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Old 08-15-2012, 12:47 PM   #11
miked96
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Quote:
Originally Posted by Davis View Post
Monday: Squats up to a heavy 3x3 or 3x5. Some weeks higher like 3x up to 10 reps. Then a back off set for 8+ reps. Romanian deadlift assistance and front squat assistance without a belt. Both for reps up to 10.

Wednesday: Bench to heavy 3x3 or 3x5. Assistance is push press either front or back. Decent amount of upper back work. Also, JM press and rope extensions.

Friday: Same loading for deadlifts. Most commonly just a heavy triple or single. Goodmornings for high reps and then 3x3. Upper back work.

Saturday: Press usually up to a heavy 3x5. Push press assistance.(3-5 reps per set), curls(sometimes with a press at the end), JM press.

That's about it.

For what it's worth, I also straightened up my stance on squats. It was staggered, but now my feet are aligned. I'm sure the adjustment has hurt some, but this was only done in the past two weeks.
I think your doing to much lowerback work. Your squat and dead days have heavy lowerback work and then you press and push press on one of your upper that also stresses it.

How about for lower

Day 1:
Squat 3x3 or 3x5 keep the back off.
Front Squat 2x5
Light Goodmornings 3x10. Stay at 135 and go as deep as possible.

Day 2:
Pull
RDL
Upper Back
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