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hi trappy, plz make this face for me
Deadlift specfic routine
Conventional PRs
>545 from 2.5" deficit
>565 from floor
So, the plan is to do the following 3x per week
135x10
225x10
315x10
365x10
405xAMRAP
Once I hit 405x10+ progress up to 425 until I hit 10+, 440, 455, 470, 485, and finally 500x10. Once I hit 500x10 I'll retest my max single.
All of these sets will be done beltless and strapless.
Long term goal is 635x1 as a 181 lifter for that 3.5xBW ratio.
Day 4 will consist of back and bicep work.
I'll also be squatting 3x a week moderate volume, moderate to high intensity.
Deloading every 4th week to a max set of 70% current 10rep max.
Are you feeling pain with both squats and DLs? DLs should be relatively easy on your knees, unless you have a legit injury.
As for squats, lowbar while sitting back is probably the easiest variation for the knees, because of the reduced knee travel.
Box squats are a good alternative.
In case knee pain doesn't settle down, you can sub for Split squats. The vertical shin angle makes it very easy on the knees.
If you're feeling pain it's always important to check with a doctor. You don't want issues that could easily be resolved and treated to get worse.
Ahegao!
There are many things that could be causing lower back discomfort.
When you're home, stretch your hamstrings, glutes, and quadratum lumborum.
And don't skip your warmup sets.
what do you think of gzcl and his programs, specifically Jacked & tan?
>doing starting strength
>snapped up my lower back
>can't DL, squat or power clean
What should I do?
Trappy can you let me know if my PPL routine is alright?
A
Bench Press (might use DB) 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10
B
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10
C
Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Leg Extension 2 X 10 - 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15
ABCxABC
Should I change a exercise(s) or is this complete shit?
Also should I do ABC heavy, rest, abc light?
BENCH ONLY
Read the book while you recover, jackass