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Old 07-25-2012, 04:17 PM
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Commander Commander is offline
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Due to knee discomfort (not pain, just discomfort from too much front box squatting), I opted to make my quad focused leg day exercise Snatch Grip DL. Naturally, that taxes the back quite a bit, so during today's pull day, my back was already quite fatigued at the start.

Pull Day

Deadlift superset with Lat Pump Work
321x5, 4 sets

Front Lever x 4

Overhand Scrape Rack Rows
143.5x6, 4 sets

Overhand Scrape Rack Rows Chains
101.5x6, 3 sets

BW+2.5 x 6, 4 sets

Lat Pulldown
118x8, 3 sets

* Tricep Pump work in between back sets

Note to self:

I think reducing back volume is in order (and not just becase this workout was hard due to yesterday's snatch grip DL).
1) My back is already a strong point of my physique.
2) I think it takes longer for the back musculature to recover and typically less for the chest/pushing muscles to recover.

I have been doing Push, Pull, Legs (not necessarily in that order), twice per week.

But I may try reorganize my 6 workouts into:

3 Push (not in a row)
2 Legs (1 day quads and 1 day hamstring focused)
1 Pull (but no deadlifts)


3 Push
2 Pull (incorporating deadlifts)
1 Leg (quad focused)

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 07-25-2012 at 04:25 PM.
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