To stimulate growth optimally, if I include Deads in my upper days.
Leg Day:
Squat - Heavy/Low Reps
Rom Deads - Heavy/Low Reps
Calf Raises - Heavy/Low Reps
BB Hack Squat - Medium/Medium Reps
Leg Press (High Stance) - Medium/Medium Reps
Leg Press (Low Stance) - Low/High Reps
Pull Throughs - Low/High Reps
So on my upper day I am trying to decide on Rack Pulls vs Deads. I am worried if I leave Deads out of my program I will come back sucking at them.
Thanks for any input!
How often are you doing each? If you are doing back and forth upper/lower then it probably would be too much. Your lower back takes a while to recover, as long as your legs. On the other hand if you are doing legs on Monday and the deadlift on Friday, like in a leg/push/pull pattern, you would probably be OK. An alternative might be to substitute deadlifts for the Rom deadlifts every second leg workout. To lesson the impact on your back, subtitute front squats for back squats that day as well.
Stu
Yeah, like you said I have mine set up as a Lower/Upper split. Two of each a week.
Can I leave Rack Pulls in my upper day, or chop them out?
I like your idea about alternating the deads though. Most likely what I will implement, been avoiding front squats though. 