Bruno's SGRP

Bigger Stronger Leaner
1

I want to create a PPL (or any 3-4 day split) around this movement. Every time I do this exercise, I just feel great about it and it makes my body burn.

However, it’s obviously a compound and I’m not clear on how much upper-body work I’m replacing with this movement.

If I wanted to write the split around these core choices:

conv.deads
front.squats
SGRP
bench
all_the_remaining_bitch_exercises

I’m not sure which would be best

Have two leg-days, one with squats and one with deadlifts,
and use the SGRP on the pulling day

  • what can I omit now? Skip lat-pull-downs/trap-work? keep rows?

Or,

combine the SGRP with the Deads on the pulling day?
Dead first, then SGRPs?

I have a clear vision of my other exercise choices / rest days. pull-push-legs-rest

How would you program it? I’m really keen on this so I want to hear your opinions.

2

[quote]Claudan wrote:
Every time I do this exercise, I just feel great about it and it makes my body burn.[/quote]
Where do you feel it most, the lats, low back, hamstrings, etc.? That would go a little ways in “narrowing down” where it might fit best.

I’d probably either treat it like a deadlift variation or pretend it’s a row, in terms of what muscles it may overlap with. It also depends a bit on how your strength is on the SGRP compared to similar-ish lifts (mostly the deadlift and barbell row). That’ll be a factor in where you can juggle the exercises, which should come first, which lends itself to higher or lower reps, etc,

[quote]Have two leg-days, one with squats and one with deadlifts,
and use the SGRP on the pulling day

  • what can I omit now? Skip lat-pull-downs/trap-work? keep rows?[/quote]
    In this situation, depending on how you program the deads, I could see using the SGRP as a good finisher for the day, so 3x10-12 after everything else has been toasted, or using them first on the pull day when you’re fresh and you can go heavier, 3-4x3-5, 4-6, or 6-8. In that case, I’d probably skip any intense rowing since they’re both hitting the low back, upper back, and lats pretty hard. Pulldowns would be fine to keep in, since the movement is so unrelated.

[quote]Or,

combine the SGRP with the Deads on the pulling day?
Dead first, then SGRPs?[/quote]
If you consider the SGRP an alternative to an RDL or good morning, and hit it in a slightly-higher rep range than the deads, this would be solid.

3

[quote]Chris Colucci wrote:
Where do you feel it most, the lats, low back, hamstrings, etc.? That would go a little ways in “narrowing down” where it might fit best.[/quote]

traps, rhomboid and lats. Traps and rhomboid are directly strained during the movement, and always, when I’m on my concluding sets, my lats are on fire. This is pretty much the only time I feel my lats strained/firing this intensely.

[quote]
I’d probably either treat it like a deadlift variation or pretend it’s a row, in terms of what muscles it may overlap with. It also depends a bit on how your strength is on the SGRP compared to similar-ish lifts (mostly the deadlift and barbell row). That’ll be a factor in where you can juggle the exercises, which should come first, which lends itself to higher or lower reps, etc,[/quote]

[quote]
In this situation, depending on how you program the deads, I could see using the SGRP as a good finisher for the day, so 3x10-12 after everything else has been toasted, or using them first on the pull day when you’re fresh and you can go heavier, 3-4x3-5, 4-6, or 6-8. In that case, I’d probably skip any intense rowing since they’re both hitting the low back, upper back, and lats pretty hard. Pulldowns would be fine to keep in, since the movement is so unrelated.[/quote]

excellent excellent, i couldn’t see it clearly until someone else wrote it but its starting to make sense now.

pull:
SGRP
lat-pulldowns/cable-pulldowns
straight-arm-lat-pulls
face-pulls
bicep

press:
bench
bench/dips
shoulder press
shoulder raises
tricep

legs:
front.squat(A) / deads(B)
db lunges
calves
calves/leg-extensions/leg-curls
box-jumps

^ look OK? or/and what I’m I forgetting?

4

[quote]Claudan wrote:
This is pretty much the only time I feel my lats strained/firing this intensely. [/quote]
Cool beans. Always good when you find a new special something that has that result.

[quote]pull:
SGRP
lat-pulldowns/cable-pulldowns
straight-arm-lat-pulls
face-pulls
bicep

press:
bench
bench/dips
shoulder press
shoulder raises
tricep

legs:
front.squat(A) / deads(B)
db lunges
calves
calves/leg-extensions/leg-curls
box-jumps

^ look OK? or/and what I’m I forgetting?[/quote]
I’m iffy with the box jumps at the end of leg day, but other than that, pretty simple and straight-forward. Good stuff all around as long as you’re not a spaz with the sets and reps. I’m pretty sure you’re not, though.