[quote]TheBlade wrote:
Kevin,
OK. I’ll do Rack pulls as my 2nd exercise aiming for 5 reps next week then try em out for 3RM when I get accustomed to the form. how much weight should I be doing? about the same as DL?
I was just thinking today and perhaps it would be good to switch the routine around to do:
Day 1: Current day 6 + oly lits
Day 2: Upper Back
Day 3: Chest and Abs (Day 1)
Day 4: Current Day 3
Day 5: Shoulders + forearms
Day 6: Arms
More distance between upper back and day3 and forearms now always after day 3
About Day5: I do 3RM ME for arms. I alternate every two weeks between Bar Curls and Dips and am packing some decent weight (140 on bar curls (not strict form tho) and 135 for dips).
I couldn’t imagine arm day hurting my upper back, I mean there’s a whole half week between them. could that really be an issue? My arms are not easy to grow so I definitely like having a separate arm day. On a regular Chest+Sh+Tri, Back+Bi, Legs split my arms gain fuck all[/quote]
Use 150% of your max. Warm-up to it. You got to experiment, man. Don’t wait for the answers. You got to see what works for you.
Let’s say your Conventional Dead max is 315. Maybe you can hit 375 for 5 reps on Rack Pulls. But this is dependant a few factors. Go in the gym and see how the weight feels.
About your routine it was hard for me to understand. But it looks like you set it up a bit better. I did some Reverse Curls and Wrist Extensions yesterday and today I did Rack Pulls. Just keep the calories high and don’t be a bitch.
You claim you aren’t experiencing any symptoms of overtraining, BUT wait… You said you plateaued on Pull-ups. That’s one of the signs of overtraining. Progress stops and then starts going backwards.
-Kev