ExRx.net

Deadlift = 1-5 reps
SLDL = 5-12 reps

I decided to try doing front squats with high pulls on my lighter leg day.

So far, so good. I think I'm going to like doing front squats as an assistance exercise (rather than a replacement for back squats).

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I've decided to start training High Pulls with Back Squats and Deadlifts with Front Squats.

Workout A
Barbell Back Squat
6-8 sets/1-12 reps
Barbell High Pull
5-6 sets/1-5 reps

Workout B
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/3-12 reps
Overhand Pull-up
3 sets/10-15 reps

Workout C
Barbell Front Squat
5-6 sets/1-12 reps
Deadlift or SLDL
5-6 sets/1-12 reps
Barbell Hold (grip)
4 sets/~10 sec.

Workout D
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps

I've decided to go back to training Back Squats with Deadlifts. I think I really need the extra recovery afforded by having heavy and light leg days.

Workout A
Barbell Back Squat
6-8 sets/1-12 reps
Deadlift or SLDL
5-6 sets/1-12 reps
Barbell Hold (grip)
3-4 sets/~10 sec.

Workout B
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/3-12 reps
Dumbbell Snatch
3-4 sets/3-5 reps

Workout C
Barbell Front Squat
5-6 sets/1-12 reps
Barbell High Pull
5-6 sets/1-5 reps

Workout D
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps

I only did three light sets of squats today, since my right hip flexor felt a little tight and soar.

Still going light on squats ... My hip isn't 100% yet, but it seems to be improving.

Sorry about the hip! I hate it when I can't squat like I want to.

Hip is nearly 100% now. Meanwhile, I'm really starting to like Turkish Get-Ups.

TGUs are great. By great, I mean miserable. But when you're done you know you did real work.

No one at my gym has ever heard of them ... Most seem to think I'm a little crazy for doing them, but I think they're fun.

I tried box squats today for the first time.