ExRx.net

So, what do you think of the box squats?

So far I like them. I'm thinking of keeping them for a month or two and seeing if they do anything for my squat and deadlift.

The plyo step I'm using comes to just above mid-shin on me (I haven't measured it). This is slightly shallower than my normal squat depth, but still slightly below parallel.

I'm thinking of tweaking my program again:

Workout A
Barbell Back Squat
5-7 sets/1-12 reps

Dumbbell Snatch
3-4 sets/1-5 reps

Turkish Get-Up
3-4 sets/1-5 reps

Workout B
Barbell Bench Press
5-6 sets/1-12 reps

BB Bent-over Row
5-6 sets/8-12 reps

?
3-4 sets/8-12 reps

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

Standard Deadlift
4-5 sets/1-3 reps
OR
Straight-leg Deadlift
4-5 sets/8-12 reps
AND
Barbell Hold (grip)
4-5 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

Week 1 = Mon-A, Wed-B, Fri-C
Week 2 = Mon-D, Wed-A, Fri-B
Week 3 = Mon-C, Wed-D, Fri-A
Week 4 = Mon-B, Wed-C, Fri-D
Week 5 = Repeat

As before, I'm planning on performing Standard Deadlifts on heavy days, and Straight-leg Deadlifts with Barbell Holds the rest of the time.

Meanwhile, I'm thinking of doing either Dumbbell Raises or Dumbbell Laterals after Barbell Bent-over Rows in Workout B.

Normally, my first workout of the week is my heavy day, so I'll do heavy Back Squats on Week 1, heavy Bench Presses on Week 2, etc.

So, you only do standard DL once every 4 weeks?

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Yes that's correct, although lately it's been less than that. I want to get back to doing them regularly.

I'm thinking of dropping the Dumbbell Snatches from Workout A.

So, do you try to hit a new 1RM every 4 weeks? How do you decide your loading on the other 3 lifting days?

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

It depends on how I feel and how I perform on Straight-leg Deadlifts. If my Straight-leg Deadlift has improved recently and I'm feeling health and strong I may try for a new 1RM on Standard Deadlifts. Otherwise, I may just do sets of 2-3 reps.

I cut my workout short today ... felt pretty exhausted. I'm thinking of going back to my old program.

If it ain't broke....

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

You would think training back squats and deadlifts (standard or SL) on different days would allow me to put more into my deadlift, but it seems to have the opposite effect.

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

Workout B (Upper)
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/8-12 reps
Overhead Squat
3-4 sets/8-12 reps

Workout C (Lower)
Barbell Front Squat
5-6 sets/1-12 reps
Barbell High Pull
5-6 sets/1-5 reps
Turkish Get-up
3-4 sets/1-5 reps

Workout D (Upper)
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

*Not on heavy days.

Note: Standard Deadlift = 1-3 reps/ Straight-leg Deadlift = 5-12 reps

I'm thinking of trying Pendlay Rows. I've never done barbell rows from the floor before.