I call it Para-setting (after parasite) because one exercise is main and the other is more "hey while we're already here.. lets work this in"
Tues (T) is lower body focused day, while Thurs (R) and Sat (S) will be Full body (Monday is upper only)
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T R S High Pull -> Dead X Squat M V Step Up X Rack Pull -> Shrug X Good Morning X Glute Thrust X
So I thought to use high Pulls for DL warm ups. I'm not HighPulling big weights yet.
Then, I thought to use Shrugs after Rack Pulls. I would tailor the volume on the High Pulls and Shrugs accordingly, or alternate weeks, where I do less Rack Pulls, more Shrugs, etc.
Also, feel free to comment on the balance of the leg/glute work. nygmen stressed Shrugs for me because of my problems with RDL failing at the grip/upper body, among other reasons. I"m not so much into them for the BB'ing. FWIW, I may very well go to alternating RackPulls and DL, but I for now would like to try them in the same week. Everything else here, I do now, just not grouped this way.
My goals are 80% get stronger on all compound lifts, and 15% look stronger,