-ME Sumo Deadlift
Pyramid up from 5-5-3-3-1-1 reps all the way to 305x1
-SLDL 135x5 , 155x5 , 175x5 , 175x5 , 185x5 (this might be wrong then)
-Rack Pulls 225x5 , 275x5 , 275x5 , 275x5 , 295x5
-Hanging Leg Raises , 5 sets till Failure
Did the maximum effort lift and 3 assistances, idea would be to keep ME for 3 weeks tops (it can be less) and the rest of the sets like that YET I feel the reps are wrong then , and the number of sets too :/...
Pulling would be only once a week, for lower...and for Pushing I would be doing it on Fridays then and it would be either Low Bar Squat, Front Squat, High Bar Squat. Assistances...got plenty there...My point is , on Lower days I can put in DM like 40-60% Front Squat or any of the squats...but for Pulling day...now I idea, I did do SLDL with a faster eccentric and lower concentric though...Stretching hammys real slow, and pulling up fast.