rack pulls or full deads on back day? - AnabolicMinds.com

rack pulls or full deads on back day?

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    aztec02's Avatar
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    rack pulls or full deads on back day?


    I'm currently using charles poliquins adv gvt program and chest-back day numero uno looks like this:

    10x5 Incline db press superset with chinups

    3x6 dead
    3x6 semi supinated decline press
    3x6 one arm db rows

    Extensive grip work

    My question is I have an extensive leg day so I'm wondering if I shouldn't change full deads on back day to rackpulls. This would be to hopefully remove most of the leg work and concentrate on back more?

    Also my leg days look like this

    Day 1: 10x5 back squat superset with leg curls

    Accessory lifts

    Day 2: 10x5 front squat superset with leg curls

    Accesory lifts

    I'm thinking of taking one of the leg curls and switching it with straight leg deads for hamstring development? Does that seem like. Good idea? And what day would you do them?


    Thanks

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    i'm not familiar with that program, however another program i've done had
    for DL (aka "back day):
    DL
    Rows
    Shrugs
    Rack pulls
    Pull ups

    and on Squat (aka leg day)
    Back squats
    front squats
    GMs
    SLDL

    I always found doing RPs on DL day was a good finisher, and leg day was an absolute killer. have fun.
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    anyone ever finish there back workout with deadlifts? It's a good change up and really finishes your back up for that day. Your exhausted and can do the same amount of work on your back with less weight = less stress on your frame.(as long as you use good form)
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    aztec,
    unless you get replies from people who have ran GVT a few times, they might not realize the enormous volume that you already have in your routine.

    Now from my point of view, you already have front and back squats which are pretty "deep" well rounded moves with quads becoming most involved at the 90 and below 90 moves. That being said, in my opinion, you would be served well to do a movement with a "less deep" shorter range added to routine. So I obviously vote for the rack deads or SLDL to have a compound move that emphasizes more ham and less quad.
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    i use to end my back workout with 300lb deadlift to failure i think i hit 18 at most before didnt do a damn thing for my max tho
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    Quote Originally Posted by deadlift18 View Post
    anyone ever finish there back workout with deadlifts? It's a good change up and really finishes your back up for that day. Your exhausted and can do the same amount of work on your back with less weight = less stress on your frame.(as long as you use good form)

    for sure.
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