I would hit rear Delts on both upper body days as suggested. It’s a super important muscle, and it’s remarkably easy to get those 2x12-15 rear Db flyes in. Very low investment but high return.
Dips after Widegrip Bench sounds tough on parts, unless you have short arms or just really tolerate dips and lots of pec work very well. Or if your elbows really hate Skullcrushers or JM Presses. But I feel stronger tris build any bencher, while stronger pecs only really help wider benchers.
The Widegrip bench he suggests is 2 fingers wider than whatever your preferred comp width is. They are not paused, but I’d be careful getting too ballistic with them.
Your MSM volume in the first 2 mesos sounds overly ambitious. Remember this is a primary lift variant. Do you really think after doing ~15 heavy comp squat reps you will need to do 40 more SSB squats to get better? I would challenge you not to get better on 25-30. I am almost certain it will be plenty of stimulus and easier on joints in the long run. Save the extra volume for things like legpress or lunges that won’t eat your low back recovery up if you feel you need more work. Just my feedback having used the program 3 times now all the way through.
Dips after Widegrip Bench sounds tough on parts, unless you have short arms or just really tolerate dips and lots of pec work very well. Or if your elbows really hate Skullcrushers or JM Presses. But I feel stronger tris build any bencher, while stronger pecs only really help wider benchers.
The Widegrip bench he suggests is 2 fingers wider than whatever your preferred comp width is. They are not paused, but I’d be careful getting too ballistic with them.
Your MSM volume in the first 2 mesos sounds overly ambitious. Remember this is a primary lift variant. Do you really think after doing ~15 heavy comp squat reps you will need to do 40 more SSB squats to get better? I would challenge you not to get better on 25-30. I am almost certain it will be plenty of stimulus and easier on joints in the long run. Save the extra volume for things like legpress or lunges that won’t eat your low back recovery up if you feel you need more work. Just my feedback having used the program 3 times now all the way through.