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9

You put the most important thing first. If you are working on your press strength, put it first. The advice to put squats first are for people who are brand new to lifting. Squats are the one exercise that take a lot of effort to get right, but have the biggest rewards as far as strength and muscle development go. If you've been lifting for more than two ...


8

Joe Micela's Minimums and Maximums One of the foremost problems in my own strength training is that my strength work often gets pushed around by other athletic and social endeavors. I frequently find myself in a workout without the capability to hit the numbers as scheduled. At the moment I've simply reduced total lifting volume, and that’s fine. Another ...


6

You can try Smolov method for squating How Smolov Works The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. As always, start with a weight you're 100% sure you can Squat instead of starting too heavy and hitting plateaus. The 4 Smolov cycles. Weeks 1-2 - introduction cycle to prepare your legs. Week 1 you Squat 3 day in a row ...


4

You're not really greasing the groove right now, and greasing the groove may not be the path to your goal. Six sets of 3-4 pull-ups between squat sets is not greasing the groove--three days a week, you're not greasing the groove! 35 to 40 reps per day is not high volume Maxing out once a week is just not very much practice You're splitting your attention ...


4

The key to continued progress ...is variation. Like TestWell said in a comment, "after a year of any program, it's time to switch it up", and that's honestly the best answer. But allow me to elaborate. Options There are enough options out there to fill entire volumes of books. It's not really a case of choosing the right one. It's more a case of finding ...


4

You have made solid progress. Congratulations, keep up the hard work. If I were you I'd switch to a program that adds weight weekly or monthly, such as Rippetoe & Kilgore's Texas Method from Practical Programming, or 5/3/1, or another similar program. That will keep you adding strength for quite a while longer. I'd consider switching up exercises, to ...


3

The first thing to consider is that you will see improved results in whichever exercise you choose to open with. You are the least fatigued at the beginning of your workout, so it is intuitive that you will see the best results in whatever you choose to do first. Anecdotally, I recently put the press at the beginning of my workout (StrongLifts) and it helped ...


3

I don't see the point in switching up your program instead of fixing your nutrition and sleep. Moreover, I don't see the point in doing this specific hybrid. If you want rows, try Phrak's GSLP: As is, you're making a lot of changes to parts of the program that have nothing to do with your stated desires for customization. Many seem both arbitrary or ...


2

If deadlifts are too much to do every workout and power cleans are off the table then more chin-ups is fine. Something like the following would be fine: A: Squat, Bench, Chin and Back extensions B: Squat, Press, Deadlift / alternated with Chins and Back extensions That keeps you deadlifting once a week, squatting three times a week, and chinning ...


2

Congrats on joining the big plate club! When it comes to progressing at several different exercises, there's really no magic to it. You just make sure you do both of them. I don't know what kind of program you're using, but for someone with a small frame such as yourself, I'd probably do a full-body program, or at most a 2-split (leg day, upper body day). ...


2

I'm not saying I can back this up with strong direct evidence, but doing things in any order other than Primary heavy compound core lifts Accessory work ...feels insane and wrong to me. So yes, I feel there's a convention, and that is to put the important stuff first (after a general warm-up and specific warm-up, of course) and the accessory stuff after. ...


2

All in all, I'd say it doesn't matter too much, as long as you get them done. If you place them before your compound movements, they will provide a good warmup so that when you jump into the squat rack, you're properly warmed up, and there is less risk of injury. However if you went hard on the accessories, you might have to sacrifice some plates. That's ...


1

It sounds like you already had some good progress. Hitting a milestone like that 135 lb bench is a real validation of the work you've put in. You have two questions, but one of them I think you have more concerns with. Relative Strength The concept of equating the effort that a 150 lb young man does with a 230 lb man does is actually a fairly complicated ...


1

Running calorie burn doesn't change so much with age and gender. Because its about the work you did physically. There is a non-linear relationship between walking speed and rate of calorie burn. Essentially what this means is that total calorie burn while walking depends on both the distance that you walked and the speed at which you were walking. This ...


1

First thing - take a week off. Strength training tears down tissue before it's built back up. Especially heavy training. I've often heard it said that you're not really making gains while you're in the gym - you make gains while you're at home recovering from your training. Be smart and learn to integrate "time off" during your training. This will give ...


1

Givanse, I find your answer not helpful. Although deadlift is the bigger exercise than press, common sense tell me that deadlift is easier to "grind out" from than press. If you find yourself struggling with press, you're more prone to injury. In case of deadlift, just drop the bar and you're fine. In conclusion press first before deadlift, provided that ...



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