slideboard lunges would be just kind of a posterior chain assistance exercise…done after the rdl's or trap bar deads. the reason i like trap bar deads is because it's very easy for me to maintain spine angle on them…and i was running into trouble with deads from the floor…my hip mobility was disappearing somewhere, or somehow…and i was ending up with a sore lower back. so i want to get back into that mobility with rdl's.
to be honest…i haven't done much to increase the incline bench. my training has been so damn sporadic for the last 4-5 months it's not even funny. but i can't try to increase everything all at once…i gotta focus on something. so those 4 lifts are what i want to focus on. i should have just said…hey…here's what i'm going to use…how would you use these to get "this."
i'm thinking for bench…what worked pretty well for me awhile ago…week 1 find 5 rm…and then hit 2 x 5 close to that. week 2, 3rm…and then a few triples close to that…week 3 hit a top single…and a few more singles…then have a little deloadish week…then switch to neutral grip incline for the next month…and then back…see if progress is made…and if not…then just start doing SDT progression off of triples.
for the chins…i've got to do more top end work…so i'm thinking clusters with chains.
for deads…a couple singles on the trap bar in week one…then some cluster rdl's…week 2 i'm not sure if i want to do the same thing…or just do a single set of rdl's and then more singles on the trap bar.
single leg squats…what has worked pretty good so far…is just switching up rep ranges…so this month i'll up it to five rep sets and do something like 3 x 7 the first week…2 x 5 in week 2…and 4 x 5 in week 3…
i can hit a couple one arm pushups…but no 1 arm pullups…i don't even move out of the bottom :) that would be fun to work on….so maybe on mondays i'll do one hand on the bar…one hand on a towel trick.
the pushups are a good idea…i think i'm gonna elevate the feet more…and even do some with only one foot on the box. and i'll try some potato sack squats too, see how they feel…with the weight vest and chains and a dumbbell i should be able to get a good load on them. i'll have to watch that DJ video again :) thanks for the insights.