this looks good
am gonna work with SDT on presses,DLs,RDL
fronts will be done by feel, intensity will be the key
bb rows will be done deloaded, adding reps will be the primary criteria for progression
will focus on form on DB rows, reduce the weight and focus on quality reps
This is how it will go down:
We need to figure out where you are at. I want you to go in and just do some Deadlifts. Don't try for a PR or anything. Just get a feel of the lift. Work up using triples, doubles and singles. Focus on form.
Do 3-5 sets of 3-8 reps. What I mean by this is, you use SDT for some weeks or not or whatever you like but stay within this range. I think you should try to add weight.
Start with something comfortable as a Base Volume. Build on this. Try reps for as long as you can.
SDT on this as well. Find out what you can do for 3 sets of 5 reps. This should not be difficult as it will be the BV.
I don't know where your pull-up strength is, but try this and work out a "feel" for the movement.
Do 3-5 sets of 5-7 reps. Go by feel for the most part but progress via density. Look at Joe's log in the most recent posts for tips on this.
3-4 sets of 10-12 reps. No need for aggressive progression.
SDT - BV @ 4 reps x 2 sets
SDT - BV @ 6 reps x 3 sets
We need to figure out where you are at on these first though. Go read all of Eric's articles on this. Form, etc. You are uncomfortable on these because your form isn't good. Go read up on this.
SDT - BV @ 7 reps x 3 sets
Read the article on this first. It's very important that you do this. All these articles are right here on GUS so don't be silly and ask me where they're located. Just search for them here on GUS.
There is no need to go aggressive on these.