Optimal strength training for runners

Well, my list is out in the garage .... My schedule so far has been Mon - run, Tues. - P90-x plyo, Wed. - run, Thurs. - ST, Fri. - run, and then Sat if time I run or ST.
Looks like a good routine. Hope you can get that second st session in though. It's hard to sustain just once a week.

Yesterday's workout didn't satisfy me that much. Today I'm raring for more. I wish I would've pushed it a bit more.

So I think I'll stick with the three lower-body lifts per week, but, since front squats and trap deads are kind of similar, I'll put them on Fridays with more of a low weight/high rep, plyometric emphasis, sort of as a recovery in line with Abide's suggestion. That together with a few more suggestions or comments from Abide, and a little more reading, gives me the following tweaked schedule. All the shoulder stuff has been organized to minimize the strain on my gimpy left shoulder. I may also give up on the power cleans and just do high pulls, since they don't involve rotating the shoulder.ST 3 Minimal Weekly Schedule 14.04.15.jpgST 3 Minimal Weekly Schedule 214.04.15.jpg
 
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Lee part of me only doing ST once a week is that my hammies hurt for days afterwards. I think my hamstrings are just super tight so it's going to take a while to get them loosened.
 
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Nice discussion, and great information! This will be very helpful, when I get back into lifting. (Now, that I've got my feet working functionally, I can work on building up the miles again and burn off some flab. I haven't tracked my weight in over a year, but I know that my pants are tight! :D)

Out of curiosity, I wonder if our resident competitive bodybuilder, Line, would have anything to add to this conversation. (I understand that bodybuilding isn't exactly the same as strength training.)

I am curious about their strategies to build/maintain muscle mass and reduce fat, though I understand it has a lot to do with rigorous pre-competition regimens.
 
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Man I got a lot of reading to do, first I've looked at this thread. Started back into weights more consistently last year though last year my primary focus was running. Over winter I've probably done more ST than running but now its back to 50/50. I just wing it though, don't really know what I'm doing. But lately I've doing 3 different days, one arms & shoulder, one chest and core, and one back. Probably should throw in lower body but have never done that before. I do a warm up before each workout, usually 1/2 mile jog, jumping jacks and depending on the day maybe pushups, situps, jump rope. Consistency is something I'll never be able to do though. Just the last few days I've done all 3 of those back to back days. But often I might do them 3-4 days apart each, just depends on my shift schedule, when I have enough time to get my runs in, and what all my son is doing (soccer and baseball right now). Basically its a consistency nightmare! But at least I'm seeing some improvement, though I hoped for a little more by now.
 
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Lee part of me only doing ST once a week is that my hammies hurt for days afterwards. I think my hamstrings are just super tight so it's going to take a while to get them loosened.
Couldn't you keep the squats and deadlifts to once a week and do the upper body stuff twice?
Nice discussion, and great information! This will be very helpful, when I get back into lifting. (Now, that I've got my feet working functionally, I can work on building up the miles again and burn off some flab. I haven't tracked my weight in over a year, but I know that my pants are tight! :D)

Out of curiosity, I wonder if our resident competitive bodybuilder, Line, would have anything to add to this conversation. (I understand that bodybuilding isn't exactly the same as strength training.)

I am curious about their strategies to build/maintain muscle mass and reduce fat, though I understand it has a lot to do with rigorous pre-competition regimens.
Yah, it would be great if Line participated more. She would have a unique perspective. My understanding is that bodybuilders do a lot more high rep and fatigue training to promote hypertrophy, and concentrate more on body parts than movements. Most also take supplements and do little in the way of running or other cardio. And the extreme dieting before competitions is pretty harsh. The body simply doesn't want to give up those last few pounds of skin fat.

The kind of strength training I'm doing is the opposite. It's all low reps, heavy weight, and all 80-90% effort--no training to fatigue. It's only about becoming stronger, not achieving a certain look or proportions. And most people trying to get strong focus on nutrition, not dieting. It's just too hard to diet and make consistent strength gains at the same time. In my case, I'm counting on my excess fat turning into muscle over time without having to change my diet. It's just a matter of getting the right mix of ST, Running, Plyo, and Flexibility. Right now the hope is about 10 hours a week will do it.

Had a decent plyo/core/mobility session yesterday. Got through about 80% of my list. This morning a nice 5k run. Midmorning some flexibility. Later in the afternoon, more ST. I think this may be the week in which I really start to put it all together.

Anyway, look forward to hearing how your re-entry goes.
Man I got a lot of reading to do, first I've looked at this thread. Started back into weights more consistently last year though last year my primary focus was running. Over winter I've probably done more ST than running but now its back to 50/50. I just wing it though, don't really know what I'm doing. But lately I've doing 3 different days, one arms & shoulder, one chest and core, and one back. Probably should throw in lower body but have never done that before. I do a warm up before each workout, usually 1/2 mile jog, jumping jacks and depending on the day maybe pushups, situps, jump rope. Consistency is something I'll never be able to do though. Just the last few days I've done all 3 of those back to back days. But often I might do them 3-4 days apart each, just depends on my shift schedule, when I have enough time to get my runs in, and what all my son is doing (soccer and baseball right now). Basically its a consistency nightmare! But at least I'm seeing some improvement, though I hoped for a little more by now.
Tristan, my younger brother is an airline pilot with the same problem of erratic schedule. I tell him to think of being consistent over a longer period of time, rather than over a week. That way, doing back to back ST sessions and then skipping 3-4 days is perfectly legitimate. Just try to get in x number of workouts per month or something like that. In my own experience, I've found erratic scheduling like that can actually be beneficial, first overtraining, then a long recovery. The body may even adapt more if it's given this kind of uneven stimuli. More steady-schedule guys like me often have to varying our routines so that the body keeps responding to new stimulus, otherwise it becomes complacent and plateaus.
 
“Simplify: The Secret to a Good Exercise Program
Minimalism, applied directly to fitness, it might look something like this:
Frequent, low rep, high-quality strength work + Less frequent, high-intensity metabolic conditioning + As much joint mobility and low-intensity cardiovascular activity as possible.
Strength train 5 days a week, frequently, low-rep, constant load. Here’s what I mean: pick a couple of lifts—actually, use my friend Dan John’s fundamental human movement blueprint: push, pull, hinge, squat, loaded carry.
Example:
Military Press (push)
Pull Up (pull)
Swing (hinge)
Goblet Squat (squat)
Get Up (loaded carry).
Work each lift, each day, and in the manner of 1,2,3,1,2,3 (ladder format). Because the frequency is high, the volume is low, and so is the density, too. The intensity, in my book, should not be waved—meaning, start your cycle with a “heavy” load, say, your 5 rep max, work that for three months, in the manner just mentioned, or until it starts to feel “light.” Then, reassess, bump the weight up to what is hopefully your new 5 rep max, and repeat the operation.
In effect, the load has been waved by not waving it at all—no calculating percentages, none of that hooey. You just get strong instead, which, to me, is far more appealing than having to deal with the inconvenience of math. This is strength training in the extremest simplicity.
Two to three days a week, perhaps a bit less or a bit more, depending upon your sport, recovery, and other such etceteras, add in some high-intensity metabolic work. I like sprints and kettlebell complexes, because they are simple, and metabolics should be simple.”

Stealing more DJ stuff, I like this concept and may give it a whirl while I wait on my squat rack. Any ideas for loaded carries? Maybe doing low heart rate runs + sprints might be a good combo.
http://danjohn.net/2013/12/the-forty-day-workout-again/
 
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Ya I suppose I could Lee, but right now I am seeing results in the weightloss department. It seems to be coming off pretty fast to right now. I really am starting to think I was over training before, and quite possibly eating too much as well due to this over training (higher intake of calories allowed with longer exercise). Hopefully if I keep losing weight like this it won't be long and I'll be able to add more ST and get back to a somewhat more normal training regimen. Once I get all/most of this fat off that I've been struggling with losing I am hoping to be able to start training more for pace and then after that distance. Weights and plyo are more to support my running these days.
 
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“Simplify: The Secret to a Good Exercise Program
Minimalism, applied directly to fitness, it might look something like this:
Frequent, low rep, high-quality strength work + Less frequent, high-intensity metabolic conditioning + As much joint mobility and low-intensity cardiovascular activity as possible.
Strength train 5 days a week, frequently, low-rep, constant load. Here’s what I mean: pick a couple of lifts—actually, use my friend Dan John’s fundamental human movement blueprint: push, pull, hinge, squat, loaded carry.
Example:
Military Press (push)
Pull Up (pull)
Swing (hinge)
Goblet Squat (squat)
Get Up (loaded carry).
Work each lift, each day, and in the manner of 1,2,3,1,2,3 (ladder format). Because the frequency is high, the volume is low, and so is the density, too. The intensity, in my book, should not be waved—meaning, start your cycle with a “heavy” load, say, your 5 rep max, work that for three months, in the manner just mentioned, or until it starts to feel “light.” Then, reassess, bump the weight up to what is hopefully your new 5 rep max, and repeat the operation.
In effect, the load has been waved by not waving it at all—no calculating percentages, none of that hooey. You just get strong instead, which, to me, is far more appealing than having to deal with the inconvenience of math. This is strength training in the extremest simplicity.
Two to three days a week, perhaps a bit less or a bit more, depending upon your sport, recovery, and other such etceteras, add in some high-intensity metabolic work. I like sprints and kettlebell complexes, because they are simple, and metabolics should be simple.”

Stealing more DJ stuff, I like this concept and may give it a whirl while I wait on my squat rack. Any ideas for loaded carries? Maybe doing low heart rate runs + sprints might be a good combo.
http://danjohn.net/2013/12/the-forty-day-workout-again/
I like the Park Bench/Bus Bench metaphor and how he doesn't necessarily adopt a purist approach, but allows for a Bus Bench mentality once or twice a year. Like maybe in the summer spend a month really hitting the sprints and hills, and in the winter spend a month really pushing the max lifts. But in the main, my approach has always been Park Bench, adjusting each workout to energy levels, letting the gains come to me, and adding weight only when the current max notches up into the 3-to-5-rep range.

Similarly, the 40-day concept doesn't seem too far off from the Six-Lift Minimalist (SLM?, 6L?) program I've been developing these last few days. They both have the same conceptual elegance and simplicity and are substantively the same as well. In a nutshell, mine is simply

1. three heavy lifts per session
2. six heavy lifts total
3. one lower-body push (squats) and two mid-body push/pull (Bench Press & Rows),
alternating with
4. one lower-body pull (deadlifts) and two upper-body push/pull (Military Press/Thrusters & Pulldowns).

Done three times per week, this results in a two-week cycle.

................Mon.....Wed......Fri
Week 1.....(1).........(2)........(1)
Week 2.....(2)........(1)........(2)

Together with two different sets of assistance exercises, a & b, for each workout, it becomes a four-week cycle:

..................Mon.....Wed.......Fri
Week 1 .....(1)a.......(2)a.......(1)b
Week 2 ....(2)b.......(1)a.......(2)a
Week 3 ....(1)b.......(2)b.......(1)a
Week 4 ....(2)a.......(1)b.......(2)b

Sets and reps are determined by feel, but basically, for the six main lifts, 3 sets of max weight after warmup, 1-2 reps, then 1-5 drop sets, 3-5 reps each, with rest intervals. For the assistance lifts, little or no warmup, 1-3 sets, 3-8 reps, very short rest intervals.

Like Dan John's approach, there's little math involved. Also, one could easily switch out different lifts within the same category, for example, DB bentover rows for Pendlay rows in the 'mid-body pull' category. There's lots of possibilities in the assistance categories too.

Ya I suppose I could Lee, but right now I am seeing results in the weightloss department. It seems to be coming off pretty fast to right now. I really am starting to think I was over training before, and quite possibly eating too much as well due to this over training (higher intake of calories allowed with longer exercise). Hopefully if I keep losing weight like this it won't be long and I'll be able to add more ST and get back to a somewhat more normal training regimen. Once I get all/most of this fat off that I've been struggling with losing I am hoping to be able to start training more for pace and then after that distance. Weights and plyo are more to support my running these days.
Yah, getting the results you want is all that matters. I'm hoping that the fasted 5K runs in the morning, spaced 12 hours from, in the afternoon, heavy lifts or PCM (Plyometrics, core & mobility) with get my weight back down. I think 20-40 minutes twice a day leads a more constant metabolic boost than 40-80 minutes once a day.


Funny, it's kind of the opposite of Maffetone's theory. Instead of ST interfering with Endurance, they conclude that Endurance interferes with ST. My own sense is that Endurance may slow down the rate of strength gains, but in the end, you'll be stronger with less hypertrophy. It'll be a 'tougher' muscle in other words. I am thinking, however, that running everyday for shorter distances, and running long just once in a while, will cut down the Endurance>ST interference significantly.

No idea about loaded carry alternatives. You know a lot more about that stuff than I do. Have you done Get-Ups? I tried the Turkish Get-Up a long time ago.

Also, Dan says to do the kettle bell swings high rep. Is that how you do them? Maybe that's way I can't the hang of them, I did them lo rep/hi weight.
 
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Yah, getting the results you want is all that matters. I'm hoping that the fasted 5K runs in the morning, spaced 12 hours from, in the afternoon, heavy lifts or PCM (Plyometrics, core & mobility) with get my weight back down. I think 20-40 minutes twice a day leads a more constant metabolic boost than 40-80 minutes once a day.
Ya I weighed myself this morning and I am down 7.5 lbs now. Just gotta stay the course and not get wild and crazy and change stuff prematurely. If you look at all the optimal weight per height charts I am still like 40lbs over their max weight for my height. I will never be able to get down that low, I just don't have that body type and have too much muscle. I am hoping though that losing the 20-30 pounds I think I can that maybe it will help my barefoot/minimalist running tremendously. At least in the injury department that is.
 
Funny, it's kind of the opposite of Maffetone's theory. Instead of ST interfering with Endurance, they conclude that Endurance interferes with ST. My own sense is that Endurance may slow down the rate of strength gains, but in the end, you'll be stronger with less hypertrophy. It'll be a 'tougher' muscle in other words. I am thinking, however, that running everyday for shorter distances, and running long just once in a while, will cut down the Endurance>ST interference significantly.

No idea about loaded carry alternatives. You know a lot more about that stuff than I do. Have you done Get-Ups? I tried the Turkish Get-Up a long time ago.

Also, Dan says to do the kettle bell swings high rep. Is that how you do them? Maybe that's way I can't the hang of them, I did them lo rep/hi weight.

Yeah I think often strength and hypertrophy get intermixed too much. I guess after a certain point to build additional strength you would have to gain weight which would ultimately impact endurance. I'm not a big fan of get-ups they are easy for me unless I use a real heavy weight but then it becomes unstable and my shoulder fatigues before anything else. There are simpler excercises that do all of the same anyway. Try going light just load 50lbs. and see how you like it. I've done as high as 50 before, thats too much I think. 15-25 is a good sweet spot. But like I said 55lbs was the max I did them. Maybe try starting low and pyramid up 30x50 20x60 10x70 or something.
 
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I like the Park Bench/Bus Bench metaphor and how he doesn't necessarily adopt a purist approach, but allows for a Bus Bench mentality once or twice a year. Like maybe in the summer spend a month really hitting the sprints and hills, and in the winter spend a month really pushing the max lifts. But in the main, my approach has always been Park Bench, adjusting each workout to energy levels, letting the gains come to me, and adding weight only when the current max notches up into the 3-to-5-rep range.

Similarly, the 40-day concept doesn't seem too far off from Six-Lift Minimalist (SLM?, 6L?) program I've been developing these last few days. They both have the same conceptual elegance and simplicity and are substantively the same as well. In a nutshell, mine is simply

1. three heavy lifts per session
2. six heavy lifts total
3. one lower-body push (squats) and two mid-body push/pull (Bench Press & Rows),
alternating with
4. one lower-body pull (deadlifts) and two upper-body push/pull (Military Press/Thrusters & Pulldowns).

Done three times per week, this results in a two-week cycle.

................Mon.....Wed......Fri
Week 1.....(1).........(2)........(1)
Week 2.....(2)........(1)........(2)

Together with two different sets of assistance exercises, a & b, it becomes a four-week cycle:

..................Mon.....Wed.......Fri
Week 1 .....(1)a.......(2)a.......(1)b
Week 2 ....(2)b.......(1)a.......(2)a
Week 3 ....(1)b.......(2)b.......(1)a
Week 4 ....(2)a.......(1)b.......(2)b

Sets and reps are determined by feel, but basically, for the six main lifts, 3 sets of max weight after warmup, 1-2 reps, then 1-5 drop sets, 3-5 reps each, with rest intervals. For the assistance lifts, little or no warmup, 1-3 sets, 3-8 reps, very short rest intervals.

Like Dan John's approach, there's little math involved. Also, one could easily switch out different lifts within the same category, for example, DB bentover rows for Pendlay rows in the 'mid-body pull' category. There's lots of possibilities in the assistance categories too.


Yah, getting the results you want is all that matters. I'm hoping that the fasted 5K runs in the morning, spaced 12 hours from, in the afternoon, heavy lifts or PCM (Plyometrics, core & mobility) with get my weight back down. I think 20-40 minutes twice a day leads a more constant metabolic boost than 40-80 minutes once a day.

Nope they are very similar, nice to have some confirmation. Its good to think about loading and holding weights at a level until they become easy. Its an easy percentage estimator and allows to adjust by feel each day. Yep its all about results. Although its good to have a plan that is reasonable and you can follow it everyday. That's one of my difficulties I tend to program too much sometimes and then feel defeated in the gym.
 
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I like the Park Bench/Bus Bench metaphor and how he doesn't necessarily adopt a purist approach, but allows for a Bus Bench mentality once or twice a year. Like maybe in the summer spend a month really hitting the sprints and hills, and in the winter spend a month really pushing the max lifts. But in the main, my approach has always been Park Bench, adjusting each workout to energy levels, letting the gains come to me, and adding weight only when the current max notches up into the 3-to-5-rep range.

Similarly, the 40-day concept doesn't seem too far off from Six-Lift Minimalist (SLM?, 6L?) program I've been developing these last few days. They both have the same conceptual elegance and simplicity and are substantively the same as well. In a nutshell, mine is simply

1. three heavy lifts per session
2. six heavy lifts total
3. one lower-body push (squats) and two mid-body push/pull (Bench Press & Rows),
alternating with
4. one lower-body pull (deadlifts) and two upper-body push/pull (Military Press/Thrusters & Pulldowns).

Done three times per week, this results in a two-week cycle.

................Mon.....Wed......Fri
Week 1.....(1).........(2)........(1)
Week 2.....(2)........(1)........(2)

Together with two different sets of assistance exercises, a & b, it becomes a four-week cycle:

..................Mon.....Wed.......Fri
Week 1 .....(1)a.......(2)a.......(1)b
Week 2 ....(2)b.......(1)a.......(2)a
Week 3 ....(1)b.......(2)b.......(1)a
Week 4 ....(2)a.......(1)b.......(2)b

Sets and reps are determined by feel, but basically, for the six main lifts, 3 sets of max weight after warmup, 1-2 reps, then 1-5 drop sets, 3-5 reps each, with rest intervals. For the assistance lifts, little or no warmup, 1-3 sets, 3-8 reps, very short rest intervals.

Like Dan John's approach, there's little math involved. Also, one could easily switch out different lifts within the same category, for example, DB bentover rows for Pendlay rows in the 'mid-body pull' category. There's lots of possibilities in the assistance categories too.


Yah, getting the results you want is all that matters. I'm hoping that the fasted 5K runs in the morning, spaced 12 hours from, in the afternoon, heavy lifts or PCM (Plyometrics, core & mobility) with get my weight back down. I think 20-40 minutes twice a day leads a more constant metabolic boost than 40-80 minutes once a day.

Nope they are very similar, nice to have some confirmation. Its good to think about loading and holding weights at a level until they become easy. Its an easy percentage estimator and allows to adjust by feel each day. Yep its all about results. Although its good to have a plan that is reasonable and you can follow it everyday. That's one of my difficulties I tend to program too much sometimes and then feel defeated in the gym.
 
Yeah I think often strength and hypertrophy get intermixed too much. I guess after a certain point to build additional strength you would have to gain weight which would ultimately impact endurance. I'm not a big fan of get-ups they are easy for me unless I use a real heavy weight but then it becomes unstable and my shoulder fatigues before anything else. There are simpler excercises that do all of the same anyway. Try going light just load 50lbs. and see how you like it. I've done as high as 50 before, thats too much I think. 15-25 is a good sweet spot. But like I said 55lbs was the max I did them. Maybe try starting low and pyramid up 30x50 20x60 10x70 or something.
Yah, I'm getting bigger now, especially bigger butt and wider back. I'm not trying to win any races or finish an ultra, so that's fine by me. But hypertrophy in itself is not the goal, and at some point, if I started to get too big, I would just maintain my max at 3-5 reps, and use the time saved for more plyo or running or something.

For loaded carry, do you do Waiter's Walk or Rack Walk as well as Farmer's Walk? I supposed Waiter's Walk works the shoulder more, but probably with less weight, right? So you end up working the legs less?
Nope they are very similar, nice to have some confirmation. Its good to think about loading and holding weights at a level until they become easy. Its an easy percentage estimator and allows to adjust by feel each day. Yep its all about results. Although its good to have a plan that is reasonable and you can follow it everyday. That's one of my difficulties I tend to program too much sometimes and then feel defeated in the gym.
Yah, I really like having just 3 main lifts and two assistance lifts per workout. Keeps my head clear. And I have no real time frame for reaching my goals of ExRx 'intermediate' levels for the squat and deadlift. I know I'll get there sooner or later.

For the plyo/core/mobility (PCM) workout I have a longish list, but besides the plyometrics stuff like the box jump and bench hop, most of the exercises I do just 1-2 sets, 5-8 reps with little rest in between, so it goes by quickly. I need to allow a little extra time to relearn how to do the clubbells stuff though. I think the mills and casts are great for shoulder mobility. I could break up the PCM workout into two or three parts, doing the less essential exercises in alternation. We'll see. For the time being I'll try to all of them and see if I can become more efficient as the routine and setting-up solidifies.
 
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Yah, I'm getting bigger now, especially bigger butt and wider back. I'm not trying to win any races or finish an ultra, so that's fine by me. But hypertrophy in itself is not the goal, and at some point, if I started to get too big, I would just maintain my max at 3-5 reps, and use the time saved for more plyo or running or something.

For loaded carry, do you do Waiter's Walk or Rack Walk as well as Farmer's Walk? I supposed Waiter's Walk works the shoulder more, but probably with less weight, right? So you end up working the legs less?

Yah, I really like having just 3 main lifts and two assistance lifts per workout. Keeps my head clear. And I have no real time frame for reaching my goals of ExRx 'intermediate' levels for the squat and deadlift. I know I'll get there sooner or later.

For the plyo/core/mobility (PCM) workout I have a longish list, but besides the plyometrics stuff like the box jump and bench hop, most of the exercises I do just 1-2 sets, 5-8 reps with little rest in between, so it goes by quickly. I need to allow a little extra time to relearn how to do the clubbells stuff though. I think the mills and casts are great for shoulder mobility. I could break up the PCM workout into two or three parts, doing the less essential exercises in alternation. We'll see. For the time being I'll try to all of them and see if I can become more efficient as the routine and setting-up solidifies.

I have done waiter walks but you need to have a realtively heavy weight, its a shoulder and stabilizer workout for sure, not much impact for the legs. I think my 70lb KB will work well though maybe I will use that for now?
 
Wow, great workout yesterday afternoon! Did sets of 1/2/2 at 305 on the deadlifts, after a quick warmup, then 2 sets of 285 x 5. Will probably try 325 in another week or two. Then I messed around too much with the kneeling thrusters. Turns out it kind of stressed out my knees to go into full kneeling position after doing the deadlifts. I'll have to work on my meditation-style kneeling during my stretching routines. So I ended up doing seated shoulder/military presses, at just 95 lbs, and my left shoulder felt fine. By then I was running out of time, so I just did two sets instead of three of my three heavy pulldowns--neutral, supinated, and pronated wide grip, and skipped the straight arm pulldowns and the assistance exercises (dumbbell press and loaded carry).

I got a massive pump! These full-body workouts are the way to go, I'm sold. It's just so godd@mn simple:

Floor push, horizontal push & pull (squats, bench press, rows)
Floor pull, vertical push & pull (deadlift, shoulder press, pull-up/-down)

For the time being, I think I'll do regular back squats and BB deadlifts instead of the proposed Friday front squats and trap deadlift alternation. And maybe work the latter in as hi rep/lo weight assistance exercises?

OK, time for a little pseudo yoga. Namaste!
 
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Glad you had a great workout, you sore today?
Yah a little stiff on the run, and in my lats, but not too bad. One of the great things about these full-body workouts is that when you combine the upper body stuff with the lower body squats and deadlifts, you realize how much the latter work the upper body as well. Yesterday the deadlifts really primed my upper back for the shoulder presses and pulldowns.

Now I'm thinking of adding some agility drills to my PCM (Plyometrics, Core, Mobility) workout. Besides floor ladder drills, do you have any suggestions? Has to be something I can do inside, in my office, which has a fair amount of floor space.
 
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