OK, reacting to (1) how well the OH Presses went yesterday, and (2) how I was primed to do my DB Rows and Russian Twists before I got interrupted when everyone else woke up, and (3) how Power Cleans felt OK when I was cleaning the bar to do the OH Presses, I think I've settled the "where to put the squats" controversy that has been raging in my head since my new AtG PR on Thursday.
I'm going to keep the Squats on Wednesday (together with the bench press), which is too close to the Deadlifts, but, now that I'm placing more emphasis on Squats, and knowing how frequently the Friday workout can get displaced or reduced, as happened last week, I don't like the idea of moving Squats there, even though that would be optimal spacing from the DL day on Monday.
And I think DB Rows and OH Presses will combine much better (on Friday) than either does with Bench Presses (on Wednesday). Doing the two heavy 'middle' exercises--bench and row--on the same day seems like too much, as does doing the two main press exercises--bench and overhead--on the same day. So DB Rows and OH Presses will be the two prioritized lifts on Friday, and therefore each day will have two lifts I get in no matter what (marked in
boldface down below), together with one other lift I'll try to get most days (marked in
boldface and
italics).
Deadlift, BB Row, Chinups
Squat, Bench, Dips
DB Row, OH Press, Russian Twist
I've also rethought how I've replaced pull-downs altogether with assisted chin-ups twice a week, and have decided a day of supine and neutral grip pull-downs, together with straight arm pull-downs and face pull(down)s, wouldn't be a bad idea, and so I'll do the assisted chin-ups just once a week.
Then I've tried to be a bit brutal about finally cutting down all the exercises in the other categories besides the bottom, middle, and top ST categories to just one exercise per category per workout, so that I have a better chance of actually getting around to them.
I'll do both the Deadlifts and Squats as 1RM>Back-off Sets most of the time, and the Bench Press too if my left shoulder doesn't complain. The BB Rows, Chin-ups, Power Cleans, and Dips will be 2-3 straight sets of 3-5 reps each, depending on the exercises. DB Rows and OH Presses I'll do as drop-sets, maybe something like 3x3 at two or three descending increments. Assistance and Rotational exercises will probably just be two sets a piece for the most part, although there are a lot of different types of pull-downs, so there'll be a lot more reps, which will be OK, since there will be more time without a heavy powerlifting lift--bench, squat, dl--scheduled for that day. Most of the Plyometrics, Stabilizer ('core') and Mobility exercises will also be about two sets. Hard to say how the Martial exercises will work. I'll probably just go at until I get tired or bored.
Yeah, I typically watch youtube without turning on the volume.
The dumbbell dead in the video looks remarkably similar to dumbbell squats. I guess that the slight difference in the positioning of the dumbbells affects the center of mass and how the muscles are worked. It actually does feel different doing it.
For me, the biggest difference between the squat and deadlift is the bar position, and whether you're starting with the concentric or eccentric phase of the lift. Since these differences don't come into play with dumbbells off the floor, could you maybe simply see which position(s) and/or angle(s) works best for you and forget about whether you're doing a squat or a deadlift?
