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Originally Posted by jimi1999uk
The exercise selection I wish to keep atm are (open to change if a good argument is put forward) SQ, DL, PC, OP, BP and i'd really like to keep doing weighted chins and pullups but I've seen that it could hamper recovery so i'm unsure of where to place them.
No way, you should definitely include these.
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-PC and OP would NEVER be used on an intensity day amirite due to the nature of them being less taxing and we really want taxing on intensity right? Obv they are v taxing but you know what i mean.
I like DL's on intensity day, but some people have it on monday or wednesday. You could definitely put DL's on some other day and use PC's on intensity day. Alternating presses and bench presses just like SS works well.
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-Where would I place weighted chins? Volume day? Would I have to take out one of my main lifts out of my workout to fit it in?
It fits fine without taking anything out. I'd arrange it like this on volume day:
Pressing movement -> Squat -> Upper body Pull
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-What's meant by assistance exercises?
Less taxing movements, isolation movements, higher rep work, shorter ROM movements, weak point work, etc that complement one of the main exercises you're doing that day. Typically an upper body lift though.
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-What's the standard for intensity day? Is is very rigid or do most people go with the flow and jump around with reps from week to week. ie. I'll do a some max singles for a few weeks (increasing weight), do you know what i'll do next week a few higher reps for a while....and then calculate it roughly???
I'd stick with a set of 5 as long as possible since just 1 single does not provide much stimulus at all. I think miles also supports using a set of 5 as long as possible.
I might be alone in this, but if I had to run it again I'd put the 2 day break after volume or light day since I was barely recovering from the volume workout, and the intensity day was not very stressful at all.