I know how to calculate workloads and all that but I’m a bit lazy I guess to do it.
So I alternate bench press and overhead press for my first and 3rd workout
So it goes
Workout 1: Bench/OHP, Weighted chin-ups, squats, Pendlay rows
Workout 2: OHP/Bench, Deadlifts, Rackpulls (like 1 inch rom for traps and grip strength, kinda like a farmer walk)
Workout 3: Bench/OHP, Weighted chinups, squats, pendlay rows
So I’m wondering how I should add
And the rack pulls into this program better.
Should i stick with the original thing, but then add an ABA formatted accessory template to it too?
So something like
A: Rackpulls, neck curls (Extension and flexion)
B: Pronated curls, Wrist curl, and forearm supination pronation work? band wood choppers (or russian twists?), weighted planks
ABA BAB at the end of workout 1 2 and 3
Goals: Bigger forearms, bigger neck, thicker abs, bigger traps