I’m sure this question has been asked and answered multiple times but I have not seen it. I was just starting out the layer system today, (incline tilt), and it was a great workout! Felt good when I was done, fatigued, but good.
Anyways, I really would like to incorporate the OH Press as one of the layer days, as well as the deadlift. My thoughts are:
Monday: Incline Tilt Bench
Tuesday: SG High Pull
Wednesday: OH Press
Thursday: Decline Tilt Bench
Friday: High Pull
Saturday: Deadlift?? (along with some lat work?)
To me, it appears that the high pull puts some serious stress on the delts, as does the bench days. So maybe the OH Press can be eliminated? I just really started doing that movement a few months ago and have seen gains in other lifts as a result. And as far as the deadlift goes, wasn’t sure where to put it for the same reasons. High pull seems to hit the upper and mid back quite a bit in and of itself.
Maybe two bench days and two high pull days as far as the layers go, and then just a day dedicated to back (maybe 5x5 deadlifts to start off that workout). Not really sure. Feedback is welcomed and encouraged. Thanks!