Hiya fellas, longtime lurker, firs time poster.
I'm thinking about trying sheiko #29 for the first time, i'd like to hit a 3/4/5, but i dont know my ass from a hole in the ground:
deadlifts from pins/boxes: what height? knee height, where the deadlift to knees leaves off, or more like a lockout with a short range of movement?
should i supplement in chins or rows, something to balance out the upper back? when and what? how intense?
some excercises are described without weights, like lunges and flyes, i assume these should be done with light weight to stretch things out?
what should a warmup look like with this sort of routine? mostly dynamic, 10 mins or so, no cardio? can i do upper back things to get the juices flowing?
any help is appreciated in the ass/hole in the ground conundrum. thanks!