I am currently doing the Juggernaut method but, having injured myself on several occasions trying to standard deadlift I substituted the deadlift for Juggernaut method Bent-Over Rows and turned it into a full on back day. I figured since my legs are very underdeveloped focusing on them one day a week, on squat day, would be sufficient to make some real progress for at least a couple of months.
However, I was in the gym with my girlfriend over the weekend and trying to teach her how to deadlift. She was not a fan of the straight bar so I decided to put her on a trap bar. She reported a lot less lower back pain and enjoyed the lift a lot more. I put in a couple of sets and really liked the feeling. Since my mobility and lower back strength aren’t up to par enough to standard deadlift particularly safely, I decided to sub the trap bar deadlift into my program in place of the traditional version, especially after doing a lot of reading suggesting that its easier for beginners like myself to handle while we improve our mobility and lower back strength to handle conventional deadlifting.
Since the trap bar version doesn’t hit the post chain as hard as conventional, on my theoretical “deadlift” day I decided to include RDLs. They would cover the hams/glutes that are less emphasized on the trap bar, and I’ve also heard that mastering the RDL is a good gateway into solid conventional deadlift form.
My question is this: can I tag my back/biceps day onto the back of those 2 exercises? Example:
-Trap Bar Deadlift: Juggernaut Method
-Bent-over Row: 5x5
-Seated Row: 4x8
To be honest I don’t know a lot about CNS stressors, so I’m not sure if this consolidates too much stress into one day. Secondly, I know bicep workouts are shitty assistance work but I really want to grow them so they’re getting some attention.
Would this kind of scheme work or is it too many big movements in one day?