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Now way, too much work!

Something more like this for full body,...

Day 1

Squat 5x5
Bent row 5x5
Bench or dips 5x5
Low rep ab work... maybe 3x3?

Simplify.....

How about a 5x5 full body or upper/lower. Time efficient and proven effective. Will develop strength and hypertrophy, shouldnt take any longer than 30 minutes a workout.....

Soreness means nothing, especialy if its mild.... now if it causes "pain", then take it easy and stretch well.

Otherewise, continue the program as it is designed.

Thats a good idea, try to build up to half your body weight on your shoulder blades and upper back area, like, if you were 180 pounds you would need like , BW+ 90 pounds.

You can do them...

Give it a shot and let me know what you think, you will probably manage fatigue better and get more reps in, it is supposed to be a high volume program, so push it until your smoked, just dont go...

The way Pavel intended the ladder to be done is by going right back to rep one when things get hard .... like this

1 rep,2,3,4,5....back to 1 rep,2,3,4,5..1,2,3,4...,1,2,3...1,2,3...1,2,1
...

I think there great, especialy for a BB'er.... But, if you are looking for back strength, The barbell version is the way to go. But Trap bars are great for leg development. And even low back...

Its all about.
Conditioning, and periodization

... look up a program by Boris Sheyko, squating 3 times a week, pulling twice, and benching 5!.

You will not be able to pull off a program like...

If you want to be truly strong, you must lift heavy things....


The advice and expirience are out there for all to see... to reach any goal...Your training time is precious, pick your exercise's...

If anyone was wondering, that picture is of Bob Peoples, Pulling 725 pounds at a bodyweigt of 189!! Long before steroids, suits and working out for "pump".

DONT BE A PUSSY! USE A HOOK GRIP!!

http://www.naturalstrength.com/pics/bob_peoples2-02.htm

:cool:

I wouldnt think about it in terms of opposing individual muscles, your body is meant to work in kinetic chains.... I would think about it in terms of "plane of movement"

For example, an upper...

Bare foot at home or outside, chuck t's at the gym.

Look into E.D.T.

Or any density training for that matter.

Snatches and Clean and jerks will accomplish what you are after, safely. And will make you a better athlete.

Hamstring flexibility... plain and simple.

Notice how his shins stay close to vertical the whole time?

You should squat by sitting back and down, as if your feet were in ski boots, or cement.
...

Sounds like flexibility, my guess would be...

Tight hamstrings, weak hip flexors and possibly a weak back.

Work on your flexibility first, not some lame 10 min stretch before or after your...

Hey man no reason you cant come back stronger, there are plenty of ways to make BW drills harder, you can actually get stronger.

Here's a good plce to look....
...

Many have done it with deadlifts, though I would only recomend that to those who have a lot of pulling expirience under there belt.

That said, the program realy shines with squats and would...

Yes it can, but for the purpose of hypertrophy, a new exercise might be needed.

An expirienced lifter will probably tend to make gains in CNS proficency, as oposed to muscle growth.

Its hard...