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I believe it's rendered unnecessary by weighted dips which provide for a longer range of motion.

There is only one version, and that version does not include pendlays, chins, or back extensions as fundamental parts of the program. The accessory exercises are optional, and they are not intended...

Never heard that before. The potential for injury exists at the top too with bad form. Using the smith machine as a means to progress on the barbell is wasteful. If you can't do 10 reps on the...

I would alternate between dips and overhead press. If you're going to do dips instead of bench then do them weighted.

I would add that there's no reason for you to be attempting 1RMs for every 5 lb increment. The potential for injury aside, you're not getting enough volume that way (maybe you can with back-off sets,...

I also use Jefit. It's not bad, but it doesn't give you the option of viewing multiple past workouts as a whole (at least the free version doesn't). An excel spreadsheet via smartphone app might be...

The switch from conventional to sumo DL is typically done for reasons unrelated to those for switching from low to high bar squats. Low bar squat is better because it allows you to move more weight....

"Metabolic stress manifests as a result of exercise that relies on anaerobic glycolysis for ATP production, which results in the subsequent buildup of metabolites such as lactate, hydrogen ion,...

May depend on the purpose of a "light" day within the context of your program. Is it for purposes of mixing up intensities or promoting active recovery?

SLDLs

Here are some studies/literature on the topic:
https://www.researchgate.net/publication/291018876_Attentional_Focus_for_Maximizing_Muscle_Development
https://www.ncbi.nlm.nih.gov/pubmed/29533715 ...

Practical Programming for Strength Training contains a number of references to strength training for MMA fighters.

You do a novice routine concentrating on compound movements to train the whole body, and things will start to even out. You don't wait for other body parts to catch up.

I don't know what gym you go to but I've never seen anyone at my gym OHP with 100 lb dumbbells. Imo 200 lbs total on dumbbell OHP is not a realistic goal for everyone.

SLDLs are compound exercises.

It's really not madness. By switching from 50s to 55s you are making a 10 lb jump total for an exercise which uses fewer and smaller muscles. And you were cutting. I don't move up more than 2.5 lbs...

Then do a routine

In option #1 you are underestimating the rate of progress it would take to successfully complete the mesocycle. Graduating 5 reps to 10 over the course of six weeks actually requires greater relative...

How long are you resting between sets?

My recollection is that of the three mechanisms of hypertrophy - mechanical tension, metabolic stress, and muscle damage - the latter contributes the least to hypertrophy. I might be wrong, but might...