Scrub training - Keep on rollin'

[imhungry4444]

Got straight sets of 5 x 5 with 335 lb on volume squats.

Really focused on "opening my tainted" during the eccentric. Got that cue from a Ed Coan squat breakdown vid. Helped a TON with my depth comfortability. Before I was just shoving my knees out of the way just to do it. But the problem was I was still coming in on my knees during the isometric. Now I'm sitting back alot better into the hole and the tenderness in my knees was subsiding after each set.

Starting my clean weight with 185 lb x 3 x 5. Got straight sets, but I focused on my speed off the floor, and getting my hips into the extension. They feel alot better now that I'm performing them without the deadlift and FSQ fatigue.

Hit straight sets of 5 x 3 with 75 lb attached on the weighted chin ups. This time I'm using as much ROM as possible. The opening set is all 5 with full ROM. Now I'm using 3 min. in between each set so it's quality over quantity. I might even move up by 5 lb per week as opposed to 2.5 lb.

[imhungry4444]

Was planning on doing 260 lb for five singles on the bench press, but the first rep of 260 lb flew off my chest so I upped it to 265 lb which is around 96% of my 1RM of 275 lb. I am doubting the latter tbh but I'll stick with the linear progression.

Bench felt so good that I was going to do 170 lb on the overhead press for 3-5RM, but decided not to get too greedy. Good call too, only got 4 reps with it.

Hit 15, 15, and 12 on the BW dips but some of them were sh!t because I was kinda speeding through the sets.

By the time I finishes the dips, it had only been around 25 minutes. So I decided to add some hypertrophy work.

Incline dumbbell flyes x 15 x 3
Lat raises x 15 x 3
Push ups AMRAP

I'll probably keep doing hyper work on this intensity day aslong as my linear progression continues. Though I'll switch up the lifts from time-to-time.

[imhungry4444]

365 lb x 5 on squats with depth was solid. Felt way more strenuous than I thought they'd be but that's that extra inches of depth for ya.

450 lb x 5 on deadlift was waaay more strenuous than expected. Probably because I squatted heavy beforehand, but man I almost didn't get that 5th rep. The warm up sets felt great. Especially my lockout speed. Then, all my form went a little to sh!t upon 450 lb. Going to go a little slower on the setup next time to make sure I have all my ts crossed and i(s) dotted.

Haven't done bent over rows(off the floor) in a long time. They felt great. Hit straight sets with 225 lb x 10 x 3. BORs are one of the most underrated compound barbell lift. Recorded myself on the final set and I thought I was losing position via momentum but I wasn't as much as I thought.

Just like push - intensity day yesterday, by the time I got all my prescribed lifts, I was only around 25 min. in. So I added 5 sets of 10 back extensions with a 35 lb plate. and 10 x 3 BW chin ups. Smart extra volume.

[imhungry4444]

Hit straight sets of 5 x 5 with 225 lb on bench press. Quite pleased that I'm at a point where I can easily do 225 lb 5 x 5. Focused on bringing my elbows down and in on the eccentric, then corkscrewing my elbows out on the concentric. Though I lost focus on some of the reps and overextended a little with my chest a little flat. Also, my glutes and legs were kinda loose. Need to be cognoscente of them.

First two sets of 8 x 3 overhead press with 135 lb were easy as piiieee. But I got a little greedy and only rested for 2 min before the final set and didn't get the final rep. Was a little annoyed by that but that's my fault. I'll redo the weight one more time next week.

LTEs were okay. Hit 12 x 2, then 10 reps on the final set with 75 lb. Focused on initiating the eccentric with elbow flexion then shoulder flexion to follow while keeping my elbows together to properly target the triceps. Felt great.

[imhungry4444]

Hit straight sets of 5 x 5 with 340 lb squat. Felt my adductors getting a little sore halfway through the work sets. Maybe my legs are still adjusting to the progressive overload of a 5 x 5 scheme with around 80% of 1RM.

Got straight sets with 190 lb on 3 x 5 power cleans. Trying to engage my hips extension into the movement alot more. Gonna try to practice alot more on my rest days with the bar from the hang clean position.

Instead of going up by 2.5 lb, I went up a whole 5 lb on weighted chin ups and hit straight sets of 5 x 3 with 80 lb attached at what I believe is a BW of 214-215 lb. Also, with a whole lot more ROM.

[imhungry4444]

Bench Press singles were a little tougher today than last week. Hit 270 lb x 1 x 5. This time rested for 2-3 min in between singles to make sure I was good to go. Went a little low on the isometric for my liking. Upper abdomen, so I'll try to work on that the next volume day.

Matched the 170 lb volume PR for 4 reps on the overhead press. Reduced the ramp sets to bar->135->155 lb. Figured my delts were PLENTY warmed up from the bench pressing beforehand.

Hit straight sets of 15 x 3 on BW dips. Might add weight next time. Maybe a 25 lb plate.

Did the same accessories as last week with incline DB flyes and lat raises but lowered each by a set.

Upped the volume of AMRAP push ups to 40 reps, but tbh the first 15-20 reps were pretty half assed just cause I was rushing it a bit.

[imhungry4444]

Forgot to post for Friday's session.

Hit 370 lb x 5 with with depth. Powered through the last rep. Only things I need to be cognoscente of is opening at the taint and knees gradually. Other than that, everything was on-point.

Didn't get all 5 with 455 on deadlift. Went for the final rep but I was just out of gas. That's okay, I'll redo it next week and expect to hit all 5.

Hit straight sets of 10 x 3 on bent over rows with 225 lb again. Going to move up to 230 lb next week. Focused on shoving my shoulder blades into my back pockets throughout the movement with my torso parallel to the floor.

I was pretty gassed after rows so I did't do back extensions, but still did BW chin ups 10 x 3.

[imhungry4444]

Had to lift a little early today due to time constraints, so I felt like sh!t. I am not a morning lifter, but I got everything I needed.

Hit straight sets of 5 x 5 with 230 lb on bench press. It was flying off my sternum. First three reps on all sets were cake, and the latter two reps were relatively strenuous but nothing I couldn't handle.

Made sure I got at least 3 minutes of rest in-between each set of 8 x 3 volume OHP with 135 lb. First two sets were easy money, even the final set. The very last rep was a little bit of a struggle but I had it in the bag no matter what. One-forty lb next week.

Got straight sets of 12 x 3 on LTEs with 75 lb finally. Made sure upon the eccentric my elbows were in to target the tris directly. Felt great. Next week it'll be 80 lb.

[imhungry4444]

Killed 345 lb 5 x 5 volume squat. From the get-go during the first set I was a little surprised how easy the first set was. Though I recorded the first two sets at different angles and noticed the bar was drifting forward on the eccentric. So on the 3rd set I started sitting back a little more while making sure I was opening at the taint to mitigate the good morning squat as much as I could. My lower back felt a little easier after the 3rd set so I'm assuming it worked to some degree.

Was going to do 185 lb x 3 x 5 on power cleans in-order to work on technique considering it's technically weightlifting so by definition I should be using submaximal weight, but I decided to continue with the progressive overload, but be cognoscente of my hips and traps on the extension past my knees. Got straight sets of 195 lb x 3 x 5.

By the time I got to weighted chins I was drained. Not tired in the least bit, but just internally drained so I was worried I might not get all my reps. So I upped my rest time to 4 minutes in between sets. Hit 5 x 3 straight sets with 85 lb attached. Next week I finally get to two plates.

[imhungry4444]

Hit straight singles on Bench Press with 275 lb. Most I've ever BPed yet again. Though I finished what I believed was 5 reps, but when I looked at my phone I only had 3 reps checked. So I thought I forgot to check the 4th rep, but just in case I did an extra single. So I'm pretty sure I did 6 singles instead of 5. Oh well.

Hit a PR of 3 reps with 175 lb overhead press. The range is 3-5RM, and I got 3, but I might redo it in order to atleast get 4 which is mid-range. It'll depend on my volume OHP next Monday which will be 140 lb x 8 x 3. If I hit straight sets I'll go for 180 lb.

Decided to do weighted dips on the volume work with a 25 lb plate attached. Got 13, 13, and 11. I'm glad I was in the double-digit range, but I think my depth was sh!t. Work in progress.

Switched up the hypertrophy work. Instead of incline DB flyes, I did flat DB flyes but with the same 40 lb DBs. Got a much better stretch at the isometric.

Also, Instead of lat raises to target the medial delt, I did Face Pulls x 20 x 2 with 150 lb. They feel so fantastic.

For AMRAP push ups at the end I got 31 but no half @ssed reps. All of them my nose almost touched the floor with a flat back. Full ROM.

[imhungry4444]

375 lb squat x 5 was good. Tried my best to go atleast parallel with relative succession.

Hit 455 lb deadlift x 5 this time around. Mid-second rep I knew I had it. So much energy. I even recorded the set and it was actually very fluid. Not alot of compensations. What I tweaked recently for the DL is for the ramp sets, I slow the set up down. No more speed reps. I make sure I'm 100% tight, especially in my lats. Helps carryover to my working set tremendously.

230 lb bent over rows x 10 x 3 was simple. I alternate between touch'n go and paced reps mid set.

BW chin ups were okay. At this point they feel too easy. I might add weight next time but something small like a 25 lb plate.

[imhungry4444]

Felt like absolute camel sh!t today but I got the sesh in anyway. Hit straight sets of 5 x 5 on bench press with 235 lb. Didn't use a belt this time, and my butt came off the bench on the last rep of every set. Not pleased with the latter. Need to anchor them glutes.

Didn't get straight sets on volume OHP with 140 lb. Just didn't have the energy reserves by the time I got to it. Got 8, 7, and 6 reps. That means I'll probably redo 175 lb on Thurs to make sure I get atleast 4 reps.

Initial reps on LTEs were kinda sh!t because I was rushing the set in-order to have enough energy to make it to the latter half of the sets. I got 12, 12, and 10 with 80 lb. Forgot to remind myself to bring my elbows together upon the eccentric. The stretch reflex in the delts is alot more pervasive that way.

[imhungry4444]

The second I walked out 315 lb on the last warm up set leading up to volume squats the compressive force was making my lower back scream. It was even worse as I started each rep. I thought I'd be able to gut out 350 lb x 5 x 5 today, but I only made it to set 3. I did the first rep of the 3rd set and I immediately thought "nope!" and racked the weight. I was a little pissed BUT this is a good indicator that I should take it easy on the lower body lifts for the rest of the week until I start feeling better. So I took most of the weight off and did 3 sets of paused ATG squats x 5 with 135 lb.

As I warmed up with 135 lb on power cleans, I thought I might as well take it easy on the explosive lifts as well. So I did 3 x 5 with 135 lb and honestly my form has never been better. I timed my hips just right to make sure the bar touched my distal quad in order to get the benefit of the linear bar path. I recorded one of the sets and my bent arm pull was very much mitigated.

I didn't put the very last rep on the floor on PCs, I just walked it into the rack as it was racked on my delts. I decided to get more quad work today, so I did front squats with 135 lb x 10 x 3. No belt either. I wanted my legs to get some relative work in today. Got straight sets on'em.

I'm finally at two plates on weighted chin ups x 5:

https://streamable.com/r7fe0

I was on the edge of getting the very last rep of the last set, but I did't get my chin up there just high enough. I was going to count the last rep so that I could move up by 5 lb the next week, but decided I'm not gonna count it and just redo the weight next week. I thought "well I wouldn't count the rep if one of my clients did that, so why would I count it for me?".

[imhungry4444]

Got every single with 280 lb on bench press. Even so without the belt. Though I believe every rep my butt came off the bench to some degree and I don't like that. Also, the bar drifted up on my shoulders at times which has always been one of my blaring problems. The volume days give me alot of practice so I'll be cognoscente of it the next time. PR overall.

Retried 175 lb on the 5RM OHP because I wanted atleast 4 but I got 3 again. Once again I will see how I do on the next OHP volume work with 140 lb.

Killed weighted dips today. Got 15, 14, and 13 reps with 25 lb attached. I'll admit some reps were sh!t, but as the sets went on my depth increased which is good. I'll stay at 25 lb attached until my depth and volume improves.

I was a little flat-lined after dips so instead of dumbbell flyes I did 100 push ups spread out. Underrated chest pump. If it was possible to properly load push ups incrementally, I'd focus on them alot.

Face Pulls were solid as well. 150 lb x 20 x 2 felt easy.

[imhungry4444]

Was supposed to do 380 lb x 5 for a 5RM, but decided to go light to make sure my lower back is fully healed by Tuesday where I will redo 350 lb x 5 x 5. So I worked up to 295 lb x 5 past parallel.

Same with the deadlift. Was supposed to do 460 lb x 5, but worked up to 405 lb and left it off there.

Went full force on bent over rows. 235 lb x 10 x 3.

To get a little more work I did 5 sets of 10 bodyweight back extensions. Specifically worked my lower back without a load. Felt good.

Put on a 25 lb plate for volume chin ups. Got 10, 10, 9. I'll admit sooome reps were pretty sh!t with relative momentum, especially the latter set reps. But I'll keep hammering at them.

[imhungry4444]

Very low energy today. I've honestly been having trouble eating for the past 1-2 weeks. 3800 kcal/day is starting to wear on me I think.

Hit 5 x 5 on bench press with 240 lb. The technique was kinda sh!t because the bar drifted up on my delts on the crunch-time reps. And I put the belt on after the 3rd set just to make sure I'll get the last two because the final rep on each set was getting progressively difficult.

Upped the volume on the overheard press. Got 8,7,6 with 140 lb last week. This time got 8, 8, 7. I think I'll go for 180 lb 5RM on the intensity day.

I was pretty gassed by the time I got to LTEs so I only only 12, 9, and 10 with 80 lb.

[imhungry4444]

Another low energy day yesterday. Didn't get straight sets on 5 x 5 squat with 350 lb. On the last two sets I got 4 and 3 reps. Felt absolutely out of breath after the squats. Hopefully I'll feel better next week.

By the time I got to power cleans, I did 185 lb, and they weren't too great. I had my cues down, but my power was so off. Had a rough time clearing to the racking position. I hit straight sets though.

I'm surprised I got straight sets of 5 x 3 with 90 lb attached on weighted chin ups. I'll take something out of this day for sure.

[imhungry4444]

I haven't had a full deload in months, and today marked grounds for a deload. Got the first two singles on bench press with 285 lb, but after that there was zeeero energy. I ended up taking 60 lb off and went AMRAP with 225 lb. Got 5 reps.

Knew I had no energy for a 5RM OHP, but I attempted 180 lb anyway. Which is the most I've ever pressed overhead. Got 2 reps.

I was so drained that I ended the session after weighted dips. Which I got 14, 12, and 10 reps with a 25 lb plate attached.

So tmrw I'm going to start a deload week. All my working weights will be dropped by 30%, and my attachment lifts will be switched to bodyweight, besides weighted chin ups because I am at a considerable weight on those relatively.

My kcal I will drop to maintenance:

3350 kcal
P: 225
C: 372
F: 107

This deload is going to give my lower back and metabolism a break from going all out for almost a year now.

[imhungry4444]

Half-deloaded today.

265 lb x 5 squat
320 lb x 5 deadlift

Both without a belt and with as precise technique as I am capable of atm.

But once I got to bent over rows I decided to have a go at 240 lb x 10 x 3 anyway so I can get at least some big weights today before the deload technically starts next Monday.

Gonna make sure the 10 x 5 BW back extensions are all quality so that I can work that lower back area specifically.

Got 10, 10, 9 with 25 lb attached on weighted chin ups. Probably because I was't as gassed with the big lifts being 30% off. ROM was good enough.

Before I used to never be a fan of deloads, period. Now I feel like this deload is gonna be good. Gonna help my mind and body chillax for a week.

[imhungry4444]

Day 1 of the deload. Focused purely on form.

Bench Press: 170 lb x 5 x 5
Overhead Press: 100 lb x 8 x 3
Lying Triceps Extension: 55 lb x 12 x 3

At the end I decided to do some zero load-bearing volume work. Attempted 100 push ups for time. I was hoping to get under 5 minutes, but I got 5 min and 45 sec. If I had started off with them fresh, I think I coulda done under 5 min, but it's all for some "pump"/volume. Without anything neurologically taxing ofcourse.

[imhungry4444]

Squat volume day, deload day 2.

Decided to wear Chucks for my squat. Haven't squatted in shoes in months. The compressive force around the foot on the concentric actually makes a difference. I'm gonna wear shoes from now on for squatting and DLing.

Squat: 245 lb x 5 x 5

I'm getting alot better at power cleans. The big difference lately is the timing of my knee-to-hip ratio to allow the bar to slide up my thigh upon the extension is more fluid. 135 lb x 3 x 5 was good throughout.

Was going to do weighted chins 5 x 3 w/ 65 lb attached being that it's 70% of the working weight, but after the first set I felt it was still a little much for a deload weight. So I did a straight up plate for the latter two sets with full ROM.

[imhungry4444]

Almost done with the deload. Energy's coming back.

Was going to up the weight to two plates on bench press singles, but decided not to because I don't wanna get too greedy. Though I did on the overhead press. I guess it was one or the other. OHP was supposed to be 125 lb, but I put a plate on each end instead and did 5 reps with that.

Bench Press: 200 lb x 1 x 5
Overhead Press: 135 lb x 5
BW Dips: 15 x 3

At the end I did a set of push ups to failure. I was trying to get to 50 push ups without having to rest, but I made it to 43. Then, rested a lil and got the last 7 with strict form. Everything today was strict form. Full ROM.

[imhungry4444]

Finally done with the deload.

265 lb squat x 5
320 lb deadlift x 5

When I get back to squatting with working weight next volume day, I'm gonna reset the weights back to where I started, which is 335 lb x 5 x 5. The reasoning is this whole deload I've been squatting with proper past-parallel depth. But before I just hit parallel. So I thought it would be pragmatic for me to take a step back and reconfigure my depth. I think if I make going past parallel the norm, it'll carry over to better results and a healthier lifting career.

170 lb bent over row x 10 x 3

I did these with strict form. Or as much as I could. Even with 30% taken off, I felt the stimulus of a proper bent over row. I'm gonna try my best to not get out of position with the working weight of 245 lb x 10 x 3 next week. But if it's too overbearing I'll lower the weight just like with the squat. Quality over quantity.

Did 10 x 5 BW back extensions for some direct work on my lower back.

Hit straight sets of 10 x 3 BW chin ups with good depth. This time though made sure I got my chest involved on the concentric, and stopped as soon as my ears went past my elbows on the eccentric.

This deload has been great. Can't wait to get back to working weights next week and even my appetite is relatively back.

[imhungry4444]

Felt very satisfying to be lifting heavy again.

Got straight sets on Bench Press with 240 lb x 5 x 5. I am not pleased with my butt coming off the bench on the latter reps of each set. Also, as the sets went on, the bar drifted up onto my delts as I initiated the concentric. Not okay with that. I've got alot of work to do.

Was going to get back to 140 lb on volume OHP, but decided to slowly groove back with 135 lb. Got 8, 8, and 7.

Went down by 5 lb on the LTEs to 75 lb x 12 x 3, but didn't hit straight sets. Tbh I rushed the session after the bench press because I had a client at the end of the hour and I only had 30 min left. So the adequate rest wasn't there. Shoulda timed the workout better. It's my fault.

[imhungry4444]

Whoooooh, I did not think I would finish out all 5 sets of volume squats today. I was going to do 335 lb like I said above, but decided to do 340 lb under the notion that -10 lb was a good reload discrepancy. Here is the 3rd set:

https://streamable.com/4rtug

First two sets were great. Went below parallel and opened my knees up as much as I could. Then once I finished the 3rd set, I was drained. I almost racked it after the fourth rep of the 4th set. I grinded through the rest of the sets while focusing on depth as much as I could and hit straight sets. Also, as you can see I'm back to squatting in shoes. The compressive force around my foot actually makes quite a difference relative to squatting in socks.

Once I got to Power Cleans was screwed physically. My lats for some reason were crazy sore. So my hip extension on the PCs suffered. Instead of doing 3 x 5 with 185 lb, I did 3 x 3. I just didn't have the energy to keep the technique together.

Even my weighted chins suffered from drainage. I reloaded back to two plates attached, and got 4 reps across 3 sets. It's a good starting-back point. I just have to persevere.

[imhungry4444]

Bench Press singles got a little scary today. Because my right pec is weaker and less developed than my left due to overusage of the mixed grip the past couple years, the strain on the former was more profound coming off that volume day on Mon. After the 2nd single with 285 lb, my right pec was really straining on the eccentric. By the 3rd single it felt like it was gonna tear. So I narrowed my grip a finger inward and increased my rest period by a minute which made the last two singles alot smoother. I think next week the DOMS is gonna even out and my body will readapt.

Due to my wrecked chest, my 3-5RM OHP suffered I believe. Was hoping for 4 reps with 175 lb but barely got in 3. My OHP took a hit after the deload and it means alot to me so if it plateaus again next week, I might have to make some adjustments. But I think the DOMS adaption will get it back on track.

I was actually worried the weighted dips might be the tearing factor on my pec, so I warmed up as usual at BW and it felt fine. Got 13, 12, and 11 with 25 lb attached. Though it was with good depth so it's okay.

For the volume work I did 5 sets of 10 on push ups but with I believe a 30 lb weight vest that was given to me by a family friend. It's a little loose and touches the ground before I can get full ROM but it's helped with loading push ups. Which are I believe the best chest exercise period.

[imhungry4444]

My legs, especially my adductors, were still pretty trashed after that initial Tuesday volume day, but I went after 370 lb x 5 anyway. After the 3rd rep I thought I was done, but I goddamn griiinded through those last two reps. I recorded it as well and I went at or past parallel.

Instead of doing a 5RM on deadlift directly after a 5RM squat, just like the intensity BP, I'm gonna be doing 5 singles. Alot more conducive for energy conservation, technique, and CNS health. Got all 5 singles with 455 lb. Felt great to DL heavy again. Haven't pulled heavy in like 3 weeks.

Hit straight sets on Bent Over Row with 245 lb x 10 x 3. I widened my grip out a bit to get a lil more upper back involvement, and I really feel it the day after. Also, I tried my best not to jerk the weight with my torso upon the pull.

[imhungry4444]

Bench Press felt sluggish today. Hit all my reps except the last set with 245 lb. I'm gonna retry 245 lb x 5 x 5 next week and if I don't get it then I'm thinking of switching programs. Grinding out reps atm might be taking its toll on me.

Hit all my reps this time on volume OHP with 135 lb x 8 x 3. Though I took a little extra time to rest in between sets, I got what I needed.

Got the first two sets on LTEs with 12, but the last set I only got 10.

If I do plan on switching programs, I'm still undecided what I'll try next. Was thinking of Brandon Lilly's Cube Method. I've always wanted to try a powerlifting program. Problem is I need to buy two more 45 plates if I plan on doing a mock meet at the end. Or I could go back to higher volume and do my powerbuilding P/P/L routine. Plenty of options. I really enjoy this 4-day texas method because it's short, sweet, and to the point. Also, lots of emphasis on the big boy lifts. It might just be that I'm not eating enough, which is daunting just thinking about it cause these are my current macros:

Macros
Kcal: 3850
P: 240g
C: 454g
F: 115g

Maybe I need to switch it up and lower my carb intake, and up my fats. We'll see next week.

[imhungry4444]

Volume squats today felt better. Hit straight sets with 345 lb x 5 x 5. Went parallel each time and really felt the bar stay midline and loading my hamstrings at the isometric.

My energy levels overall felt better because my Power Cleans were far more explosive. Trying to find a happy medium between exploding off the floor while having full control of the bar's path. Hit straight sets with 185 lb x 3 x 5.

Upped my volume of weighted chin ups, but didn't get straight sets. Got 5, 5, 4 with 90 lb attached. I atleast did more than last time. I expect I'll get everything next week.

[imhungry4444]

Great intensity push day.

Got straight singles with 290 lb on bench press. Most I've ever benched. Though my glutes came off the bench on the concentric, it wasn't as bad as previous bench days. Took my time a couple seconds before each rep more in order to settle in and line it up.

OHP was better than expected. Finally got atleast 4 reps with 175 lb. Next week I'll definitively move up to 180 lb and work on that. As soon as I got the 3rd rep and stopped to reset at the top for the 4th, I was confident I'd get it today. Was a little surprised at the result tbh.

I didn't hit straight sets on weighted dips. Got 15, 12, and 12 with 25 lb attached. All that matters is I get some overall volume in, in the 12-15 range.

Was going to do 5 sets of 15 reps with weighted push ups, but I decided to do 1 set of AMRAP push ups with a 30 lb weighted vest. I got 27 reps.

I'm going to make a little switch on the push day's accessories. Instead of LTEs on the volume day, I'm gonna do 10-12 x 3 weighted dips. While on the intensity day instead of dips I'll do 10 x 3 CG BP. The latter is the best bench assistance lift out there, and on the intensity day where there isn't alot chest volume, the CG BP will give me some. Also, LTEs are the only isolation lift I do and I'd rather have compound movements across the board.

Now I wanna do 5 x 3 SLDLs on the squat volume days instead of power cleans. Solely for the DL assistance. But I feel like my lower back would be absolutely torched the day after.