Programming adjustment 5'10 172lbs

[Lion Heart]

stats

5'10"

170lbs / 77kg

waist at navel 29.5"

squat 140kg x 16

weighted chins +57.5kg x 6

incline bench 115kg x 6

flat bench 140kg x 4

standing press 87.5kg x 5

ez bar curls 65kg x 5

i've been doing the kinobody 3 day split for years now and my last bulk i put on minimal muscle/strength so i guess it's time to tweak my programming

for the last few years my bulk/cut cycle was

135 (cut down to this at a waist of 29") -> 200 -> 155 -> 200 -> 165 -> 200 -> 167 -> 200 -> 170lbs - > 200 -> 172lbs

i stopped each cut when i got down to 29" waist at the navel so i guess i put on 37lbs of muscle

[Mark Rippetoe]

What is your question?

[Roy Thomas]

No deadlift?

[Lion Heart]

Rack pulls instead. I had coaching with a SS coach a few years ago and he told me to do them instead.

[Mark Rippetoe]

He was wrong.

[Lion Heart]

I've been doing rack pulls for years and not touched a deadlift. I tried some today and worked up to 197.5kgx4.

[Mark Rippetoe]

Then why are you wasting your time posting on this board?

[Satch12879]

Rack pulls instead. I had coaching with a SS coach a few years ago and he told me to do them instead.

This is not what Raghavan said seven years ago:

Training and eating like a lion

He also wants to replace deadlifts with rack pulls on intensity day until I can get the full deadlift form nailed. That way I can still keep my strength up in the lower back with rack pull and go up in weight safely. Carl said my rack pull form is good so he is happy for me to do this.

Did he say to completely abandon them? Granted, this is from 2015 and he was a young SCC. Surely, however the Brit has learned better since.

Someone was just talking about overprescribing rack pulls, who was it?

(Sorry, I've been picking apart another expert's report at work and my hair trigger for disproving invalid claims is going off.)

[Lion Heart]

I wanted some advice on appropriate programming to put on more muscle mass/strength. I've been using the same programming for years and my last bulk I put on minimal strength even though I went from 170-200lbs. It's the kinobody routine I've been using (a 3 day split):

Monday = chest
Wednesday = back
Friday = legs and shoulders

[Mark Rippetoe]

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