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@rynsey https://www.foundationtraining.com/

@rynsey I'd honestly do the McGill 3 and maybe a Foundation Training routine for my low back rather than do extensions.

@7seals Tactical Barbell Fighter or Strongfirst's program . Both similar philosophies, x2 per week, compound lifts and emphasis on conditioning.

@youngman4god Maybe use the General Gainz progression (check it out over at r/gzcl). Basically every workout you would work up to your RM (let's say a 6RM). You then do 4 to 6 sets with half the volume (4-6x3). When you reach the 6 back-off sets you can use 3/4 of the RM (so 4-6x5). After...