andalite: doing low volume on the main lifts lets me put 100% effort into them. Doing oly squats after sumo squats are from SaiBoT and not to sound like an ass but he is one of my two main people who I go to for advice, and doing that worked well for his squat so I would like to try it. I cant do front squats after deadlifts because Im physically drained and my back is smoked. 3x8 isnt really high reps and they will be 3 sets with the same weight so they wont be until failure or anthing like that, iv gone up to 12 reps on the front squat before and had no trouble. Same with behind the neck press, never had problems with that. I am doing more sets of deadlifts but my warmups are not listed, so I would do 3-4 warmup sets, then my main set, then a set of 6-8 of deficit deadlifts. You outlined alot of changes and what Iv been doing has given me the best strength gains of my life and these gains have lasted since I started, I have only stalled on military press and straight bar curls. Only things I am changing around are the assistance exercises.
one question I have for you is what would you do for upper back work then? not chinups and not bent over rows, the upright rows were a sub for facepulls.
tblock: how can u say I definitely need more volume on those lifts when I have been PRing them every session?
Did you not read the thread on not doing front squats for more than 6 reps?
Charles Poliquin:
Abandon the Back Squat?
Q: I've read that some strength coaches have practically abandoned the back squat in favor of the front squat, citing that the front squat almost can't be screwed up and poses less risk to the athlete. What do you think about that? And what do you think is a top front squat?
A: Well, the front squat is more highly correlated with performance in lower body extremity sports than the back squat. In bobsledding, alpine skiing, and speed skating, the front squat can help predict times. So, the front squat is a better predictor lift when it comes to testing.
Why? Because if you cheat in the front squat you'll kill yourself. For example, you can lift more weight in the back squat with some forward leaning. You can't do that in the front squat without hurting yourself.
That said, you can't throw away all your tools. I partly agree with these coaches, but I'll keep the back squat in my toolbox. I use a lot of split squats too. There are over seventy ways to squat; saying you need only one is like saying you only need a hammer to build a house.
The best front squat I've ever seen was by a 165-pound weightlifter who front squatted 534 pounds. This wasn't an American college football version either; this guy was ass down, left a stain on the carpet. The strongest front squatters I've seen are guys doing around 3.3 times body weight.
As for the style of front squat, I prefer the Olympic version rather than arms-crossed style. Now, if the lifter's arms are too big or he lacks flexibility, then he can use straps.
One thing to remember when using front squats is to never do more than six reps per set. This is because your rhomboids tire out isometrically before your squads tire concentrically. You don't want to get to a point where you're squatting with a kyphotic posture. That's when accidents happen.
So if you're going to do sets of six, you're going to do usually between five and ten sets. The guy I mentioned above who front squats 534 (an Olympic silver medalist) would do ten sets of six of front squats in the morning and ten sets of ten of back squats at night!
Bro, you may be PR ing every session, but have you ever thought that maybe you could be pr ing a little higher with more volume?
Please Scroll Down to See Forums Below 
All you need to do is listen to your body.
I think your thighs are bigger than mine
