The one i posted are an advanced version anyway, doesnt do anything but build explosiveness.
For everyone else, i'd advice the 50 pullup rule. Do 50 pullups during your back day. can be in 1 set of 50 or as much as 50 sets of 1. goal is offcourse to narrow down the number of sets.
Got some news on the accident.
Despite the cut and relatively large hematoma, no muscle in the arm or shoulder is injured. Skin is in bad shape, but you dont need skin to lift
The leg however, is something else.
Originally i feared for an Inguinal hernia cause of the big "sack" that appeared rather fast
But It was to low on the leg. After getting medical advice, it appears its a big stretch or tear in eighter the hamstring or the adductor muscle.
Wierd thing is that 2 days after the accident, i went back to the gym, as the muscles dont hurt but the swelling and hematoma is quite massive, and i managed to squat 230kg without any pain. On advice, i didnt do deadlifts
Currently, the swelling is going away, and the hematoma is less dark, but is stretching out nearly the entire upper leg
Because i feel no pain , i'm going to try wide stance deadlifts in 2 houres time. warm up extensively and then rack up the weights till i reach my projected max.
If its the adductor, then it should be allright, if its the hamstring then its kinda russian roulette : fun but ends with a bang.