Just a log. Hoping it finds others interested in the same goals.
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It would help if we knew what the goals are.
I choose a movement to focus on and improve as much as possible until I move to the next one.
Right now it’s strict ohp.
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30 Aug 2024
Ohp
65kg 5-5-4+1
60kg 5-5-3+2
Accesories
Close grip bench+db rows
70kg+44kg
10+20 x 3
Prehab/Mobility
Banded Y pulls + hanging
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2 Sep 2024
Volume Day
Ohp
50kg Set 1: 10+5+3+2
Set 2: 10+5+3+2
Set 3: 10+5+3+2
Set 4: 10+4+4+2
Prehab/Mobility
Banded Y pulls 30x3
Band dislocations 20x3
Replaced sets of 10’s with sets of 10+5+3+2 with 10s pause in order to increase volume even more(50 total reps to 80).
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3 Sep 2024
Technique day
Ohp
70kg 2x5
65kg 2x5
Accesories
Close grip bench
75kg 10-10-8
Db rows
44kg 20-20-20
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5 Sep 2024
Leg Day
Squat
70kg x 10
80kg x 10
90kg x 10
100kg x 8
Deads
160 x 1
190 x 1
160 x 3
Haven’t focused on legs in a while but want to have at least one leg training per week.
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