Sunday 6/23
Deadlift
5x135
1x225
1x315
1x405
1x495
1x495
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
1 Like
Monday 6/24
Back Squat
5x135
5x225
3x315
3x365
3x405
5x315
5x315
Tuesday 6/25
Back Squat
2x135
2x165
2x195
2x225
2x315
2x405
2x405
Wednesday 6/26
MORNING SESSION
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
Mowed the lawn (60 minutes easy cardio)
EVENING SESSION
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
Took the day off work to deal with some chores around the house and spend time with my kiddo. After he went to bed, did a second session (all the cool Oly lifters do some two a days, right?) figuring that it would feel good and was manageable given my low volume high frequency approach, and it felt great (better than the morning, really). I don’t have time to do this, otherwise I’d love to do something like 10 squat sessions per week over the 7 days. Ah well. Anyway, now I’m in a nice hot bath with a beer, and life is good.
1 Like
Thursday 6/27
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
2x380
Friday 6/28
Back Squat
2x135
2x225
2x225
2x315
2x315
2x405
Saturday 6/29
MORNING SESSION
Front Squat
2x135
2x165
2x195
2x225
2x255
2x325
EVENING SESSION
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
Sunday 6/30
Deadlift
5x135
5x225
1x315
1x405
1x495
1x555
2 Likes
Monday 7/1
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
1 Like
Forgive the noob question dude, but are you following a specific program?
Tuesday 7/2
MORNING SESSION
Front Squat
2x135
2x165
2x195
2x225
2x255
2x255
EVENING SESSION
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
@whang - not really, no. For several years I followed an extremely simple approach based off StrongFirst’s Daily Dose Deadlift program, but would adjust the weights depending on how I felt on a given day; now I basically do the same thing, but with squats. I have a busy job and commute and a kid, so I try to fit most of my workouts into very short time frame (15-20 minutes most days) and as such have found success with very low volume, high frequency workouts. What I’ve been doing lately, and I plan to stick with this for awhile, is back squatting Monday-Friday; front squatting on Saturday; and deadlifting on Sunday. Most days I just work up to a medium-heavy single or double and that’s it.
2 Likes
Ahh I see. Thanks man. Wow, just 15-20 minutes of quality work and still making progress
20mins x 7 days = 2 hours 20mins a week. That’s at least 2, if not 3 “normal length” sessions, especially if you remember that these are all full body, heavy movements, no fluff. Plenty of work being done here.
2 Likes
Wednesday 7/3
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
1 Like
Thursday 7/4
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
1 Like
Friday 7/5
Back Squat
2x135
2x165
2x195
2x225
2x255
2x345
2x345
Saturday 7/6
Front Squat
2x135
2x165
2x195
2x225
2x255
2x330
2x330
1 Like
Sunday 7/7
Deadlift
5x135
5x225
3x315
1x405
1x495
1x495
1x495
Monday 7/8
Deadlift
5x135
5x225
3x315
3x405
3x455
2x495
5x405
Lunchtime workout with faculty lifting buddy.
2 Likes