Bloody typo!
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are you still following Creeping Death 2? just curious
No i’ve completely gone off piece a while ago, i need to change the name of this log.
I had been running an upper/lower (4 x a week) which i made myself based on other programmes i’ve used before.
sounds good dude . . I’m on that now and didnt think it looked familiar . . I’m with ya on the explosive squats, I really enjoy that style of squatting as well
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28th June 2024 Week 22 - Hypertrophy Lower and arms (well kinda)
-
BB RDL
122kg x 8
112kg x10
102kg x 12 -
BB Squats
97kg x 8
87kg x 10
77kg x 12 -
Pinwheel Curls
20kg DBs
x 8 x 7 x 6 -
Ez French Press
30kg
x 15 x 12 x 10
Might try and get some more arms done at home with some DBs but have such a busy time with work.
4 Likes
1st July 2024 Week 23 - Upper Strength & Power Session
-
BB Incline
80kg x 6 x 6 x 6 -
Pull Ups
x 5 x 5 x 5 x 5 -
HS Machine Press
40kg each side x 8 x 8
50kg each side x 6 -
Seated Cable Row
91kg x 6 x 6 x 6 -
Lat Raises
15kg Dbs
x 8 x 8 x 7 -
EZ bar skull crushers
40kg
x 12 x 8 x 7
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I think i’m going to run a strength and power mesocycle for 4 weeks and then a 4 week hypertrophy block.
Might do a couple of these in a row just to switch up training a little. I need to figure out what i’ll actually programme though so will just get through this week and plan for next week.
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2nd July 2024 Week 23 - Lower Strength & Power Session (& biceps)
-
BB RDL
125kg x 6 x 6 x 6 -
BB Squats
95kg x 6 x 6 x 6 -
Cable ab crunches
14 weight on rack
x 15 x 14 x 13 -
Pin wheel curls
18kg DBs
x 10 x 10 x 10 -
Plank
3 x 30 seconds -
Cable bicep curls
5 weight x 10
4 weight x 10
3 weight x 12
Scrap my original 4 week strength block, i’ve got a holiday in about 3 weeks, so will be doing an:
Upper - Strength
Lower - Strength
Upper - Hypertrophy (rugby training in the evening)
Lower - Hypertrophy
Then when back off holiday i’ll move to a 4 week strength block then 4 week hypertrophy block.
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You ever done any of Layne Norton’s programmes? He’s got a couple which might be suited to what you’re looking for, I did PHAT a couple of times and really enjoyed it, there’s also PHUL which is a mirror of what you’ve outlined.
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I have seen some of his stuff before but it was all 5 day templates rather than 4 so i couldn’t fit it all in. Its something I’ve used as a baseline though.
I do wonder which is better though, separate strength and hypertrophy cycles or just a weekly split including it all.
Power Hypertrophy Upper Lower (P.H.U.L.) Workout | Muscle & Strength (muscleandstrength.com)
This is the 4 day routine, I’ve run it myself a few years ago.
If you look at daily undulating periodisation it’s probably more efficient to split it out over a week
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4th July 2024 Week 23 - Upper Hypertrophy - based on PHUL
All smooth reps trying to maximise TUT.
-
Smith incline
65kg x 12 x 11 x 8 -
HS Row
40kg each side
X 12 x 12 x 12 -
Db incline fly
18kg DBs
X 12 x 12 x 12 -
Close grip lat pull down
84kg x 8
77kg x 8
70kg x 8 -
Lat raises
12.5kg dbs
X 12 x 10 x 9 -
Incline bicep curls
12.5kg dbs
X 10 x 9 x 8 -
Tricep cable extensions
10 weight x 12
11 weight x 12 x 10
Really not sure/ keen on the DB fly. I’ve read that it isn’t a great movement and does feel like the top half of the movement doesn’t stress anything.
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Think I’ll follow that for a bit, cheers.
Might change few exercises round but looks a good programme overall.
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Awesome, enjoy it!
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Just wanted to check in and give a little update on my break and how alcohol formed a art of that holiday. As I said above drinking was always a big part of my social life prior to kids and is an even bigger part of my dads. I was very concerned about going back home and about the inevitable drinking I would do. Partly because It just doesn’t interest me that much anymore and more so because of my dads recent radio therapy treatment for cancer.
It actually went really well and I was very proud of my dad. We did share a few beers and certainly in Spain it was a daily occurrence. But it was limited to a couple of beers in the afternoon and a couple of drinks in the evening. There were many occasions when I thought it would spiral into my dad ‘getting the taste’ as he puts it. But to his credit and self control, he managed to keep it reigned in. There were a few times he asked me if I wanted another, and I think was hoping I would say yes. But when I declined and just ordered a soft drink or a water, he did the same. He told me towards the end he was pleased that he could just have a couple and enjoy it and didn’t really feel the need to have more. Now this may be because he is being careful after the treatment but it is a massive step forward for him and I was pleased.
Hopefully me sharing this will give you the confidence that you can limit or manage your own binges and stay on track making the excellent progress you have so far. If my dad can do this, you can definitely dial back the binges.
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Thank you for sharing.
I often have that issue where i ‘get the taste’ and can’t stop. I’m actually ok at not drinking if i’m driving or having an excuse compared to having a few and then stopping. I really feel at the moment i need a break from nights out, had too many celebrations and events recently.
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8th July 2024 Week 24 - Upper Strength - based on PHUL
All reps done in a power (pause and fast up) methodology.
-
BB incline press
82.5kg 3 sets of 5 -
Pull up (palms facing away)
4 sets of 5 reps -
HS machine press
40kg Each side
x 10 x 10 x 8 -
Cable Row
91kg x 6
84kg x 9 x 8 -
Viking Press
56kg 3 sets of 8 -
BB Curl
30kg x 7 (this hurt my wrist so went lighter)
25kg x 10 -
EZ Skull Crushers
45kg x 8 x 7
Good workout although very tired this morning. Was my sons birthday at the weekend and was just really busy.
I also didn’t sleep well as after his party weekend i was really sad that he was growing older and time felt like it is just slipping away. I’ve never really had that kind of thought before but i was really aware that my son isn’t a child any more and that every moment i have with him in this phase is precious and i’m not sure how much time I’ve got left with him still being this young. Made me really sad although it shouldn’t, as i get every stage is precious.
5 Likes
I get this every day.
I have got 5 years between each one of my 3, definitely appreciate the time with my 5 year old and me being her hero knowing it’s got a limited shelf life as my 15 year old demonstrates on a regular basis.
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9th July 2024 Week 24 - Lower Strength - based on PHUL
-
BB RDL
130kg 3 sets of 5 -
BB Squats
100kg 3 sets of 5 -
Leg extensions
30kg each side 2 sets of 10 -
Leg Curls
61kg
2 sets of 10 -
Cable ab crunches
4 sets to failure -
Calf hops (single leg)
4 sets
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11th July 2024 Week 24 - Upper Hypertrophy - based on PHUL
All reps in a piston like smooth manner taken to failure (failure lifting in that manner).
-
DB bench
38kg DBs
x 12 x 8 x 8 -
HS Row
42kg each side x 12 x 12 x 9 -
DB Fly (slight incline)
20kg DBs
x 12 x 12 x 10 -
Close grip Lat pulldown V handle
70kg
x 12 x 10 x 8 -
DB Lat Raises
12.5kg DBs
x 12 x 12 x 8 -
Incline DB curls
12.5 kg DBs
x 10 x 10 x 9 -
Trciep extensions metal bar
50kg x 20 (way too light)
70kg x 10 x 10
Great session, very tired but felt massive and pumped up!
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