Too light, otherwise bodyweight dips would do the job. They would make more sense for high rep hypertrophy work and that is not the plan here.
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Deload: Day 1
Squat: 1x2-160lbs
3x5-140lbs
Lat Pulldown: 3x15-24kg
Abs: 5x(40sec+20sec rest)- RKC plank
- I did all squat sets without belt
Preworkout: Felt pretty good, a bit tired from heat and humidity
Workout: a lot easier than expected, everything felt quick and light. I actually felt good enough to do the 3x5 as a cluster set
Postworkout: pretty energized and legs not too tired.
Deload: Day 2:
Bench: 1x2-100lbs; 3x5-85lbs
Face Pull: 3x20-42lbs
Handstand Technique
Abs: Toes to Bar- 8x6- EMOM
Preworkout: Legs were pretty tired but upper body felt great. Pretty energized
Workout: Bench felt light and I really focused on using leg drive. Face pulls felt strangely heavy, but no big deal. I could really feel the my upper back.
Post workout: felt pretty good and my legs felt much better
*I confirmed with the gym supervisor, floor presses with a barbell are a no go. Would it be possible to do them with dumbbells?
That’s weird, I have never heard of floor press being an issue. Doing them with dumbbells isn’t going to do what we want though, the idea was something focused on triceps (close grip floor press). Is there a power rack? You could do close grip pin presses from like 4 inches off your chest. Otherwise you will just have to stick with dips. In any case, it would be better if you could get a dip belt and use that.
Why no dips today? Wasn’t that the plan?
Also, this is supposed to be a deload so don’t go crazy with ab work, just take it easy and recover. Everything should be easy.
If you’re using a different machine then you will have to adjust based on how it feels and not any supposed weight. Machines are not all equal and the numbers don’t really mean anything.
Deload: Day 3
Deadlift: 1x2-230lbs; 3x5-200lbs EMOM
Split squats:1x8,9,10/leg-40lb Dbs
Barbell Row: 3x12-115lbs
Preworkout: feeling okay, didn’t sleep the best. nothing was sore or tired though
Workout: Deadlifts felt surprisingly heavy and hard. Pretty disappointed. I wanted to do 3x10/leg for split squats but it wasn’t happening. Rows weren’t too bad
Postworkout: Really felt in legs and glutes, not too tired though
I don’t think you understand the concept of deloading. You are supposed to take it easy for a week so that you can recover from the accumulated fatigue of the previous training block. What you are doing is not good, you will not be fully recovered next week and the next training block wont go as it should.
I was following the plan (reducing weight 10% for a “heavy double” then doing half of the back off sets). It’s just that the workout felt harder than I expected
Deload: Day 4
Close grip bench: 5x5-85lbs
Ovh Press: 3x5-65lbs
Skullcrushers: 1x10,11,12-55lbs
Preworkout: legs and glutes a bit sore, but feeling pretty good, not too energized but not tired either
Workout: everything felt light but definitely got a good tricep burn, nothing hard
Post workout: same as preworkout but legs not as sore
You’re supposed to reduce the weight and reps on all exercises, not just the main ones. I guess you missed that part. That is what I was referring to.
Deload: Day 5
Front Squat: 1x2-130lbs; 3x5-120lbs
RDL: 3x8-120lbs
DB row: 3x10-20kg
Preworkout: Feeling good and energized- had my weekly coffee.
Workout: Legs felt good but neck was pretty tight, didn’t mess with squats though. I really tried to focus on preventing my hips from shifting. I slowed the tempo on the RDLs and really felt in hamstrings
Postworkout: Same as preworkout
Deload: Day 6
Bench Press: 3x8-90lbs
DB incline Bench: 3x8-14kg Dbs
JM press: 3x10-55lbs
Preworkout: Felt good, arms fresh but legs a bit sore
Workout: I tried to really focus on muscle engagement, so I actually got a really good burn
Postworkout: not tired and didn’t really feel like I worked out except for arms. Legs felt a lot better postworkout
What’s the plan for next week?
You mentioned a heavy triple w/ some backoff sets.
Yeah, for squat, bench, deadlift, and front squat you can work up to your previous 5rm for a set of 3. Then do 8 sets of 3 with 75% of your estimated 1rm. If you are OK with 1 minute breaks then that’s fine, you could rest longer if necessary, and also make sure to give yourself a few minutes after the top set. If you don’t know what number to use for the 1rm then take your best set of 3-5 reps and follow this formula:
((weight x reps) x .0333) + weight = estimated 1rm
Now for everything else you are going to go heavier as well, except for face pulls, rear delt flys, and split squats, you can keep doing those for high reps. For close grip bench, t&g bench, and overhead press you can work up to a heavy set of 5 and repeat for 3 sets total. RDLs and JM presses you can do for sets of 5-8, other assistance work can be done for 8-10 reps. As always, aim for more reps or more weight each week.
I think that pretty much covers everything, let me know if you have any questions.
Week 7: Day 1
Back Squat: 1x3-170lbs; 8x3-145lbs w/1min rests
Lat Pulldown: 3x13,14,15-27kg
Abs: 8x(20sec+10sec off)- hollow hold
Preworkout: Feeling pretty good, nothing tired and slept well
Workout: Squats were pretty disappointing. Warming up felt really heavy and I struggle w/ depth on my triples. The 8x3 wasn’t too bad on my legs but hard on abs. everything else was fine.
Postworkout: legs and butt tight, otherwise felt pretty good
*my squats have always/ and are starting again to give me problems. Every time I try a program, they start out terrible, feel really good around weeks 3-5, then go to shit again. I ever seem to get above 175lbs for triples. I honestly don’t get what’s going on.
Is 170 not a weight that you squatted for 5 before?
It is, I did that week 4 or 5. It’s the heaviest set of 5 from the last cycle
We will see how things go the rest of this week. Did your squat feel worse after your week off?
This part sounds like it’s mostly mental. People sometimes have issues with particular numbers and are physically able to lift the weight but mentally cant do it. Just stop thinking about the weight and focus on lifting it. Josh Bryant has a bunch of videos and IG posts about the mental aspects of lifting, you should check it out.
Thanks.