If anyone is interested, this is a very rough programming template that I’m currently following. I do weird stuff with effort per set so percentages are anyone’s guess based on the day. I just track the weights, then try to do more or something I haven’t done before/recently next time. I’ll train up to 6 times a week just alternating, but I may be trying to back that off to 4-5 based on my recovery and sleep.
Training plan?
Monday Upper Hypertrophy
Push press or strict press or close grip bench or close grip sling shot
Work up to 1,2, or 3
3-6 sets of 6-15
Chins or DB rows or trap bar rows between sets
DB press or dips
Top set, highish reps for backoffs
Cable Row or cable pulldown or straight arm pulldown
Lots of isometrics
Tricep move SS/bicep move/SS shoulder move
Lower
Cleans?
Squat or Front squat
Dynamic style-ish, Westside-esque
High volume RDL or back raises
Upper
Same movements
Dynamic style-ish, westside-esque
Heavier row, chin, or pull variation
3-8 sets of 5-15
Tricep move SS/ bicep move / SS shoulder move
Lower
Cleans?
Squat, front squat, deadlift, or tbdl
Work up to moderate rep topset
Lots of submax volume after
Ready for a first world problem? Low on gym time today because my cat has a playdate with his best friend, Riley (a little terrier mix).
7/13 Upper
Close grip bench, pointer on smooth
6 trap bar rows with 130 lbs between each set
Barx10
Barx10
135x3
185x3
225x3
245x3
275x3
285x3
Moved grip out, half thumb from smooth
225x12
225x10
225x8
225x6
Add slingshot
225x15
Lat pull down, individual handles, going from pronated to supinated during the concentric
4 sets of pump
Single arm cable tricep extensions
2 sets supinated hand
2 sets neutral hand
2 sets overhead
Spent the last couple days bow-fishing for carp at a beautiful reservoir. Planning on going into work tonight, getting a ton done, sleeping there, getting up well before normal hours, getting more done. Benefits are twofold; I’m in the middle of negotiation for a large percenrage wage increase. My base pay is also hourly, and I’m not exempt from time and a half overtime. Yay for extra fiscal stability.
Anyway, I’m planning a long gym session today
Gym is empty, brought in a couple meals. Going to hit press, pull, and lower training sessions this afternoon, since i missed a day and probably won’t feel up to training tomorrow.
Well, just woke up to screaming. I was asleep in a conference room and a cleaning lady came in. She didn’t notice me until she just about stepped one me.
Quite awake now. Hmmmm, how to dissipate an adrenaline dump…
Band Pull aparts man. I’ve had days where I’ve done 1000+ pull aparts during training sets. I probably do close to 3000 a week.
I still get pitched forward with higher rep front squats, but it seems more like a mobility fatigue. My upper back can keep holding in the bad position though.
I do the same thing. My job is laborious as fuck and I work out in the sun all day. Then I generally front squat after deads so there’s that. Band pull apart only really work my rear delts, but I’ll try increasing them and see. Thanks
With pull aparts, I can usually pick the muscle group id like to focus on. If I want the rear delts, it’s almost like the pull is led with my pinky, with a slight inward hand rotation. For upper back, the pull is led by the wrist, focusing on driving the elbows back hard enough that the sternum rises and some extension in the mid back occurs.
Other than that awkwardly detailed description of a super simple supplementary exercise, I’ve noticed overhead walks/waiter walks have helped with my upper back stabilization.
Nah man, I get exactly what you mean. I haven’t done waiters walks in quite some time so I may give those a go tonight. After I beat 46 rows a side with the 60 that is.
Found out the local crossfit box has atlas stones and a log. Dropping in today to try to work out a deal to lift outside their open gym time. I’m so excited I could cry.
Crossfit box also has yokes, climbing ropes, and a keg. I’m in love. Just need to deal with their silly schedule.
7/21 errthing
Front squat, racked, no belt, heeled shoe
Barx5
Barx5
Barstretch
135x5
185x5
225xlong pause
275xlong pause
315x3
Back Squat
335 for 6 doubles
Log clean and press, clean each rep
140 was carved into the log. I’m going to assume that’s the empty weight
140x3
140x3
140x3
160x1
170x1
190x1
230xalmost knocked myself out
230xalmost blacked out after the clean
230x1 yaaaaaas
140x10 so hard lol
Dips SS/ pullups from grenade attachment
5 rounds of 10/6
