How long are your workouts taking you? Moving the ab assistance to a different time is a perfectly good idea. Keep it up.
~80 min to do the stuff I did today.
Also, this may be a good idea if you’re having trouble recovering from Friday to Monday. Just about every other beginner program is run ABA BAB, so can’t be too wrong to try. The 5/3/1 Forever book has the beginner prep listed as ABA BAB and so on.
Only thing is that I want to squat a lot to get good at it. But I’ll likely do it anyway.
I forgot you’re learning to squat. Either way is good man, do what you wanna do. If you find you’re seriously not recovering, first eat more protein, then if that doesn’t work you can switch it up.
Bench
70% 95 1 3
80% 107.5 1 3
90% 122.5 1 3+ (10 reps)
70% 95 5 5
Front Squat
70% 70 1 3
80% 80 1 3
90% 90 1 3+ (20 reps)
70% 70 5 5
Assistance
Pushups: - 4x25 (last set touch and go)
DB rows: ~30 lbs - 2x25 (2 min rest)
Leg/hip/toe raises: 3x25 (1 min rest)
Notes:
- Focused on practicing leg drive during bench, which I’ve neglected in the past lifts.
- First time my bench didn’t drop on a Friday
- Been averaging around ~170 grams of protein the last three days, which felt good.
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All three of these are related and are good things. Nice work man.
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Did hill sprints today. Did them for 20 mins. Got in 27 reps in that time. Should I do these more than once a week? Is more than 20 minutes okay?
How big of a hill were you sprinting, distance-wise? I wouldn’t really go any more than 20 minutes if I were you.
I like doing them for total distance rather than for a certain amount of time.
I prefer quality rather than quantity. I think 10-20 runs of all out effort is fine.
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I recorded one sprint that I can post later. Should give you a sense of effort and length of hill.
Do you think you gave it everything?
I’m on the lower end of that range, sometimes less, as I’m easing into it and making sure my joints and hamstrings are cool with things, but I agree.
@Digity - At a certain point, you can’t give it much effort. You’ll have tired yourself out on the earlier runs where you really pushed it, and after a certain amount you’ll be barely moving. Once you get there, do one more, haha. Then call it a day.
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What he said, 100%
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I felt like I could keep going after 20 minutes, but I was sweating/tired a lot too. Maybe I’ll do these twice a week for 20 minute sessions.
Is this hill too small? There is a bigger hill I could do but farther away from my house. This one is one street over.
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Sprinting is really hard on the body. Can take some time to recover from.
I don’t know how long or much though so not much help here.
Are you eating enough? Now you have to support both lifting and sprinting.
Sprint looks good, I need to do some of these.
Spend some time learning sprint form when you do these. It’s small things that you’ll get over time once your mindful of it
I worked with a track coach a few years back. There might be a few videos online that go over this. That being said, you’re not competing for 100m records, so take your time and enjoy.
The benefit of hill sprints (my 2c) is that form becomes massively less important. Any old uncoordinated oaf like me can do them and get a good session in with minimal risk.
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Front squat
75% 75 1 5
85% 85 1 3
95% 95 1 1+ (20 reps)
75% 75 5 5
Bench
75% 102.5 1 5
85% 115 1 3
95% 127.5 1 1+ (6 reps)
75% 102.5 5 5
Assistance work:
Dips (body weight): 15,15,10,10
EZ Curls: 55.3 lbs - 25,20,5
Medicine ball/leg raises: 2x50
Notes:
- Bench was bad today. On Friday I did 122.5 x10. Really frustrating to see inconsistency with bench.
- I started the program at 135.6. About three weeks ago I reported I was 134.4 lbs (lost weight during first cycle). This morning I weighed myself and I was 136.6. Last few weigh-ins have been in the 136-137 lbs range. Just mentioning in case people wonder what my current weight situation is.
- Ran out of time. Will do abs workout tonight
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Doesn’t matter brother, the other lifts are doing fine.
I know that bench for many is the key lift to compare to others.
Just keep grinding away and you will be stronger in bench as well.
You could keep the weight for the next cycle, and beat this cycles numbers, and up the FSL set to 5 sets of 6.