Week 1, Day 4
SQUAT
345 x 3
345 x 3
345 x 3
345 x 3
TRAP BAR DL (off 4" block)
405 x 6
405 x 6
405 x 6
T-BAR ROWS
110 x 10
110 x 10
110 x 12
HACK SQUATS (facing out)
4 sets x 10 reps (I don’t use a lot of weight, just trying to focus on pushing with the thighs only)
Been on a big Chevelle kick lately to fuel the workouts.
Week 1, Day 5
BENCH
275 x 2
275 x 2
255 x 3
225 x 5
205 x 5
185 x 6
135 x 10
DB ROW
115 x 10
115 x 8
115 x 8
DIPS
50 x 12
50 x 9
50 x 10
KNEE RAISES
x16
x16
x16
Week 2, Day 1
SQUAT
295 x 15
HACK SQUAT (deep, with a pause)
5 sets x 5 reps
RDL
230 x 8
230 x 8
AB WHEEL
3 sets x 15-20 reps
Week 2, Day 2
BENCH
260 x 3
245 x 3
235 x 3
WEIGHTED DIPS
90 x 5
90 x 5
90 x 4
WEIGHTED PULL-UPS
35 x 6
35 x 6
FACE PULL
200 x 8
200 x 8
140 x 12
Everything felt hard and slow today. Just one of those days. Got a weird pain deep in my back around my scapula and rhomboid area doing pull-ups. Cut my pull-ups a set short since I have no idea what that was about.
Dude, your strength has blown up. How are you setting up your current programming? Looks like some days it’s percentage based straight sets and others you’re working up to something heavy then backing off. Whatever it is, you’re crushing it in here.
Week 2, Day 3
PUSH PRESS
175 x 2
165 x 4
155 x 5
135 x 6
SNATCH HI-PULL
190 x 3
185 x 3
135 x 12
LANDMINE PRESS
50 x 12
50 x 10
50 x 10
50 x 10
AB CRUNCH
155 x 12
155 x 12
155 x 12
…and a quick bro session for the arms. Doing push presses and the landmine presses to try and spark some growth in overhead pressing-- I REALLY suck at pressing things over my head. So I am hoping adding this day in will help bring this weak point up eventually.
[quote]WhiteFlash wrote:
Dude, your strength has blown up. How are you setting up your current programming? Looks like some days it’s percentage based straight sets and others you’re working up to something heavy then backing off. Whatever it is, you’re crushing it in here.[/quote]
Dude, THANK YOU! I’ve managed to make some lifestyle changes that have really helped. I quit my job at the fire department back in December, so I am sleeping 8 hours every night, my stress level has plummeted, and I increased my carb intake to probably around 600g per day for awhile (I don’t count my calories or macros, I just add meals).
My training has recently looked like this:
Day 1
-SQUAT- work up to one all out set. Goal is 315x20 soon.
-Assistance Work
Day 2
-BENCH- either 3x8, 3x5, or 3x3 using percentages.
-Then heavy dips and back work.
Day 3
-PUSH PRESS- I go by feel working up to a “heavy” set and work back down.
-Shoulder assistance and some arm work for my little sticks. lol
Day 4
-SQUAT- percentage based, going up 10% every week.
-TRAP BAR DL- straight sets, been doing 3x6. Cycling the block height each wk.
-FARMER CARRIES- These really just give me that worked out in the yard with my dad feeling when I’m done.
Day 5
-BENCH- pyramids and I go by how I feel. Trying to work up to a heavy set and trying to beat what I did the week before either by reps, weight, or number of sets at a given weight.
-Assistance back work and dips for reps.
I also switched to high bar squats back in November and I really dig them. I can’t squat as much, but they feel more athletic to me and I can get deeper much easier. I’m thinking my low-bar squat should theoretically be around 450 right now… but I haven’t tested it. Thanks for checking in with me brother.
How has your training been? How is the body doing?
Week 2, Day 4
SQUAT
355 x 3
355 x 3
355 x 3
355 x 3
TRAP BAR DL
425 x 4
425 x 5
425 x 6
LEG PRESS
3 sets x 30-50
FARMER CARRIES
3 carries @ 315
[quote]Evolv wrote:
[quote]WhiteFlash wrote:
Dude, your strength has blown up. How are you setting up your current programming? Looks like some days it’s percentage based straight sets and others you’re working up to something heavy then backing off. Whatever it is, you’re crushing it in here.[/quote]
Dude, THANK YOU! I’ve managed to make some lifestyle changes that have really helped. I quit my job at the fire department back in December, so I am sleeping 8 hours every night, my stress level has plummeted, and I increased my carb intake to probably around 600g per day for awhile (I don’t count my calories or macros, I just add meals).
My training has recently looked like this:
Day 1
-SQUAT- work up to one all out set. Goal is 315x20 soon.
-Assistance Work
Day 2
-BENCH- either 3x8, 3x5, or 3x3 using percentages.
-Then heavy dips and back work.
Day 3
-PUSH PRESS- I go by feel working up to a “heavy” set and work back down.
-Shoulder assistance and some arm work for my little sticks. lol
Day 4
-SQUAT- percentage based, going up 10% every week.
-TRAP BAR DL- straight sets, been doing 3x6. Cycling the block height each wk.
-FARMER CARRIES- These really just give me that worked out in the yard with my dad feeling when I’m done.
Day 5
-BENCH- pyramids and I go by how I feel. Trying to work up to a heavy set and trying to beat what I did the week before either by reps, weight, or number of sets at a given weight.
-Assistance back work and dips for reps.
I also switched to high bar squats back in November and I really dig them. I can’t squat as much, but they feel more athletic to me and I can get deeper much easier. I’m thinking my low-bar squat should theoretically be around 450 right now… but I haven’t tested it. Thanks for checking in with me brother.
How has your training been? How is the body doing?[/quote]
Might have to steal some ideas from ya bud, this looks awesome. How do you rotate your percentages? A 450 squat at 180-190 is massive. My training was going great but I got the flu (or something) around Christmas that completely wiped me out. Missed 3-ish weeks in the gym and just haven’t been able to get back in the groove. Gonna have to force it I guess. Keep Kickin’ ass broham.
[quote]WhiteFlash wrote:
Might have to steal some ideas from ya bud, this looks awesome. How do you rotate your percentages? A 450 squat at 180-190 is massive. My training was going great but I got the flu (or something) around Christmas that completely wiped me out. Missed 3-ish weeks in the gym and just haven’t been able to get back in the groove. Gonna have to force it I guess. Keep Kickin’ ass broham.[/quote]
Oh man, I’ve been lucky this year I haven’t gotten anything real serious (so far, its only Feb). Just a cold, but could still train through it. To put you out for 3 weeks, it must have been the real deal. That’s serious, glad you are feeling better bud. I get angry anymore whenever I get sick lol. I hope you can find your groove. Here are some percentages that may help inspire you…
…really simple, what I’ve done recently.
For SQUATS:
Day 1 Squat, One all out set to failure
Wk 1 70%
Wk 2 72.5%
Wk 3 75%
Wk 4 77.5%
Wk 5 80%
Wk 6 82.5%
Wk 7 85%
Wk 8 Rest
Day 2 Squat, (reads set x reps)
Wk 1 85%, 4x3
Wk 2 87.5%, 4x3
Wk 3 90%, 4x2
Wk 4 92.5%, 4x2
Wk 5 95%, 3x2
Wk 6 97.5%, 3x1
Wk 7 100%, 2x1
Wk 8 105%, 1x1 or continue 110%
For BENCH I am just using a range that I know I can hit on the first day for 3x3, 3x5 or whatever. The second day, like I said, is just a pyramid or whatever by feel. Just trying to improve at least every 3 weeks, ideally every week.
Something that works really well I think is work up to say a 10 rep max for the first set, then go down 5% and hit 10 reps, and then another 5% and hit 10 again. Cycle that for 10, 8, 6, 5 or whatever reps over the weeks. So max set, -5%, -10%. Easy. Works well on squat and bench I think.
Don’t force it man, do what feels normal to you. Whether that is lifting or something else. I go through phases where I don’t want to lift, or my heart isn’t in it. I just go in and do the basics (squat, bench, DL, or whatever) to maintain. At some point I get stoked and want to go hard again and I can pick up where I left off. I think it is normal for most people-- happens to me for sure. I didn’t really lift for about month back in October… I went fishing and a road trip and was gone the whole month basically. It was a nice break from the iron and by the end I was itching to get back. So much so, I put on weight and got stronger. So, it did me well.
Week 2, Day 5
BENCH
280 x 1
275 x 1
225 x 10
135 x 10
DB ROW
115 x 10
115 x 10
115 x 10
DIPS
50 x 12
50 x 10
50 x 5 (just didn’t have anymore I guess)
LEG RAISES
3 sets x 12 reps
Bench felt off today, so I didn’t push it with the heavier weights and just took the 25’s off. 225 x 10 is a PR for me, never done that, so I accomplished something there.
Week 3, Day 1
SQUAT
315 x 12
315 x 8
RDL
230 x 8
230 x 8
AB WHEEL
3 sets x 20 reps
[quote]Evolv wrote:
[quote]WhiteFlash wrote:
Might have to steal some ideas from ya bud, this looks awesome. How do you rotate your percentages? A 450 squat at 180-190 is massive. My training was going great but I got the flu (or something) around Christmas that completely wiped me out. Missed 3-ish weeks in the gym and just haven’t been able to get back in the groove. Gonna have to force it I guess. Keep Kickin’ ass broham.[/quote]
Oh man, I’ve been lucky this year I haven’t gotten anything real serious (so far, its only Feb). Just a cold, but could still train through it. To put you out for 3 weeks, it must have been the real deal. That’s serious, glad you are feeling better bud. I get angry anymore whenever I get sick lol. I hope you can find your groove. Here are some percentages that may help inspire you…
…really simple, what I’ve done recently.
For SQUATS:
Day 1 Squat, One all out set to failure
Wk 1 70%
Wk 2 72.5%
Wk 3 75%
Wk 4 77.5%
Wk 5 80%
Wk 6 82.5%
Wk 7 85%
Wk 8 Rest
Day 2 Squat, (reads set x reps)
Wk 1 85%, 4x3
Wk 2 87.5%, 4x3
Wk 3 90%, 4x2
Wk 4 92.5%, 4x2
Wk 5 95%, 3x2
Wk 6 97.5%, 3x1
Wk 7 100%, 2x1
Wk 8 105%, 1x1 or continue 110%
For BENCH I am just using a range that I know I can hit on the first day for 3x3, 3x5 or whatever. The second day, like I said, is just a pyramid or whatever by feel. Just trying to improve at least every 3 weeks, ideally every week.
Something that works really well I think is work up to say a 10 rep max for the first set, then go down 5% and hit 10 reps, and then another 5% and hit 10 again. Cycle that for 10, 8, 6, 5 or whatever reps over the weeks. So max set, -5%, -10%. Easy. Works well on squat and bench I think.
Don’t force it man, do what feels normal to you. Whether that is lifting or something else. I go through phases where I don’t want to lift, or my heart isn’t in it. I just go in and do the basics (squat, bench, DL, or whatever) to maintain. At some point I get stoked and want to go hard again and I can pick up where I left off. I think it is normal for most people-- happens to me for sure. I didn’t really lift for about month back in October… I went fishing and a road trip and was gone the whole month basically. It was a nice break from the iron and by the end I was itching to get back. So much so, I put on weight and got stronger. So, it did me well.[/quote]
Thanks for this. Definitely gonna add a few of your ideas into my programming. And, yeah, I hear you on the breaks. Every now and again it’s probably good for the body to take a week or two off and recuperate. Keep killin’ it homie.
You bet Flash!
Week 3, Day 2
BENCH
245 x 5
230 x 5
215 x 5
DIPS
80 x 6
80 x 6
80 x 6
WEIGHTED PULL-UPS
35 x 6
35 x 6
0 x 12 (super strict)
FACEPULL
3 sets x 12 reps
Week 3, Day 3
PUSH PRESS
165 x 4
155 x 6
135 x 8
SNATCH HI PULL
195 x 3
205 x 3
155 x 5
135 x 8
LANDMINE PRESSES
50 x 12
50 x 10
40 x 10
40 x 8
AB CRUNCH
3 sets x 15 reps
…and a small bro session for the arms.
Week 3, Day 4
SQUAT
365 x 2
365 x 2
365 x 2
365 x 2
TRAP BAR DL
425 x 6
425 x 6
425 x 6
LEG PRESS
3 sets x 30-80 reps
T-BAR ROW
3 sets x 14 reps
Good day. Still rocking the high bar squats. Interested to see how my low bar is strength wise. It has been about 5 months of nothing but high barrin’.
Conditioning
HILL SPRINTS
6 x ~80 meters
Week 3, Day 5
BENCH
225 x 3
245 x 3
265 x 2
250 x 3
230 x 4
210 x 5
185 x 10
135 x 12
BB ROW
205 x 8
195 x 8
185 x 8
135 x 15
DIPS
50 x 15
50 x 12
50 x 5
LEG RAISES
3 sets x 12
BAND PULL-APARTS
3 sets x 50 reps
Week 4, Day 1
SQUATS
315 x 12
315 x 8
RDL
230 x 8
230 x 8
HACK SQUAT
3 sets x 5 reps
AB WHEEL
x50
Felt very sluggish today. I lowered my calorie intake only two days ago, not sure if it was that or just an off day.
CONDITIONING
HILL SPRINTS
6 x 80m
Week 4, Day 2
BENCH
245 x 5
230 x 5
215 x 5
DIPS
80 x 6
80 x 6
80 x 5
35 x a lot
CHIN-UPS
x15
x12
x10
T-BAR HIGH ROW
4 sets x 12-20
Week 4, Day 3
PUSH PRESS
165 x 2
155 x 6
145 x 6
135 x 8
SNATCH HI-PULL
195 x 3
205 x 3
185 x 3
…and 30 shrugs with 225.
LANDMINE PRESS
4 sets x 10 reps
AB CRUNCH MACHINE
3 sets x 15 reps
PLATE RAISE
3 sets x 10 reps
…and a quick bro sesh for the armsies.