Haha I’m definitely not feeling like I can crush worlds right now but I am thinking of moving on to a more powerlifting based routine soon, not sure what that would look like right now though.
1 Like
Wednesday:
Squat
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
Good Morning
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
+Abs, cardio
Thursday:
Close Grip Bench
185x10
185x10
185x10
185x10
185x10
Overhead Press
135x10
135x10
135x10
Close Grip Overhead Press
115x10
115x10
115x10
Close Grip Row
185x10
185x10
185x10
185x10
185x10
Yates Row
135x10
135x10
135x10
Barbell Shrug
115x10
115x10
115x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
just to contrast the high volume for a while you could do the old work up to a heavy double or triple then do some backoff sets for a while and see what that does for you.
1 Like
Yeah I was thinking something like that, I’ll probably focus on top sets once I’ve run this current routine down to sets of x3s or x2s, though. I’d like to keep the amount of work done high enough to keep cutting down, but after that the goal will be to hit some decent numbers for sure
1 Like
Deadlift
235x10
235x10
235x10
235x10
235x10
Squat
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
Good Morning
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
235x10
+Abs, cardio
Saturday:
Overhead Press
135x10
135x10
135x10
135x10
135x10
Close Grip Overhead Press
115x10
115x10
115x10
Close Grip Bench
185x10
185x10
185x10
185x10
185x10
Yates Row
135x10
135x10
135x10
135x10
135x10
Barbell Shrug
115x10
115x10
115x10
Close Grip Row
185x10
185x10
185x10
185x10
185x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Sunday:
30 minutes cardio
Snatch Grip Rack Pulls
365x10
355x10
345x10
335x10
325x10
Squat
245x10
245x10
235x10
235x10
225x10
225x10
215x10
215x10
205x10
205x10
Good Morning
245x10
245x10
235x10
235x10
225x10
225x10
215x10
215x10
205x10
205x10
+Abs, cardio
Close Grip Bench
195x10
195x10
190x10
190x10
190x10
190x10
190x10
190x10
Overhead Press
145x15
145x15
145x15
145x15
Close Grip Row
195x10
195x10
190x10
190x10
190x10
190x10
190x10
190x10
Yates Row
145x15
145x15
145x15
145x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
Good Morning
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
+Abs, cardio
Close Grip Bench
195x10
195x10
195x10
195x10
195x10
Overhead Press
145x10
145x10
145x10
Close Grip Overhead Press
125x10
125x10
125x10
Close Grip Row
195x10
195x10
195x10
195x10
195x10
Yates Row
145x10
145x10
145x10
Barbell Shrug
125x10
125x10
125x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
245x10
245x10
245x10
245x10
245x10
Squat
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
Good Morning
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
245x10
+Abs, cardio
Overhead Press
145x10
145x10
145x10
145x10
145x10
Close Grip Overhead Press
125x10
125x10
125x10
Close Grip Bench
195x10
195x10
195x10
195x10
195x10
Yates Row
145x10
145x10
145x10
145x10
145x10
Barbell Shrug
125x10
125x10
125x10
Close Grip Row
195x10
195x10
195x10
195x10
195x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Snatch Grip Rack Pulls
375x10
365x10
355x10
345x10
335x10
^The first three sets of these moved like garbage so I’m deloading these next week. The rest of the sets went well enough
Squat
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
Good Morning
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
+Abs, cardio
1 Like
Close Grip Bench
205x10
205x10
205x10
205x10
205x10
200x10
200x10
200x10
Overhead Press
155x15
150x15
145x15
140x15
Close Grip Row
205x10
205x10
205x10
205x10
205x10
200x10
200x10
200x10
Yates Row
155x15
150x15
145x15
140x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Yesterday:
Squat
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
Good Morning
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
+Abs, cardio
Today:
Close Grip Bench
205x10
205x10
205x10
205x10
205x10
Overhead Press
155x10
155x10
155x10
Close Grip Overhead Press
135x10
135x10
135x10
Close Grip Row
205x10
205x10
205x10
205x10
205x10
Yates Row
155x10
155x10
155x10
Barbell Shrug
135x10
135x10
135x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like
Deadlift
255x10
255x10
255x10
255x10
255x10
Squat
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
Good Morning
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
255x10
+Abs, cardio
1 Like
WAIT you can good morning what you squat 
That’s impressive as hell
1 Like
Haha I don’t think I can actually good morning my squat, I’ve just been keeping the weights on those two exercises the same since I got injured last. I’m pretty sure ~4 plates would fold me if I tried GMing it lol
Saturday:
Overhead Press
135x10
135x10
135x10
135x10
135x10
Close Grip Overhead Press
115x10
115x10
115x10
Close Grip Bench
185x10
185x10
185x10
185x10
185x10
Yates Row
135x10
135x10
135x10
135x10
135x10
Barbell Shrug
115x10
115x10
115x10
Close Grip Row
185x10
185x10
185x10
185x10
185x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Monday:
Snatch Grip Rack Pulls
315x10
315x10
315x10
315x10
315x10
Squat
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
225x10
225x10
Good Morning
265x10
265x10
255x10
255x10
245x10
245x10
235x10
235x10
225x10
225x10
+Abs, cardio
1 Like
Close Grip Bench
215x10
210x10
205x10
200x10
195x10
190x10
185x10
185x10
Overhead Press
135x15
135x15
135x15
135x15
Close Grip Row
215x10
210x10
205x10
200x10
195x10
190x10
185x10
185x10
Yates Row
135x15
135x15
135x15
135x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
1 Like