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
2 Likes
Thursday:
Close Grip Bench
215x10
210x10
205x10
205x10
205x10
Overhead Press
175x10
175x10
175x10
Close Grip Overhead Press
145x10
145x10
145x10
Close Grip Row
215x10
210x10
205x10
205x10
205x10
Yates Row
175x10
175x10
175x10
Barbell Shrug
145x10
145x10
145x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Friday:
Deadlift
305x10
305x10
295x10
285x10
275x10
Squat
225x10
215x10
205x10
205x10
205x10
195x10
185x10
185x10
185x10
185x10
Good Morning
225x10
215x10
205x10
205x10
205x10
195x10
185x10
185x10
185x10
185x10
+Abs, cardio
^This training session felt exceptionally terrible, my legs just didn’t want to work after the second set of deadlifts
1 Like
And yet you grinded out 23 sets afterwards of heavy leg compound movements… 
1 Like
Yeah I’m too stubborn to not hit my volume lol, those sets were far from perfect form-wise.
I’m in dire need of a deload right now so I’m going to take this week and maybe next week lighter. After that I’m planning on changing the focus of my routine from volume/form work to a few heavier, low rep sets followed by some lighter accessories for higher reps because I’ve been running this routine for a very long time. I haven’t finished writing this next routine yet but I’ll post it in here when I know what I’m going to be doing.
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:
30ish minutes cardio
Monday (One of my legs was aggravated so I had to go lighter than I planned):
Snatch Grip Rack Pulls
315x10
315x10
315x10
315x10
315x10
Squat
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
Good Morning
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
225x10
+Abs, cardio
Today:
Close Grip Bench
205x10
200x10
195x10
190x10
185x10
185x10
^Strained my pec on the sixth set so I had to call it here
Overhead Press
115x15
105x15
95x15
95x15
Close Grip Row
205x10
200x10
195x10
190x10
185x10
185x10
Barbell Shrug
115x15
105x15
95x15
95x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
3 Likes
I’d love to see you really push the weight without all the volume and see what you could do
1 Like
Yeah I’m looking forward to it, going heavy is a lot more exciting than grinding through lighter sets for sure. Not sure if I’ll be hitting PRs anytime soon at this bodyweight though but I’ll see what I can do lol
2 Likes
Wednesday:
Squat
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
Good Morning
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
205x10
+Abs, cardio
Yesterday:
Close Grip Bench (went light to keep stress off the pec that I strained)
135x10
135x10
135x10
135x10
135x10
Overhead Press
115x10
115x10
115x10
Close Grip Overhead Press
105x10
105x10
105x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
Yates Row
115x10
115x10
115x10
Barbell Shrug
105x10
105x10
105x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
2 Likes
Deadlift
205x10
205x10
205x10
205x10
205x10
Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
Good Morning
185x10
185x10
135x10
135x10
135x10
135x10
95x10
95x10
95x10
95x10
^Was having trouble finding a way to set up properly for these so I took some sets to feel out my form
+Abs, cardio
2 Likes
Saturday:
Overhead Press
115x10
115x10
115x10
115x10
115x10
Close Grip Overhead Press
105x10
105x10
105x10
Close Grip Bench
135x10
135x10
135x10
135x10
135x10
Yates Row
115x10
115x10
115x10
115x10
115x10
Barbell Shrug
105x10
105x10
105x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Sunday:
~25 minutes cardio
Today:
Snatch Grip Rack Pulls
225x10
225x10
225x10
225x10
225x10
Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
Good Morning
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
+Abs, cardio
Feeling less burnt out lately, still going light this week to keep the injuries I had last week from getting worse
2 Likes
When we gonna see the training style change to heavier? After this deload still?
1 Like
Yeah I’ll be starting the new routine next Monday but I won’t be going truly heavy for a while because I just got sick these past few days and I need more recovery still. I’m thinking something like 2x2s up to 5x5s on the main movement(s) of the day so I can have higher intensities, but I still need to take the time to write it out and determine how many sets I’ll be removing from each week. I’ll have the first draft of it in the log sometime this week.
2 Likes
Close Grip Bench
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Overhead Press
115x15
115x15
115x15
115x15
Close Grip Row
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Yates Row
115x15
115x15
115x15
115x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
2 Likes
Squat
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
Good Morning
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
+Abs, cardio
2 Likes
Thursday:
Close Grip Bench
135x10
135x10
135x10
135x10
135x10
Overhead Press
115x10
115x10
115x10
Close Grip Overhead Press
105x10
105x10
105x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
Yates Row
115x10
115x10
115x10
Barbell Shrug
105x10
105x10
105x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Friday:
Deadlift
185x10
185x10
185x10
185x10
185x10
Squat
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Good Morning
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
I’m still figuring out how to get into the groove with squats, I think the injuries I’ve had in the past year might’ve thrown me off or I just got lazy with setting up but I’m not where I need to be with my form. I’ll feel comfortable after I unrack the weight but my right foot will be more forward than my left or the barbell will be uneven on my back. I’ve been messing around with different grip and foot placements but I need to keep working on it.
2 Likes
Saturday:
Overhead Press
115x10
115x10
115x10
115x10
115x10
Close Grip Overhead Press
105x10
105x10
105x10
Close Grip Bench
135x10
135x10
135x10
135x10
135x10
Yates Row
115x10
115x10
115x10
115x10
115x10
Barbell Shrug
105x10
105x10
105x10
Close Grip Row
135x10
135x10
135x10
135x10
135x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Sunday:
30 minutes cardio
The routine I’m starting this week will look something like this:
Monday: 4x5 Squat, 4x8 Pause Squat, 5x12 Snatch Grip Rack Pulls, 8x12 Good Morning
Tu: 3x5 Bench, 4x8 Close Grip Bench, 3x12 Overhead Press, 3x5 Barbell Row, 4x8 Close Grip Row, 3x12 Yates Row
W: 8x8 Squat, 8x12 Good Morning [Edited]
Th: 3x8 Bench, 3x12 Close Grip Bench, 3x12 Overhead Press, 3x8 Barbell Row, 3x12 Close Grip Row, 3x12 Yates Row
F: 5x5 Deadlift, 8x12 Squat, 8x12 Good Morning
Sa: 6x8 Close Grip Bench, 5x12 Overhead Press, 6x8 Close Grip Row, 5x12 Yates Row
Su: 30+ minutes cardio
I’ve removed 4 working sets from each day (-24 in total) and I’ll have a day for each squat, bench and deadlifts where I start by hitting sets of 5. I’m reintroducing wider grip bench into my training so I’m starting with more close grip work than regular grip but it’ll have priority on the two days I’m training it. Wednesday, Thursday and Saturday will be higher volume / lower intensity days because I find I need to go lighter on those days and I’d like to remove as few sets as possible because I’m intending on continuing to cut while running this. This routine also has more bench movements than overhead movements than the routine I just finished because I’d like to have OHP as an accessory instead of a main movement. I might adjust the reps of the non-5s as I go but this is my current plan.
4 Likes
Squat
225x5
225x5
225x5
225x5
Pause Squat
185x8
185x8
185x8
185x8
Snatch Grip Rack Pulls
225x12
225x12
225x12
225x12
225x12
Good Morning
155x12
155x12
155x12
155x12
155x12
155x12
155x12
155x12
+Abs, cardio
Today was a lot more fun than my previous routine’s Mondays, it felt interesting to start with low reps and end with sets of 12s
4 Likes
Program looks solid and very interesting. How are you planning on increasing weights on the 5 rep days?
You tracking how long you pausing for? High rep pause squats are the stuff of nightmares for me 
1 Like
Did the ‘heavier’ load on squats make a better groove? Seems to help sometimes, when feeling off when light.
1 Like
Yeah I’m hoping that it’ll be a helpful change to how I’m used to training. I’m thinking I’ll probably add 10 pounds a week to each exercise to start off, I might switch to +5s on some exercises if I’m running out of steam on them though.
My pauses are usually pretty short on the squats since I really just try to make sure I’m not using the stretch reflex for each rep so I can work on power out of the hole. I’ve never done them as an assistance movement after regular squats so we’ll see how they end up going lol
The main thing on my mind for the sets of 5 was counting out the reps since I’m so used to doing x10s so I didn’t really find a steady groove for those sets. I did think that my form was better in terms of bar/foot placement than it was during my deload training but that might be because I’m fresher now so I’m not really sure what caused that
1 Like
“Regular” Grip Bench
185x5
185x5
185x5
^ For these sets I had my hands a few inches wider than my usual close grip bench placement. My best close grip PR is higher than my maximum legal grip PR so I’m going to be experimenting with widths for a bit instead of minimizing ROM like I used to
Close Grip Bench
165x8
165x8
165x8
165x8
Overhead Press
135x12
135x12
135x12
Barbell Row
185x5
185x5
185x5
Close Grip Row
165x8
165x8
165x8
165x8
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
2 Likes