Ohp 40kgx5, 42.5x5, 45x5, 47.5x5, 50x5, 52.5x4
Cable Lateral raised behind back
Standing behind the neck press 15kgx8 17.5x8 20x8 never done these before, really nice feeling.
Delt fly machine
Upright row with rope 3x10
Dips bodyweight x10
+5kg x5
+10kg x5
+15kgx5
Bodyweight x10
Really like the weighted Dips.
Back today
Pull ups 8
Pendley row 60kgx10, 65kgx5, 70kgx5, 75kgx5 80kgx5 85kg3x5
Neutral grip pull downs 3x10
High cable row 3x10
Db shrugs 42kg 3x8
Seated cable row
Dips bwx15
+15kg 3x8
Ss with rope cable curls.
Legs today
Deadlift
70kgx10
90x8
110x6
130x4
150x2
170x1
180x1
170x2
150x3
All with no straps, 180 was shudder but got it up.
110 strapped up and did 1.5ās x3x8
Legpress 160x8 200x6 220x2x4
Calfraises 200x8 2402x8
Fuck you 180kg dl going to rep you soon!
Going to change up routine a bit. I feel my back is doing well as Iām training it twice a week, so going to combine chest and shoulders. One session each week could be more shoulder focused or chest focused but iām going to basically be doing a push pull legs.
Had an idea to increase my vertical pushing strength: at the beginning of each push work out I will do Db bench press, 5x5 with same weight across sets. When I get all 5x5 I will increase the angle of the bench a bit and go for 5x5 with the same weight. After a few weeks this will become more shoulder dominant, once Iām vertical and doing a seated Db ohp, I can up the weight and drop the angle.
@ralphiedacat would be interested in your thoughts about this, as you seem to have a pretty good grasp of programming and progression.
Push today
Db bench 2nd pin from bottom 28kg 4x5 then 10
Fly machine 3x10 slow
Behind neck press 20kgx10 25kg 3x8
Rear delt flys 3x10 slow
Incline bb bench 40kg x10 50kg 2x8
Db Lateral raises 10kg 2x8
Dips bwx15 +15kg 2x5 bwx10
Pull
Chins 8,6,5,4 much prefer these to pull ups, no elbow forearm pain.
70kg Pendley row x5 ss with underhand bbrow 50kgx10 did 4 lots of these.
Behind neck pull downs 3x10
Face pulls 3x15
High row 4x10 bringing hand in higher up on torso felt better.
Seated cable row 3x10
Bb curls 7wide, 7 narrow, 7 normal @20kg did twice.
Iād love to help, here are a few questions that will help me guide ya.
Are you in a deficit or a surplus?
Do you want hypertrophy, strength or a combo of both?
How many times a week can you lift?
How much time do you have for each session?
Is there any areas that you would like to focus on or are lagging?
Do you have any injuries that we need to train around?
Just reply to this with answers and weāll see what we can do
āralphie
If i was focusing on strength Iād split my week to emphasize different planes of motion (e.g. vertical push or horizontal push) but if i was focusing on hypertrophy Iād focus on the muscle I was trying to develop (e.g. shoulders or chest). In terms of a progression set up I let the type of exercise dictate how to overload it.
For example, lets say I was focusing on horizontal strength. Your gut tells you need to be lifting heavy things for fairly low reps (1-6). Any movement that allows me to lift the most weight possible on that plane would work just fine soā¦ barbell bench, barbell incline, barbell close grip or even weighed dips are all apropos.
The problem with lifting heavy weights is they have a high CNS cost which probably impacts your recovery more than the weightlifting itself. The solution then is to find a strategy that allows alot of heavy volume with minimal impact to your CNS. For this I recommend single clusters. You work up to a weight that is heavy but not a grinder then hammer out as many singles as you can with a 15 second rest between reps. This will allow you to accumulate plenty of volume and serves as a modality for hypertrophy as well. Of course you could always combine strength and hypertrophy work in the same workout. This is called a conjugate approach. In this approach your first lift is your primary mover followed by a few other exercises for hypertrophy work (I follow your workouts and this is typically what you do anyway :P).
Anyhow if you have other questions feel free to ask.
I want to train 6 days a week, which is why I was doing body part split. If I did horizontal, vertical, legs, Iād be hitting most muscles in my upper body 4x a week as Iād run it twice before one rest day. Would this be too much?
boyce I asked a few other questionsā¦ if you could fill those out it will give me better idea of what your goals are.
1: probably defecit 5 days out of 7
2: hypertrophy
3: 6
4: 45mins
5: no, just get bigger all over
6: shoulders can get sore depending on what Iāve been doing at work. But nothing to work around.
Cheers.
Having a rest day, following a āmicro bulkā last night, back and midsection have been quite sore following Mondays leg workout, so decided to eat freely last night and wait til Tomorrow to train legs.
Ate fish and chip supper, lots of chocolate, strawberries and ice cream, and a protein shake blended with ice cream before bed. Slept really well put on 2 pounds overnight. I regret nothing!
Re question 2: my main goal at the moment is to lose fat, Iām sure I am doing so gradually. Iām considering 3 day a week ppl and still go to gym to do conditioning/abs the other 3 days.
hello mate
weighted dips and behind the neck presses are my favourite pushing movements - Iām weak as p!ss on both but I like them
Dinner of champions
So chasing hypertrophy is going to be a little rough while in a deficit but it is possible if your protein is high enough. Also we have to consider that while in a deficit your recovery is going to be impacted. In your previous workouts you were hitting muscles basically once a week. Honestly I think your push/pull/legs idea will fit your goals pretty well. We can talk about exercise selection in a moment but I think something like this will work well. Let me know and we can talk exercises next.
Push - Horizontal
PULL - Horizontal
Legs - Squat Pattern
PUSH - Vertical
PULL - Vertical
Legs - Hinge Pattern
One thing I forgot to ask ya is do you usually take deloads or know how/when to?
Donāt forget your loaded carries brotha!
Iām loving weighted Dips, they feel great at tge moment, must be best upper body exercise you can do in terms of hitting most muscles.
I think that would be very similar to what Iām doing now, surely push vertical would be basically shoulders, horizontal chest?
I do plenty of that at work!