So I think I have a plan formulating. Will carry on with current Upper lower programme for a few more weeks, but replace Incline db with bench on upper B day, then I’m pretty much doing the 531 basic lifts, as I plan to superset Lat work between the upper body days when doing 531. I’ll get some coaching again on press and bench to make sure technique is on point.
I’m going to start upping food intake, mainly with more protein, but try to get some food with carbs in pre workout so I’m not training fasted.
Will figure out maxes to get accurate training maxs, then look to start a 531 programme before August. Will run one for 6 weeks whilst in calorie surplus, and evaluate body fat after 6 weeks. If I’m unhappy I know I can drop fat fairly quickly by going bac to what I’m doing now.
Upper A
10mins treadmill
Ohp 32.5kg x12 ss 10 chins
Ohp 32.5x12 ss 8 chins
Ohp 32.5 kg ss 5 chins
10mins treadmill
Dips bw 12 ss fly machine 75kgx12 x2
Dips bwx10 ss fly machine 75kg x 10
10mins treadmill
Biceps curl 17.5kg x20 ss cable crunchesx lots x3
10 mins treadmill
Lower A
10mins treadmill foam rolling streatching
Squat
Barx10
60kgx5
70kgx5
75kgx5
80kgx4
85kgx4
90kg 3x5 no singles today pushed for time
Deadlift
60kgx20
80kg x8
100kgx6
120kgx4
140kgx3
150kgx2
160kgx2
170kgx1
150kgx5 forgot I was ment to do 3x8 lighter weight
Calf raises
100kgx20
140kg x 10
160kg 2x10
Ghr
2x8
10mins treadmill
boyce
Quite a bit of warm up sets here… consider dropping some for more top end effort.
60kg - 100 - 140?
I can’t give specific jumps because its very personal. I know personally I’ll give even my top weight a 1-2 reps before my “all in set”. It kinda lets me know what my working weight is going to feel like.
10 mins treadmill
Bench
Bar x12
40kg x 10
50kg x 5
60kg x5 ss Tbar 20kgx20
70kg x 5 ss Tbar 30kg x10
80kg x 3 ss Tbar 40kg x8
90kg x1 ss Tbar 40kg x6
60kg x 12 ss Tbar 30kg x 12
10 mins treadmill
Bnp
17.5kg x 12 ss 5 pullups
20kg x 10 ss 5 chins
25kg x 10 ss 5 neutral grip chins
30kg x 8 ss 4 pullups
10 mins treadmill
Dips bw x10 ss barbell curl 15kg x 20
Dips bw x12 ss barbell curl 20kg x10
Dips bw x 14 ss barbell curl 20kg x 10
How about that, i guess even hired killers benefit from warm knees
They wouldn’t want their knees clicking whilst sneaking up on a victim.!
Does it have a holster for a throwing knife or something
Squat
Barx10
60kgx8
80kgx5
90kgx5
100kgx4
110kg x2
120kgx1
100kgx5
Ghr
10, 8,6
Rdl
60kgx12
100kg 3x8
Seated calf press
80kg x15
120kg 3x8
Wore knee sleeves for Squat and tried a belt for first time. Can’t belive the difference, having belt to brace into made me feel super tight and confident.
20 mins treadmill
Face pulls
Cable crunches
20mins treadmill.
10 mins treadmill
Press
Bar x10 ss 5 chins
30kg x 8 ss 5 chins
40kg x6 ss 5 chins
45kg x 5 ss 5 chins
50kg x 3 ss 5 chins
55kf x 2 ss 5 chins
10 mins treadmill
Incline db bench ss Db row
16kg 10/10
18kg 10/10
20kg 10/10
22kg 10/10
24kg 10/10
26kg 10/10
10 mins treadmill
Dips bw x12
+10kg x8 /Preacher curl 20kg x8
- 10kg x8 /Preacher curl 20kg x8
+10kg x 8/ Preacher curl 20kg x8
10mins treadmill
Have stopped trying to stay in calorie deficit, basically eating double protein, to what I was before and including much more carbs. Been 5 days now and I’ve only put on a lb of weight. Was expecting much more.
Have you found yourself “on the pot” at higher frequency or intensity?
Not sure what you mean?
Starting Monday on going to do the 3 month bbb challenge Boring But Big 3-Month Challenge
Will get a start photo then stop the daily weighing, go for 400g+ of protein and carbs as much as I feel I need. Excited to try this!
Pot = toilet, this was my experience when eating more protein
Bizarrely less!