Cheers, last session for a while, thought I’d get some volume in!
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Turned my ankle on the 3rd day after missing some steps whilst walking about in the dark. Swelling has all most gone, but going to wait a few more days before doing any lower body.
Only up 5lbs to 209 after 10 days of constant eating and drinking. I’m a little disappointed in myself.
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Push
5 mins treadmill
Press
20kg x 10
30kg x 10
40kg x 10
50kg x 5
50kg x 5
Db Lateral raises
8kg x 10
8kg x 12
10kg x 9
Incline db press
20kg x 10
22kg x 10
26kg x 8
30kg x 5
30kg x 5
Fly machine
75kg x 10
85kg x 10
85kg x 9
Dips bw
10
8
5
Bnp
20kg x 12
20kg x 12
20kg x 12
Dips
Bw x 10
Bw x 10
Oh db extension
16kg x 10
18kg x 10
Decided on new programme for the new year, will start on the 7th as I want Deadlift day to fall on saturday:
More Squatting
Tuesday:
Squat 5/3/1
DB Bench Press 3x10-15
Tbar row 3x10
Wednesday:
Squat 65%x3, 75%x3, 85%x3
DB Incline Press 3x10-15
Chinups 3x10
Thursday:
Squat 75%x3, 85%x3, 95%x1
Bench Press 5/3/1
Chin/Pullups 3x10
Friday:
Squat 65%x3, 75%x3, 85%x3
Dips 3x10-15
Chinups 3x10
Saturday:
Squat 75%x3, 85%x3, 95%x1
Press 5/3/1
Deadlift 5/3/1
Will throw in some facepulls, culs, abs and calves as and when.
Woa that is a lot of squats. How ma y days a week have you been squatting prior to this ?
Once, sometimes twice. I’ve worked out training maxes an the first 3 weeks weights, on paper at least it looks do’able.
Fancy trying something different, if recovery proves to be an issue, I could drop Thursdays squats.
No criticism, I squat every session but I only train 3 days a week. If you have only been squatting once a week previously then going to 5 is going to feel hard. If the weights are programmed well then you’ll be fine. Just make sure you are getting enough protein and sleep. Good luck with it.
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Simo is right… In my current meso I squat and deadlift every session but I only lift 3 times a week and my intensity/volume is auto regulated. I’ve been doing it for a while now and it seems to work well.
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5mins treadmill
Deadlift
100kg x 20
140kg x 5
160kg x 5
180kg x 5
200kg x 2
Seated cable row
45kg x 20
65kg x 10
75kg x 10
75kg x 10
Face pulls
12.5kg x 10
15kg x 10
15kg x 10
Seared db curl
16kg x 10
18kg x 8
Preacher curl
15kg x 10 wide
15kg x 10 narrow
15kg x 10 normal
Week 1, day 1
5mins treadmill foam rolling stretching
Squat
60kg x 5
70kg x 5
80kg x 3
82.5kg x 5
95kg x 5
107kg x 6
Db bench press
24kg x 10
28kg x 12
30kg x 10
30kg x 10
30kg x 8
Tbar row
20kg x 12
40kg x 10
40kg x 10
40kg x 10
Face pulls
12.5kg x 10
12.5kg x 10
12.5kg x 10
Cable crunches
30
24
5 mins treadmill
First day of more squatting programme.
Really enjoyed it, will see if it’s still enjoyable later in the week.
Week 1, day 2.
5 mins treadmill foam rolling stretching
Squat
60kg x 8
70kg x 5
82.5kg x 3
95kg x 3
107.5kg x 3
Incline Db press
22kg x 16
26kg x 15
28kg x 12
28kg x 10
Wide grip pull ups
6
Chinups
6
NG pull up
5
Standing calf raises
80kg x 12
80kg x 12
Rear Delt fly
40kg x 12
40kg x 12
Plenty of room to improve on the pull ups, enjoyed today, legs were a tiny bit sore from yesterday, but felt fine after warm up. Squats felt really good.
Week 1, day 3
5 mins treadmill foam rolling stretching
Squat
60kg x 5
70kg x 5
80kg x 5
95kg x 3
107.5kg x 3
120kg x 1
Bench
20kg x 10
40kg x 10
50kg x 5
60kg x 5
67.5kg x 5
77.5kg x 7
Wide grip pull ups
7
Chinups
6
NG pull ups
5
Face pulls
3 x 20
Preacher curls
15kg x 20
20kg x 10
Week 1, day 4
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
82.5kg x 3
95kg x 3
107.5kg x 3
Dips
Bw x 10
+20kg x 10
+20kg x 10
+20kg x 9
pullups
5
Chinups
7
NG pull ups
5
Seated cable row
65kg x 10
75kg x 10
Squats flew up today, felt really good. Hating the pullups/Chinups.
Week 1, day 5
5 mins treadmill foam rolling stretching
Squat
60kg x 10
70kg x 5
80kg x 5
95kg x 3
107.5kg x 3
120kg x 1
Press
20kg x 10
30kg x 5
37.5kg x 5
45kg x 5
50kg x 6
Deadlift
100kg x 10
120kg x 5
130kg x 5
150kg x 5
170kg x 7
Db Lateral raises
8kg x 10
12kg x 10
12kg x 8
Ez bar curl
20kg x 20
30kg x 8 (bit of cheat up, slowly Lowered)