Didn’t rest enough between sets of bench, was hoping for at least 6 @ 90kg.
I like the relative simplicity of this program, going to give it some serious consideration. It looks similar to what @simo74 is doing, except he seems to go beserk on the money sets, so I am guessing it is a variation or an entirely different program.
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Lol my program is something different set up by my coach. It’s simple block periodisation with squat and bench 3 days a week and deadlift once. Heavy, light and medium or technique day. 3 week with volume and weight increasing and then a deload on the 4th week. I am not really programmed to do more reps or any amrap but I will do a bit more in the 3rd week if I feel good. I believe the program is kinda based on something from Mike Tuchscherer
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And I’m rounding up the weights for Squat on the non 531 days, and sometimes doing an extra rep or two.
And for some reason I’ve only just noticed it’s Incline press, not Db Incline press on the 4th day. Not that it matters much.
Week 7, day 4
5 mins treadmill foam rolling stretching
Squat
60kg x 10
80kg x 5
100kg x 3
110kg x 3
120kg x 3
Incline press
20kg x 10
40kg x 10
50kg x 10
55kg x 10
60kg x 10
NG pull ups 8
Pull up 4
Chinup 4
Ng pull ups 3
Seated cable row
2x20
Face pulls
1x20
Cable crunches
20
20
Incline db flys
2x20
Incline db curl
1 x 20
Week 7, day 5.
5 mins treadmill foam rolling stretching
Squat
60kg x 10
80kg x 5
100kg x 3
112.5kg x 3
130kg x 3
Press
20kg x 10
30kg x 5
40kg x 5
45kg x 5
52.5kg x 3
57.5kg x 3
Deadlift
100kg x 10
140kg x 5
160kg x 5
180kg x 3
200kg x 5
Face pulls
2x20
Bnp
20kg x 20
20kg x 20
Db Lateral raises
2x8
Bb curl
25kg x 10
30kg x 8
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Got a coaching session tomorrow, want him to check my squat and deadlift form them get some tips on improving my pressing. Next week will be a deload week.
Why, so that you can be better than us at that, too? Save some for the rest of us, dude.
(I don’t really see anything wrong with your presses)
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You’ll always have Dips, pullups and muscle ups! I’m l weak at pressing, and don’t really feel any chest involvement on bench.
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Another strong pull session as always mate.
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Had coaching session this morning, Squat was ok but he suggested I focus on keeping elbows locked in line with my hips more to increase upper back stability. Felt much better and more stable straight away.
Deadlift again OK, he said I should practice with a lower hip position as an accessory movement for now to get more quad involvement going forwards. Also have to keep shoulder back a bit more so the don’t stray in front of the bar.
Bench: he said I’m fighting against long arms, had me tuck elbows a little to have a stronger position for initial drive, then showed me how to use elbow torque at my weak point. Felt really good and seems to involve my chest more.
Chatted briefly about programming, he said if I continue with high frequency squatting and want to see progress I need to be eating in a calorie surplus and aim to be increasing bodyweight not just maintaining.
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Week 8 (deload), day 1
5 mins treadmill foam rolling stretching
Squat
60kg x 10
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 3
132.5kg x 2
Incline bench
20kg x 10
40kg x 10
50kg x 10
60kg x 8
60kg x 8
Tbar row
20kg x 10
40kg x 10
45kg x 10
50kg x 10
Incline db fly
16kg x 10
18kg x 10
18kg x 10
Cable crunches
2 x 20
Face pulls
1 x 20
Ez bar curls
10kg x 20
10kg x 10
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Week 8 (deload) , day 2
5mins treadmill foam rolling stretching
Squat
60kg x 10
80kg x 5
100kg x 5
110kg x 5
120kg x 5
132.5kg x 3
Chinups
7
5
5
Incline Db bench
24kg x 10
26kg x 10
28kg x 10
30kg x 8
32kg x 6
34kg x 3
Lat pull down behind neck
3x20
Rear Delt Db fly
6kg x 20
8kg x 10
8kg x 10
Face pulls
2x20
Bb curl
20kg 2 x 10
Side Lateral Db raises
8kg 2x10
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Week 8 (deload), day 3.
5 mins treadmill foam rolling stretching
Squat
60kg x 10
80kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 2
Press
20kg x 10
30kg x 5
40kg x 5
45kg x 5
50kg x 5
Deadlift
100kg x 10
140kg x 5
180kg x 7
200kg x 2
Rdl
180kg x 5
Face pulls
2x20
Dips
Bw x 20
+20kg x 5
+20kg x 5
Ezbar curl
20kg 2x10
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Bit hungover today. Dl felt really heavy, dips were horrible.
Week 9, day 1.
5 mins treadmill foam rolling stretching
Hack squat
80kg x 20
120kg x 8
160kg x 8
200kg x 8
240kg x 6
Db bench
24kg x 10
28kg x 10
32kg x 10
32kg x 10
32kg x 12
Tbar row
20kg x 12
40kg x 10
45kg x 10
50kg x 10
Incline db fly
16kg x 12
20kg x 8
20kg x 8
Face pulls
2x20
Bb bar curl
20kg x 20
25kg x 10
25kg x 15
Squat racks taken, so did Hack squat and really loaded it. Really felt them in quads, might start to add some Squat variations rather than always doing bb back squats.