Well, I woke up this morning feeling like crap, worn out and tired; it’s definitely time for a deload. I’ll deload the rest of this week and then I think it’s time for some program changing. I’ve been doing 4 sessions a week with weights and 2-3 sessions of conditioning. I think I’ll put them together so I have 6 short training sessions a week that start with weights and finish with a bit of conditioning on the days that my lifting goes quickly. I’ll follow a split similar to what Matt Kroc does.
Sun: Arms (Barbell Curls, DB Curls, Dips, Band Tri Push Downs) Conditioning
Mon: Shoulders (Strict Press, DB OHP, Plate Raises, Side Raises)
Tue: Deadlift (Deadlift, Block Pulls, Deficit Deadlift) Conditioning
Wed: Off
Thu: Bench Press (Bench Press, Narrow Grip Bench, Incline Bench)
Fri: Squat (Squat, Pause Squat, Front Squat)
Sat: Upper Back (Barbell Row, DB Row, Pull Ups, Barbell Shrug) Conditioning
I’ll follow a modified block with this split (5’s week, 3’s week, 2’s week) and will keep the accessory movements in the 10-20 rep range. I figured since I was in the gym 6 days a week anyway I might as well disperse my training a little better.
I enjoy looking at others logs and seeing their deload weights more than my 1rm. Gives me a litte motivation. On a related note, arms day? Inner bodybuilder is coming out haha.
[quote]Ass Banana wrote:
I enjoy looking at others logs and seeing their deload weights more than my 1rm. Gives me a litte motivation. On a related note, arms day? Inner bodybuilder is coming out haha.[/quote]
Hahaha, as I’ve gotten leaner and leaner I’ve found that my shoulders, back and chest are really big in relation to my arms and it kind of looks funny so I decided to throw in some arm work. It never hurts to have strong arms anyway. Maybe it’ll help me bench more in the long run?
Love your log big man! I’m like everyone else in here, it’s scary to me what your de-load deadlift weights arex You and csulli inspired me to buy an ab wheel today after checking out you guys log.
[quote]jblues85 wrote:
Love your log big man! I’m like everyone else in here, it’s scary to me what your de-load deadlift weights arex You and csulli inspired me to buy an ab wheel today after checking out you guys log.[/quote]
Hahaha, that’s awesome man! And a huge compliment that you’d be willing to do something because you saw it in our logs. That ab wheel has helped me out quite a bit, believe it or not.
Safety Squat Bar Good Mornings
65x5
155x5
245x5
295x5
Pull Up
BWx3
BWx3
BWx3
Trap Bar Shrug
250x15
250x15
250x15
Seated DB Curl
50’sx8
50’sx8
Lat Pulldowns
Whole Stackx15
Whole Stackx15
Whole Stackx15
Rear Delt Flyes on the Peck Deck
1/2 Stackx15
3/4 Stackx15
3/4 Stackx15
I’m visiting my granny this weekend out in the middle of nowhere in Arkansas so I was expecting the local gym to be horrendous but the guy who owned it was actually a powerlifter and a kickboxer so it had specialty bars, plenty of plates, etc… I decided to play around with some of the stuff that I don’t always have access to. Not a bad training session but nothing special.
[quote]Loftearmen wrote:
People didn’t believe that I was going to start doing arms Bahama so I taped it.
[/quote]
I read it as bench first instead of bench dips, I thought it was the broest of bro for a minute.
[quote]Loftearmen wrote:
People didn’t believe that I was going to start doing arms Bahama so I taped it.
[/quote]
I read it as bench first instead of bench dips, I thought it was the broest of bro for a minute. [/quote]
Why the hell would my predictive text add the word “Bahama” into that sentence lol. That’s the last time I log a training session from my cell phone.
I reached the point where I was doing more harm than good so I stopped. It was kind of an off day anyway. My hands are really torn up so I had to break out the straps to protect my skin a bit.
Still looks like you got some good work in, even for an off day. Of course like everyone here, I wish 545 deadlifts for 2x5 was an off day for me as well!! Was it your hands kind of messing with your mind a little or just one of those days you didn’t have the mojo working?