I like this cue!
I swear I have some days - a lot of days - where I pass by the gym on the way back home from work and think to myself “I could go in and practie a few reps” but I know that’ll end up being a ramp to a 3RM X)
First though, I’m going to see my comittment through (we are a few that comitted to running a program til year end: A Friendly Challenge - Battling Program ADD)
Haven’t completely thought out how my training will look like thereafter. It’ll be similar but allow me to hone in more keenly on the main lifts, at least for a while.
Maybe, and I’m just tossing things out here because I’m stuck on the thing that I’m working on,
Day 1:
A. Overhead Press 5x4-6, 2-3m rest
B1. Push Press 4x6-8, 60-90s rest
B2. Pull-ups/Chin-ups 4x6-8, 60-90s rest → B1
C. Handstand pushup (just eccentrics for now)
Day 2:
A. Back Squat 5x3-5, 3-4m rest (haha, just writing that out makes me go “hmm, banded walks…?”)
B. Deficit Deadlift 3x6-8, 2-3m rest
C. Pistol Squats 4x10-12 (ss: Abductor Machine 4x10-12)
Day 3:
A. Bench Press 5x4-6, 2-3m rest
B1. Barbell Row 4x6-8, 90s rest
B2. BTN Press 4x10-12, 90s rest → B1
C. Dips 4x10-12, 90-120s rest.
Day 4:
A. Deadlift 5x3-5, 3-4m rest
B. Front Squat 4x6-8, 2-3m rest
C. Walking Lunges 100 reps, no real progression model here…
It doesn’t really have any real rear delt work or ab-work but these are things I can do outside of the gym.