Been doing shorter workouts recently, but this was a long one.
Pullup
4x3 + 6x2 + 1 (25 across 11 sets)
Bench press, 4-count eccentric with pause on chest
4x3 + 1x6 @ 53.5 kg
Landmine press
3x10 @ 17.5 kg
Assisted wide grip pullup
2x11
Dumbbell fly
3x15 @ 10.5 kg db’s
Landmine twist
3x10 @ 8 kg
Preacher curl
3x10 @ 22.5 kg
Ez bar curl
1x5 @ 36 kg
Deadlift top hold (grip work)
15 sec holds @ 56/96/116/116 kg
10 sec hold @ 116 kg
Man, my grip is so weak. Bar just wants to roll out of my hands. Guess I should do these holds more often. Been a while since I did heavy carries regularly too.
Been ages since I’ve posted anything on here. Haven’t stopped training. Recently switched to Ben Johnson’s program for hardgainers and am loving it. Looking forwards to every session while previously I was often dreading them.
Every session is full body, with bench press four times a week and alternating squat and deadlift with two of each per week. The intensity is lower on the last two sessions than the first. But this is only on S/B/D. Isolation exercises are done fairly hard every workout.
As for SBD you typically have a low rep top set for strength focus, followed by 3-4 backoff sets for volume.
My workouts are shorter than before and recovery is good. Injury risk is definitely lower since the compounds rarely go heavier than RPE 8-9.
Especially fond of the bench press with 3-count pause on chest and halting deadlift. Never done them before, but they are already increasing my confidence a lot.