Was the car driving itself next to you ? Are you Michael Knight ?
1 Like
I have no idea who Michael Knight is… But my current job (when healthy) of patrol is mostly me parking and hiding from the world until I get sent to a call…so the car isn’t moving.
1 Like
So Just after I wrote that I got an email from my friend saying the program is mostly written. It is a 4 week block with the 5th week being a slight deload (still heavy but less volume). It is going to be three days a week - Mon, Thur and Friday cause that’s the days I have free. Squats and bench will be done 3 times a week, but it will cycle between light/medium/heavy. Reps will vary in line with the weight 4 (heavy), 6 (medium), 8 (light). For squat and bench the Weights will increase across the weeks for the heavy sets from 80% to 90% in 2.5% increments.
Deadlift will be done one day a week, multiple sets of 6 reps with weights increasing each week from 75% to 85% in 2.5% increments.
The rest is accessories work and a bit of fluff (not too much).
Here is how its laid out.
Monday - Heavy Squat, Medium Bench + accessories
Thursday - Light Squat, Heavy Bench + accessories
Friday - Deadlift, Medium Squat, Light Bench + accessories.
It is going to be interesting to see how the body copes with squatting 3 days a week. I am hoping for some good strength increase from the frequency.
3 Likes
You really are young. Knight Rider was an 80’s TV show of legendary status.
1 Like
Dang it! I know of Knight Rider but I’ve never seen an episode.
Your program looks good but I would’ve punished you with RFESS in place of squats on one of the days.
How cool would it be to hit a three plate RFESS? I might have a new goal that won’t wreck my hip!
2 Likes
Dont worry I have 4 sets of these on the heavy squat day as an accessory. Coach is not making this easy !!
1 Like
Well, that’s just mean…
Yer I am starting to he has a sadistic streak !!
1 Like
Bit more detail on the layout
Monday - Heavy Squat, Medium Bench + Bulgarian split squats + dumbell bench + ?
Thursday - Light Squat, Heavy Bench + Paused bent over Row + ?
Friday - Deadlift, Medium Squat, Light Bench + ?
The ? is where I will add something else, most likely Abs (hanging leg raises, roll outs), Pull ups (thinking of SS these with the light bench work), Maybe some OH press and a little arm work.
@MarkKO @littlesleeper any thoughts on the new layout ? Any accessories you would include in those ? spaces ?
2 Likes
More upper and middle back work. You’ve got really good lats but adding mass across your whole rear trunk will only help everything.
I would probably also drop any additional pressing movements because you’re beching thrice weekly anyway. Replace it with single leg and higher rep lower back work.
This has you squatting and benching three times a week so any weaknesses in those lifts will very quickly trip you up. A lot of those can be remedied by getting a bigger and stronger back. Single leg and lower back work will do that for squats as well, and will likely keep your hips and back happy too.
I like how you deadlift once. Your pull will probably feel like shit for a while because of the added fatigue and squatting but after a rest it’ll go up, especially if you hammer your back work.
4 Likes
How many sets and reps you going for on the heavy sets? How are you going to gauge the progress?
It’s all programmed, squat is 5 sets of 4 reps, bench 4 sets of 4 reps and deadlif is 4 sets of 6 reps.
The weight increases each week so squats (just for the heavy day) looks like
Week 1 112.5kg x 4 x 4 sets
Week 2 120kg x 4 x 5 sets
Week 3 122.5kg x 4 x 5 sets
Week 4 125kg x 4 x 5 sets
Week 5 125kg x 3 x 5 sets (slightly lower volume in this week)
Other than dumbell rows or maybe a machine row. Anything else you like for middle upper back ??
1 Like
Our staples are DB rows, barbell rows, lat pulldowns, inverted rows and pull ups. Do one or two of them every day you train. Vary the sets and reps every time.
We seem to favour DB rows and lat pulldowns and don’t do the others quite as often.
2 Likes
Thanks @MarkKO I’ll definitely add some of this in.
1 Like
Thursday 27th June - deload
Deadlift
Bar x 10
65 x 5
105 x 5
125 x 5
105 x 8 x 3 sets
All double overhand, easy and quick (grip still needs work)
Squat
Bar x 10
65 x 7
75 x 7 x 3 sets
All good here but should be, it’s light
Bench
70 x 7 x 3 sets
Rows
70 x 8 x 3 sets
Dumbell bench
25kg x 8 very easy
30kg x 8 still fairly easy
35kg x 8 (hardest bit was walking them from the rack to the bench)
Good deload session tonight. Everything moved freely and no niggles. Added some dumbell bench in at the end just to see where I want the weight to be for when I include these in the next block. Got to the gym whilst my daughter was at karate, this worked really well. Happy.
3 Likes
T bar rows are one of my favs, seated Cable rows work a treat too.
Fk I haven’t done these for years. Pretty sure I was one of these in the gym. Being at the gym is going to give me so many more options for this.
1 Like
Just bang a barbell in a corner and row away my friend 
1 Like
I agree. If you want to do OHP then ask coach if you can do it on Friday instead of benching on back to back days.
My favorite upper back move is reverse cable fly’s. I’m fatigue my back and then reduce the motion to only hit rear delts.
3 Likes