So today will be an ‘off day’ most weeks, but wanted to at least on of each workout of the new split in. But having Benched 2 days ago, and sore hammies and glutes from yesterday, definitely wasn’t 100%, so went lighter as to not snap my shit up.
Flat BB: Trying to learn how to kind of use RPE, but I’m bad at it lol
145x7
160x5
175x3
150x7
165x5
180x3
135x15
DB Incline: Bench takes more out of me then OHP’ing I suppose, had to lighten the weight on these
60’sx4x6
Seated DB OHP: lol haven’t done these in forever, and it showed lol
35’sx3x10
Cuban Press:
20’sx3x10
DB Extension:
50’sx3x15
Pec Flies:
3x12
Good solid workout. I just need to learn how to kind of ramp up and get everything firing sooner. Have no work capacity for the big movements anymore though.
So today will be an ‘off day’ most weeks, but wanted to at least on of each workout of the new split in. But having Benched 2 days ago, and sore hammies and glutes from yesterday, definitely wasn’t 100%, so went lighter as to not snap my shit up.
Flat BB: Trying to learn how to kind of use RPE, but I’m bad at it lol
145x7
160x5
175x3
150x7
165x5
180x3
135x15
DB Incline: Bench takes more out of me then OHP’ing I suppose, had to lighten the weight on these
60’sx4x6
Seated DB OHP: lol haven’t done these in forever, and it showed lol
35’sx3x10
Cuban Press:
20’sx3x10
DB Extension:
50’sx3x15
Pec Flies:
3x12
Good solid workout. I just need to learn how to kind of ramp up and get everything firing sooner. Have no work capacity for the big movements anymore though.
First day of new plan. This was tough, all rest was between 1-2 minutes.
Back Squats: Was suppose to hit 7/5/3/7/5/3, but just went too heavy
[/quote]
Very interesting, I don’t think I’ve ever heard of this template. Does your new coach have you doing this rep scheme on other “big” lifts occasionally also?
First day of new plan. This was tough, all rest was between 1-2 minutes.
Back Squats: Was suppose to hit 7/5/3/7/5/3, but just went too heavy
[/quote]
Very interesting, I don’t think I’ve ever heard of this template. Does your new coach have you doing this rep scheme on other “big” lifts occasionally also?[/quote]
Yeah, similar scheme on the other big lifts. I kind of fucked it up so far, but the concept is to basically ramp up once, and then drop back down and ramp up again, this time with heavier weight. Kind of similar to how CT does things to get your fast-twitch fibers going and such. But it takes a certain level of auto-regulation and kind of understanding of RPE, things that are both not things I’m experienced. So may take some time for me to nail down.
Had to workout extra early today. Woke-up, slammed some Keifer Coffee, did dynamic warm-up, lifted. As a result, numbers were a tad lower, but no biggie.
Back Squats: These were all easy, though I think I do ‘better’ with bigger weight jumps. Like jumping up in 30 lbs increments as opposed to 20 lbs. Because I need ‘early’ sets to move ‘fast’ to get my groove really. Will do next week
225x7
245x5
265x3
235x7
255x5
275x3
SLDL’s: Realized I’ve been taking a much wider grip then need be on all DL variations.
185x2x8
205x2x6
Goblet Squats:
75x3x10
Skater Squats: Trying to really get in the groove with these again. this use to be the only Squat variation I could do wayyyy back when I started training. I could also jump high when I was good at them, so want that back
40x3x10 LR
Abs + Calves
Did some BBall drills afterwards as HIIT with a friend. Was fun.
Flat Bench: Adjusted grip a bit, and used bigger weight jumps, felt good
145x7
165x5
185x3
155x7
175x5
195x2
145x13
Low-Incline Press: Wider grip to hit chest
135x2x8
145x2x6
Seated DB Press:
45’sx2x9
50’sx8
Cuban Press:
20’sx3x10
DB Extension:
50x3x15
Cable Fly:
3x15
Good workout, benching was better then before. Kind of have my thumbs ‘riding’ the bar? Idk, inbetween regular and suicide grip. Just allowed me feel more stable. See how it goes.
Yeah that’s my delt vein. I usually have veins in my delts is I’m not disgustingly fat.
Also, that back picture is HORRIBLE to showcase it, but my lats are actually a TON better then they were 6 months ago. Will have to post a picture showcasing it now that I can flex them a bit easier now.
