Thanks for the boost about before/after photos. About OHP and presses. I’m doing full body. I understand how the order will pre-exhaust one or the other. Do you think OHP should come before incline press? I thought I could switch the order periodically, like every two weeks. About calf raises, I’m going to scale those back a bit, they eat up a lot of time. Maybe just 10 minutes at the most. I did cut them out entirely last fall as a waste of time and energy. I added them back in figuring I’d regret making up for lost time down the road.
I also do full body, but I have an ‘A’ and ‘B’ day, where the primary movements are squat/bench and deadlift/OHP respectively, plus accessory exercises. I separate my vertical pressing movements from my other planes of press (I do bench and dips on the same day, since they’re both more chest than shoulder exercises). Not to say there’s not legitimate reasons for doing things in the order you’re doing them, I just think if strength is your primary goal, the primary exercises, the ones you put the most emphasis on, should be the big ticket ones, the four I listed, or whatever variation thereof you’re doing. DB incline press is sort of a hybrid movement that hits the shoulders and chest, as well as triceps, so IMO it should come after either OHP or flat bench as an accessory movement.
If the calf exercises make you happy, by all means keep doing them. Personally, doing some sprints once in a while does more for my calves than direct calf work ever did, but YMMV.
April 7th, 2022
This workout I tried to feel out heavier weights to both reset my working set weight and find a good amount for a one day per week “heavy” day. OHP, ROW, and PULL UP seems about right for a heavy day, FLOOR PRESS weight can come up, SQUAT and RDL probably need one more set, SQUAT could probably have one set up at a higher weight. Based on how I felt the day after, I think that would dial in a “heavy” day about right. Dropping working weights to about 90% and dropping a set probably would be right for a regular day. I’m basing this not so much about how I feel doing the workout, but how I feel for recovery. I’m starting to do planks again with my morning stretch routine, because I feel my core strength/bracing has gotten soft.
Warm up sets of 15/40/70/85% of working weight for 12/5/4/2 reps on squat and OHP.
SQUAT 160 lbs 6 reps x 3 sets
SQUAT 110 (70% working weight) 10 reps x 1 set
RDL 4 sets at 120, 120, 140, 160 lbs. 10 reps each set.
OHP 4 set 80, 85, 90, 65 lbs. 6, 6, 6, 11 reps
PULL UP 4 sets 6, 6, 6, 4
FLOOR PRESS 37.5 lbs dumbbells 3 sets, 12, 12, 12 reps
Superset with BARBELL ROW 120 lbs, 3 sets, 8, 8, 8 reps
DUMBBELL PULLOVER 37.5 lbs, 2 sets, 12, 10 reps
BARBELL ROW 100 lbs, 1 set 10 reps.
2 min rest for squat and OHP, 1 min rest for all other sets.
Some form videos to follow up on earlier advice…
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April 9th, 2022.
I went to Blink gym with my 16 year old son. He has a membership to train for football and track, and I asked him to spot me for a 1RM test on squat. Here is what I did for the test…
WARM UP SETS
Olympic bar only 12 reps
85 lbs 5 reps
115 lbs 4 reps
135 lbs 2 reps
TEST SETS
175 lbs 2 reps
185 lbs 2 reps
195 lbs 1 rep (I tried a second rep, but failed)
I’ve heard that 3RM is a better number to use for selecting working weights so my 185 for 2 reps = 190 1RM is probably the realistic number for me to use.
The only other time I tested squat was back in 2019 prior to any training for strength. At that time my actual 1RM was only 145 lbs (107% b.w.) So now after about 7-8 months training I’m up to 190 1RM (126% b.w.) Not a huge increase, but definitely better. Still, according to strengthlevel.com by squat lags behind my OHP in terms of body weight percentage.
After the squat test I did 3 sets of RDL to complete leg work.
After that I followed my son through is workout which that day was his upper body routine. I got to use cable machines which was really nice. He is stronger than I realized in overhead pressing. I couldn’t quite match him on OHP final sets, but it was fun to rise to the challenge. He doesn’t want to workout with me at home, so it was nice to finally have a chance to workout together.
My previous workout was also a sort of test day trying heavier amounts all around. I’m pretty worn out so I’m taking Monday off to get a good long recovery. Then I will start up with some adjustments to my routine based on the testing.
This video from Christian Thibaudeau is my guide. Basically, he says using 80% of 1RM starts you out with maximum muscle fiber recruitment from the first rep. If I work with 80-85% of 1RM, I can use 6-8 rep range. And I need to make sure I use proper warm up set series. I was doing a routine roughly like this back last fall, but without the proper warm up sets. I was warming up, but in retrospect that warm up was too much volume, too much fatigue.
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April 13th 2022
New weights based on actual 1RM test for squat (190 lbs 1RM) and for OHP estimated from 90 lbs for 6 reps (105 1RM.)
WARM UP with Agile 8
2 minutes rest between all sets.
SQUAT 152.5x8reps, 155x7, 160x6
RDL 150x8, 150x8, 150x8
OHP BARBELL 85x8, 87.5x7, 90x5
PULL UPS weighted w/10lbs 5reps, 5, 4
INCLINE DUMBBELL PRESS 40 lbs dumbbells, 40x8, 40x8, 40x8
superset with BARBELL ROW 120x5, 120x6, 120x6
I set loads and reps with a NSCA chart for 80%, 83%, 85% of 1RM. That is the reason for the small 2.5 lbs denominations.
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Between experimenting with bringing up intensity and do the 1RM test I built up a lot of fatigue. Ate a lot and rested up over the weekend. I ran my squat 1RM through the calculations for 5/3/1 and was surprised to find I have been working well past that intensity level. Taking a queue from that 5/3/1 article - take one step back to eventually gain two steps forward - I reduced my reps in this Monday’s workout. “Easy” isn’t really the right description. I can still feel the work, but recovery feels much better. I have no worries about this coming Wednesday. And I should be better able to focus on a sustainable rep/weight progression.
Monday, April 18th, 2022 (80%, 83%, 85% intensity, squat sets 2:00 rest, 1:00 rest all others)
Agile8 warm up.
- SQUAT
warm up 95x5, 135x3
working sets 150x6, 155x5, 160x4 - RDL 150x6, 150x6, 150x6
- INCLINE DUMBBELL PRESS 40 lbs. 7, 7, 7 reps
- superset with BARBELL ROW 120 lbs. 5, 5, 5 reps
- OHP BARBELL
warm up 55x5, 72.5x3
working sets 80x6, 82.5x5, 85x4 - superset with PULL UPS +10 lbs. 4, 4, 4 reps
total time 58:00
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Wed. April 20th, 2022
Agile8 warm up. 10:59 to finish (getting the hang of foam rolling)
- SQUAT
warm up 95x5, 135x3
working sets 150x6, 155x5, 160x4 - RDL 150x6, 150x6, 150x6
- INCLINE DUMBBELL PRESS 40 lbs. 7, 7, 7 reps
- superset with BARBELL ROW 120 lbs. 5, 5, 5 reps
- OHP BARBELL
warm up 55x5, 72.5x3
working sets 80x6, 82.5x5, 85x4 - superset with PULL UPS +10 lbs. 4, 4, 4 reps
total time 59:27
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Fri. April 22nd, 2022
I’m going to do standard deadlift now. It just makes things easier in terms of comparing programs and standards. 2019 was when I did an actual 1RM test of deadlift, before training, it was 165 lbs at 135 lbs body weight. I’ve been doing RDL/SDL for a while so I’ve improved from that. I did some sets to feel out weight for standard deadlift, compared with current squatting, and decided to go with 180 lbs.
Agile 8 warm up 14:12 to complete
SQUAT 150x6, 155x5, 160x4reps
DEADLIFT 180 x 5, 5, 4 reps (I should have just done 6 reps on first set)
2:00 rest for squat, deadlift
INCL. DUMBBELL PRESS 42.5 lbs 6x3 sets
superset with BARBELL ROW 125lbs. 6x3 sets 1:00 rest
OHP 80x6, 82.5x5, 85x4
superset with PULL UPS +10 lbs ladder sets (3,2,1)x3 sets 1:00 rest
1:14 to complete (wasted time figuring out deadlift set up)
I can’t overstate how much better things feel recovery wise, and therefore readiness to work, after dropping the rep count just a bit but keep intensity up at 80%+. Today I had an urge to add reps, but I did not. But my plan is to do one week unchanged, then two weeks of 1 rep progressions per workout, then a de-load week. 28 day cycle. Then reset reps and increase weights. We’ll see how gung-ho I feel about adding reps after two weeks of steady progressions!
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Monday, April 25th, 2022
Agile 8
SQUAT 150x7, 155x5, 160x4
DEADLIFT 180x7, 180x5, 180x4
2:00 rest each set
Left AC joint a little tender from hoisting up dumbbells for incline press. I think I figured out a way to do it, but for now using alternate movements this week til AC join settles down.
Tri-set of SHOULDER FLIES 10 lbs dumbbells 10 reps each three ways x 5 sets
INCLINE CHEST FLIES 15 lbs dumbbells 20 reps x 5 sets
DUMBBELL PULLOVER 35 lbs 10 x 5 sets
BARBELL ROW 125 lbs 7, 5, 4, 4, 4 reps
do all movements in a circuit, then 1:00 rest, 5 circuits.
Total time 1:15
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Wednesday, April 27th, 2022. Increase weight for deadlift, flies, and pullover, 3 not 5 sets for upper body alternate moves, I misjudged those on Monday, rethinking main lift reps pattern of 6/5/4 progressing up to 8/7/6 and will try 1 less for 5/4/3 progressing up to 7/6/5. Just a small tweak so I don’t burn out. Last Monday was too much volume, sleep wasn’t restful, and I was beat the following day.
Agile 8 warm up.
SQUAT 150x6, 155x4(meant to do 5), 160x3
DEADLIFT 185x6, 190x5, 195x3
2:00 rest each lower body set
Tri-set of SHOULDER FLIES 15 lbs x 10 reps, 12.5 lbs. x 10 x 2 sets (10 reps each three ways then 1:00 rest x 3 sets)
DUMBBELL PULLOVER 40 lbs. 10 x 3 sets
Super set with BARBELL ROW 125 lbs 3 sets 6, 5, 3 reps
1:00 rest each superset
Total time 1:09
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Friday, April 29th, 2022.
Agile 8 warmup
SQUAT 150x6, 155x5, 160x4, 2:00 rest per set
DEADLIFT 185x6, 190x5, 195x4, 2:00 rest per set
3 WAY LATERALS 15 lbs x 10 reps, 15-12.5 lbs. drop set x 10 reps, 12.5 x 10, 1:00 rest
DUMBBELL PULLOVER 40 lbs 10 reps x 3 sets
Superset w/ BARBELL ROW 125 lbs 6, 5, 4 reps, 1:00 rest
1:10 total time.
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Monday, May 2nd, 2022.
Agile 8 warmup
SQUAT 150x7, 155x5, 160x4, 2:00 rest
DEADLIFT 185x7, 190x5, 195x4, 2:00 rest
OHP BARBELL 80x7, 82.5x5, 85x4, 1:00 rest
INCLINE PRESS DUMBBELLS 40 lbs. 6 reps x 3 sets
Superset w/ BARBELL ROW 125 lbs 6 reps x 3 sets
(forgot to superset with OHP) PULL UP +10 lbs ladder sets (3,2,1 reps) x 3 sets
1:26 total time.
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Missed Wednesday for my son’s away track meet, he runs 100m, 400m, 4x100m
Thursday, May 5th, 2022. 7/6/4 reps
Agile 8 warmup
SQUAT 150x7, 155x6, 160x4, 2:00 rest per set
DEADLIFT 185x7, 190x6, 195x4, 2:00 rest per set
OHP BARBELL 80x7, 82.5x6, 85x4, 1:00 rest per set
PULL UP +10 lbs, ladder sets (3,2,1) x 3 sets, 1:00 rest per set
Tri-set:
FLOOR PRESS DUMBBELLS 40 lbs. 10, 10, 10 reps
DUMBBELL PULLOVER (one) 40 lbs. 7, 7, 7 reps
ROW BARBELL 125 lbs. 7, 6, 4 reps
1:00 rest per tri-set
Total time 1:19
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Sunday, May 8th, 2022. 7/6/5
This workout ended two weeks of rep progressions. I built up a lot of fatigue and look forward to a deload for next week!
SQUAT 150x7, 155x6, 160x5. 3:00 rest per set.
DEADLIFT 185x7, 190x6, 195x5. 3:00 rest per set.
OHP BARBELL 80x7, 82.5x6, 85x5
Superset with PULL UPS +10 lbs, ladder sets (3,2,1) x 3 sets
1:00 rest after each superset
FLOOR PRESS DUMBBELLS 40 lbs. 10, 10, 10 reps
triset w/ PULLOVER (1) DUMBBELL 40 lbs. 7, 7, 7 reps
triset w/ BARBELL ROW 125 lbs. 7, 6, 5 reps
total time 1:30.
OHP was feeling pretty easy and because this was the last workout before deload week, I decided to take a 15 minute rest then try an OHP 1RM test.
Warm up 70 lbs x 3 reps
100 lbs x 1 rep, 2:00 rest
105 lbs x 1 rep, 2:00 rest
110 lbs x 1 rep, 2:00 rest
115 lbs FAILED
B.w. 150 lbs. 110/150 = 73% of body weight. At strengthlevel.com that seems like a good 1RM. The important thing is I can reset my working weights up 10 lbs for OHP.
Some form videos.
SQUAT
DEADLIFT
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May 11th, WED, 2022 DE-LOAD @ 70%, 1:00 rest each set
SQUAT 110 lbs x 5 reps x 5 sets
DEADLIFT 135 x 5 x 5
OHP BARBELL 65 x 5 x 5
super set w/ PULL UP (no weight) 5 sets, 10, 6, 5, 3, 3 (27) reps
FLOOR PRESS DUMBBELLS 30 lbs x 10 reps x 3 sets
triset PULLOVER 1 DUMBBELL 30 lbs x 10 reps x 3 sets
triset ROW BARBELL 90 lbs x 5 reps x 3 sets
De-load is a relief after two weeks of rep progressions. Rep scheme 5/4/3 (12) progressed up to 7/6/5 (18) is a 50% rep increase over just two weeks. The fatigue from that accumulated and I need the rest.
Total volume (if I had started properly) at 5/4/3 would have been 15,197 lbs.
Total volume at 7/6/5 was 18,512 lbs.
Total volume for de-load (if I do only 70%, 5 reps x 3 sets per exercise) will be 12,750 lbs.
I did de-load of 5 sets with squat, deadlift, and OHP, because I do 2 warm up sets and 3 working sets. This Friday I won’t do that. I’ll skip the warm up sets and just to 3 sets. That will seem to get the overall volumes better balanced.
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Friday, May 13th, 2022, de-load @ 70%
SQUAT 110 lbs x 5 reps x 3 sets
DEADLIFT 135 x 5 x 3
OHP 65 lbs x 5 x 3
superset w/ PULL UP (no weight) 6, 6, 6 reps
FLOOR PRESS DUMBBELLS 40 lbs x 10 x 3
triset w/ PULL OVER DUMBBELL (1) 40 x 7 x 3
triset w/ROW BARBELL 90 lbs x 5 x 3
1:00 rest each set, total time 0:39m.
Monday, May 16th, 2022. Start new cycle of 5/4/3 reps, +5 lbs to squat/deadlift, reset OHP after actual 1RM test.
SQUAT 155 lbs.x5, 160x4, 165x3, 2:00 rest per set
DEADLIFT 190x5, 195x4, 200x3, 2:00 rest per set
0:36m to finish lower body
OHP 90x5, 92.5x4, 95x3
Superset w/ PULL UP (+10 lbs.) ladder sets (3,2,1) x 3 sets, 1:00 rest per superset
FLOOR PRESS DUMBBELLS 42.5 lbs x 10 reps x 3 sets
Triset w/ PULLOVER DUMBBELL (1) 42.5 lbs. x 7 x 3 sets
Triset w/ ROW BARBELL 130x5, 130x4, 130x3, 1:00 rest per triset
Total time: 1:22
Wed. May 18th, 2022. 5/4/3
SQUAT 105 lbs. x5, 120x5, 135x5, 150x4, 165x3
DEADLIFT 140x5, 155x5, 170x5, 185x4, 200x3
2:00 rest per set, lower body time to finish 0:34 min
OHP 65x5, 72.5x5, 80x5, 87.5x4, 95x3
superset / PULL UPS +10 lbs ladder sets (3,2,1) x 3 sets
FLOOR PRESS DUMBBELLS (2) 42.5 lbs. x 10 x 3 sets
triset w/ DUMBBELL (1) PULLOVER 42.5 x 10 x 3
triset w/ ROW BARBELL 110 x 10 x 1; 100 x 10 x 2
1:00 rest upper body per superset
total time 1:21
Sat. May 21st, 2022. 5/4/3, 4 sets.
I’m trying some tweaks to warm up sets, and weight progressions set to set, to bring total volume (total pounds of all weight x sets x reps) down just a bit. For weeks I’ve been waking up everyday feeling pretty stiff. Not really sore, but not feeling fully recovered. However I drop the volume, I’m trying to keep the last two sets around 80% and 85% intensity.
SQUAT 105x5, 125x5, 145x4, 165x3
DEADLIFT 140x5, 160x5, 180x4, 200x3
Lower body 2:00 min rest per set
OHP 65x5, 75x5, 85x4, 95x3
Superset w/ PULL UPS +10 lbs. ladder sets (3,2,1) x 3 sets
FLOOR PRESS DUMBBELLS (2) 42.5 x 10 x 3 sets
tri-set PULLOVER DUMBBELL (1) 42.5 x 10 x 3
tri-set ROW BARBELL 100 lbs x 10 x 3 sets
Upper body no rest between sets, only set up time
Total time 1:02
ROW for 100 x 10 x 3 actually is much more volume than 125 x 5 x 3, so I’ll probably go back to 125 x 5 x 3 to volume down. Also, I want to find a better set up for dumbbell floor press so I can use heavier weight and lower reps.
Workout Tuesday, 24 May 2022, 5/4/3
Squat 95 lb 1x5 120 lb 1x5 145 lb 1x4 170 lb 1x3
Deadlift 135 lb 1x5 160 lb 1x5 185 lb 1x4 210 lb 1x3
Shoulder Press 55 lb 1x5 70 lb 1x5 85 lb 1x4 100 lb 1x3
Pull Ups 3x6
Bench Press 105 lb 1x5 120 lb 1x5 135 lb 1x4 150 lb 1x3
Bent Over Row 125 lb 3x5
Total time 1:08
Total volume 13,145 lbs.
https://strengthlevel.com/107727-mikecurtis1/2022/05/24
Strengthlevel.com lets me track workout history several ways including total volume in pounds (which is really useful when recovery is my big concern) and percentile within their database.
It’s frustrating that even though I thought I’ve been giving due attention to squats, it’s still my lowest percentile: 36%. This day’s workout was the first to include standard bench press, yet that ranked at 55%. The saw horses I set up as squat spotters are working well. I’m not worried about failing with the bar on my back, so I increased working weight to 170 lbs. I think my weight/reps/sets tweaks are working to get volume under control, so I hope to get that squat weight (and deadlift too) higher.