I’m going to be attempting to keep a log here to keep myself honest and accept as much helpful feedback as possible. I’m one of those guys who has pretty poor programming but I do get results. I’ve been doing some reading on Thibadeau’s neuro typing and believe I am definitely type 1. Everything about it matches me. I don’t know the difference between 1A/B.
Anyhow, I’ve recently been on a maximum squat every day kick. I don’t actually “max” but I go to 90+%. I have a meet coming up on the 17th so I will probably stop the heavy squatting here in about a week but for now I’ve been crushing PRs every other day so I’m sticking with it. My bench is my weakest lift but I’m giving that some solid attention as well. Otherwise I’m lifting for clean gains, eating between maintenance and slight surplus every day, and have my nutrtition pretty well dialed in.
I’m 31 years old. 5’9, 190 sitting at about 11-12% BF.
Today’s work out was:
(Light stretching/box jumps)
Backsquat:
135x8 x2
225x8
315x6
365x3
405x1
415x1 x3
315x5
225x5 focused eccentrics
Split squats, very slow:
135x10 each leg
155x10 each
185x10 each
Overhead Press:
95x10
115x10
135x10 x2
155x8 x2
Front Raises:
25x12 w. 15x12 superset x3
Lateral Raises:
25x12 w. 15x12 superset x3
Rear Lateral Raises:
25x12 w. 15x12 superset x3
Dumbbell shrugs:
75x10 w. 3 second pause x5
Front/Lateral Raise Burnout w. 10lb Dumbbells
Feel free to criticize my programming or rep schemes. I’ll keep posting my daily workouts and maybe hone my approach and improve my results. The long term goal is 205lbs at 9% BF but I’m not in a hurry. I also want to pull 600 (PR 545), squat 500 (PR 445) and get my puny bench over 315.