Got in fridays session early. Ill do wednesday a day later. Big snowstorm in west michigan so after work i grabbed a 6 pk of Buds n just plowed snow for like 2 hours. Slept in cus no school for kids.
XDAY - just a light intro get back into it. This 3 week run is kinda like that. Doing 2 meals a day for 2nd week now, prepping to do some fasting and a cut.
ABWHEELS - paused
X3 standing
X6 off 2 mats
X12 off 1 mat
No 2nd barbell day this week. Work was 13 hour nights and i slept what i could. Maybe the 2nd workout I’ve missed in 3 years ish… deload week anyways. What better time. Time to start a new run
Going forward with some fasting, may test a few diff methods n see what works with my schedule. Last weeks trial run was a success.
I am also going on a 5x5, based off faleev 80/20. A russian minimalist program. That will start next week. This week ill test my current maxes in a fasted state and that will be my starting point .
Re introducing competition bench and tng squat. Both dead bench n paused squat will still be utilized on the light days . I am getting a squat rack and will finally have safeties for squatting, by spring time. Then id like to press for some numbers on comp. Bench n squat.
These 1st few weeks on 5x5 will build the base in prep for that while cutting down to a more ideal b.w.
SSB SQUAT
paused warmups
B.wx6
55x6
145x6
195x3
215x1
Work-belt tng
235x1
255x1
275x1
285x1 slow. This is where it gets hard to test w.o a squat rack. … part. With a ssb bar that pulls harder with more weight…
255x3
235x3
SSB PAUSED SQUAT - no belt
B.wx5
55x5
145x5
165x3
195x1
210x1
225x1 goal
205x3
165x6
INVERTED ROW -pause at top
x28. 12/4/4/4/4. 6 breathes
Losing strength from fasting is setting in. These tops sets were way heavy for what they were.
Thats why my plan to go lower intensity but higher volume while i fast is a must.
The cluster set for rows, i seen on Mark bells channel. Do one all out good form set, then after that 6 breathes, then try to get a 1/4 of that, 4 times for a total of 5 sets with 6 breathes between each.
1st 3 weeks basically set the base and in the 4th week well start approaching actuall working weights.
MONDAY
1.Comp bench
Heavy
2 ssb squat light 80% of Wednesday
3. Pullups 5 working sets
Wedbesday
1.Deadbench light - 80% of Monday
2.Ssb heavy
3. Inverted rows
Friday
Barbell shrugs 5x10/5x8/5x5/1x5
Standing abwheels 5x5
Reverse curls 5x5 heavy
Very minimalistic. Hits faleevs 3 day version.
I will fasting and went quite light to begin. Seems ridiculous, but fasting is real. Being so light i could pry get some extra volume or finishers in the 1st 3 weeks…
Well due to some personal things, accompanied by living in a winter state and planned snow shoveling, i moved the days around a bit. Still hitting everything planned.
XDAY or what other people would call bodybuilding or work on weaknesses day.
Still minimalistic.
STANDING ABWHEELS - paused
X5
X5
X5
Add a set every week to 5x5 plus
BARBELL SHRUGGS - 1 ct pause at top
5x10
225x10
225x10
225x10
225x10 went to straps here
225x10. 3ct hard hold
135x20 tng snatchgrip
REVERSE BARBELL CURL -paused
95x5
95x5
95x5
Add set each week til 5x5 plus. 95 was a bit ambitious after all the shrugs. I will continue with 85 next week…
Thats it. Def. Going for the power look.
Bigg neck n traps
Big wrists n fore arms
Big upper abs
I already maintain 17.5 upper arms. 18 if I train them . 28 upper legs. 38 waist jeans. Not big on the numbers, just being honest. On a cut … i want to b.w to 225 , re evaluate
