Little late here, but 63 kg press is a good starting point to build at. I hope I can get a similar press, which for me would be a PR 
2 Likes
Alas, it’s 63 pounds, not kilograms. On the upside, that’s per hand, so 63kg as a barbell OHP is actually accurate 
Have you ever tried push presses for a few months? In the past, they’ve helped my OHP max increase very well.
2 Likes
3/29/19, Friday
Squats
15 x 20 (10 regular, 10 overhead)
65 x 10
115 x 5
145 x 3
165 x 2
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
Squats moved very, very well. I’m excited to see where this style of training takes me.
Low incline close grip bench, 1RM test
65 x 15
95 x 8
125 x 3
145 x 1
165 x 1
185 x 1
195 x fail
I’m glad I can do a barbell bench that feels ok on my shoulders. I was surprised to fail to early but, on the other hand, I’ve not done any barbell bench consistently in 2.5 years. Let the gains commence!
Barbell rows
115 x 8
135 x 5
155 x 5
170 x 5
170 x 5
170 x 5
135 x 12
Flat DB press / reverse EZ curl
55 x 18 / 45 x 12
55 x 15 / 45 x 10
55 x 13 / 45 x 12
Wrist curls behind back / rear delts flyes
115 x 10 / 13 x 11
115 x 10 / 13 x 12
115 x 10 / 13 x 14
I’m thoroughly enjoying this low-volume, frequent squat prelude to each workout, and an upper-lower split will give my joints sufficient recovery. I plan to run this for a month, probably deload for a week, then assess and see what’s next.
This week, I intend to walk at least twice. Lifting three times and walking twice is the goal for this week - moderate, consistent progress 
6 Likes
Walking is great imo, I try to get at least 10 half hour walks in a week. I feel it helps with recovery, plus being out in the air is just good for ya.
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Yes to both! Not only do walks help the muscles and joints recover, but fresh air has been proven to positively impact mental and emotional well being.
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3/31/19, Sunday
Squats
15 x 20
65 x 10
115 x 5
145 x 5
165 x 3
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
Deficit deadlifts
185 x 5
215 x 5
245 x 5
275 x 5
Walking lunges
bw x 14
bw x 14
bw x 14
Single-leg calf raises
20 x 12
20 x 12
20 x 12
3 Likes
4/5/19, Friday
Squats
15 x 20
115 x 10
145 x 5
165 x 5
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
Low incline db press / db rows
45 x 15 / 45 x 15
55 x 10 / 55 x 10
63 x 8 / 63 x 9
73 x 8 / 73 x 8
73 x 8 / 73 x 8
73 x 8 / 73 x 8
Lateral raises
15 x 14
15 x 14
15 x 14
DB curls
30 x 11
30 x 11
30 x 11
Walked 1 mile, time not kept.
3 Likes
I missed my middle workout this week, as well as walking. I did more manual labor than usual, including some heavy lifting and carrying, which may have affected my recovery. I noted I was really tired the day after deficit deadlifts, despite going light and doing lower volume. I don’t know if I should skip them for now or only do them when I have a planned day off afterwards.
The single-rep squats are going very well. I’m finding the increased frequency and super-low volume to be eminently recoverable. In fact, I’m going to increase the weight by five pounds for the next two weeks, then possibly deload for a week.
I don’t have a hard and fast routine totally planned yet, other than making sure to squat three times a week, which means I mustn’t overtax myself with other exercises. Unfortunately, my shoulder ached for four days after the close grip bench and pronated grip barbells rows, so back to dumbbells and neutral or supinated grip exercises for the upper body. I’m in this for the long haul, not to destroy my joints.
4 Likes
It’s lawn season here already so I cut back too! Had a terrific right arm pump from weilding the weedeater though!
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They could be very taxing, I’ll keep them.
I would say the manual labour could be the culprit here.
Nice workouts btw, I like the squats every workout.
1 Like
Heck yeah! Working the land in some capacity is the best strength builder, in my opinion. As long as you don’t lose an eye to an ornery peach tree…
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Thanks! I’m really liking the squats too. In fact, in another month, I’m toying with adding five singles of deadlifts after squats.
When I first tried the every other day method, you were interested to see how it goes. For the last week, I’ve been thinking about your lifting goals. I kinda wonder if your deadlift would grow very well from trying something like this after you complete your current peaking phase.
1 Like
I am indeed interested.
I think adding in DL in the mix could be too much, on the other hand why not.
A bit like CT’s russian strength thing.
I’ve been thinking about that DL every other day as well, and seeing you’re doing fine might turn me in to it. What percentage weight are you using.
EDIT: I am btw trying out some BB stuff after this program. So the chasing of the DL goal is held back a little… if I can.
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The guy who made the Daily Dose of Deadlifts program used 75% of his 1RM. The log is easy to find by doing an internet search with the title (daily dose of deadlifts), and the originator answers lots of questions, including queries about training volume and styles. Well worth the read.
Because the five singles at 75% are SO EASY to recover from, I think they’d pair very well with a bodybuilding program. The deadlifts would warm up your whole body and get testosterone flowing to grow muscles.
1 Like
Thanks for posting the Daily Dose progression; I ended up needing it this week.
4/6/19, Saturday
Walked 2.4 miles, 42:28
4/7/19, Sunday
EODS, Day 6
Squats
15 x 20
115 x 10
145 x 5
165 x 5
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1
RDL
110 x 8
130 x 7
145 x 7
160 x 7
175 x 7
Keeping these lighter and lower reps, making sure I feel the stretch and work in my hamstrings and glutes.
Single leg calf raises
23 x 10
23 x 10
23 x 10
23 x 10
Walking lunges
bw x 16
bw x 16
bw x 16
I’m loving these. My knees are feeling great, and I credit the light weight and high reps of this exercise. The pump is incredible, too.
2 Likes
4/9/19, Tuesday
EODS, Day 7 (80% of 1RM for singles)
Squats / BPAs
15 x 20
65 x 5
115 x 5
145 x 5
175 x 3
200 x 1 / 2x red x 20
200 x 1 / 2x red x 20
200 x 1 / 2x red x 20
200 x 1 / 2x red x 20
200 x 1
Squatting 200 today felt like the same effort as 185 on Day 1 a few weeks ago. I’m getting stronger
Standing DB OHP
25 x 10
35 x 8
45 x 7
45 x 7
45 x 7
These we’re slightly less than 75% of 1RM. I’m keeping them light, progressing slowly, and hoping my shoulders do well. So far, so good.
Wide neutral grip rows
80 x 8
120 x 8
130 x 8
100 x 12
100 x 14
I still don’t totally love doing this row variation, but they still make my shoulders feel great. The heavier then lighter loads, which I got from Paul Carter’s Mass Made Simple program, made them more interesting.
Push-ups
25 x 12
25 x 12
25 x 12
bw x 20
DB curls, cross body hammer/twisting
30 x 7/7
30 x 6/6
30 x 6/6
3 Likes
4/10/19, Wednesday
Walk, 2.7 miles, 46:38