Trap bar deads:
45x10
135x2x2
185x2x2
225x2
245x2
275x2
295x5x2
Football bar bench:
45x10
75x5
95x5
115x5
135x5
155x3
170x2
125x5x5
EZ curls:
25x5x10 reverse grip
25x5x10 regular grip
Trap bar row:
95x8
105x6
115x6
125x6
Band row:
Black x4x10
Band pushdown:
Red x4x10
Band GM:
Green x4x10
DEADS. ROWS. NO ELBOW PAIN. Well, minimal elbow pain. Putting the curls in there helps a ton I think. Arm isn’t 100% yet but it’s workable for sure and seems to be on the right track.
This worked out pretty perfectly as 2 giant sets. Eventually I’ll drop the band rows and just do more with the weights, but don’t want to get too far ahead of myself quite yet.
Planned on running some hills today, didn’t happen so just a little bike. Will do those hills Saturday morning to make up for it.
Miiight have spoke too soon with the elbow. It’s feeling a bit more sore today than I’d have hoped. That said, I did do some stuff at work that wasn’t ideal for it this week, and started some PT in addition to the lifting. So I’ll give it another week or two and see what kind of adjustments I need to make.
This was an awesome workout, very pleased with my effort tonight. Giant set again of squat-chin-press-chin. Swapped dips in once I ran out of press. Finished the last 3 sets supersetting dips and facepulls. Plan to add a core exercise to the end here but didn’t know what I wanted to do so I just skipped it.
I’m diggin it. It feels like a much more natural movement to me than back squatting ever did, knees and hips aren’t ever feeling beat up, even after those BBB sessions. Still catching up on how much weight I can use though, probably because I’m able to go deeper than with the straight bar too.
I’ll probably stick with SSB as my main squatting movement for a while longer, maybe cycle some other variations in there if I do a program that calls for them (ahem… Darkhorse… ).
Was supposed to start my lifting week today but shit kind of hit the fan at work and I didn’t feel like getting it in so late, should really start waking up for AM sessions.
Clean and press away:
45x10
65x5
75x3
85x3
95x3
85x5x6
Pullups: (various grips)
20x4
Palloff press:
Black x5x5
Football bar floor press: (middle grips)
95x4x12
Pullaparts:
Red x4x30
Ate some homemade blueberry-rhubarb jam before this. I have a mild allergic reaction to some fruits (blueberries being one) unless they’ve been heated. Figured the jamming process would put me in the clear. Figured wrong. Made the discomfort of this workout that much more haha.
Giant sets throughout, just swapping exercises for others once they reach completion. Flows quite nicely.
Well I would say wider over the shoulders and chest has evolved too and more upper back, quads too.
But most important the tan on the arms are much better
I’m a big fan of it. Was strapped for time but I think something clicked on it yesterday, it felt so much more natural than it has in the weeks preceding. Not quite straight bar but almost.
Was having some thoughts yesterday of changing this program up a little. Basically keeping the same overall structure but instead of 531, working up to a daily max, then back off volume. Then I had this workout which slapped me in the face and told me to keep it steady for at least one more cycle.
Might still go to the daily max thing after the second cycle of this program just for a change up though.
Have you ever thought of moving or staggering the days? Like 5 on DL, 3 on Bench, 1 on Squat, 3 OHP. And having a revolving week progression. Volume is broken up and rotated…
That’s more or less what Darkhorse has you doing if I remember correctly? Yeah definitely, I think that type of planning would click pretty well for me during the winter months when my days are pretty rock steady consistent.
For the plan I may go to, I’ll keep it 3 days a week full body. 2 squat/press days and a bench/deadlift day.
I figure I can make it easy on myself and do like a 351 weekly schedule, or go to daily undulating like you suggested. On my second squat/press days, I’d probably lean towards a bunch of 5 rep sets at a moderate weight just greasing the groove, and for deadlifts continue pulling heavy doubles.
In any event, I’m going to run a template similar to this until like mid-late September or so. My schedule will probably calm down a bit and I want to give CT’s layer system a try then hit the Darkhorse myself. That’s also a lot of future planning, so who the frig knows if that’ll even stick haha.
