Alrighty then, here we go. Cycle 1 Week 1 Day 1 - Squat Day
Figured I was in okay squat shape going into this, even with the new stance and grip. 100 is the target for the PR set, so I want 10 or so. The warmup sets didn’t feel particularly strong, but that’s how it goes sometimes. Decided to go by the book and do the BBB sets as well, if for no other reason then to get the program off on the right track and better assess where I am. Chose to do Inclines for the bench assistance sets, because I figure sometimes I need to attack my weaknesses.
Barbell Squat
45 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps
75 kg x 5 reps
85 kg x 5 reps
100 kg x 14 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
65 kg x 10 reps
Barbell Incline Bench Press
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Muscle-Up
1 reps
3 reps
3 reps
So 14 reps on the top set. That seems a good start, and better than the start I made a year ago I am pretty certain, will have to check the start of the log. The incline sets were pretty light, but that was intentional because I have to ease my way into these stupid things. Incline Bench is the Front Squat of Burpees.
Good day, and pretty quick. I alternate everything after the PR set, so it goes much faster than I am used to. Almost cardio.
Well, and I mostly just pre-complaining, because none of this was tough. But even then the stretch/strain on my back and delts is apparent. If nothing else, it is a good stretch and maybe I need that.
Also, paused front squats? Why don’t you just drop your pants and invite people to uppercut your nutsack?
Y’all are crazy, incline Bench is the best chest builder, way better than flat bench, and incline benching 2 plates looks way cooler than 2 plates on flat or decline.
We’re all built differently, which of course everyone here already knows. I seem to be suited perfectly for decline, kinda suck and flat, and just plain hate incline. I think I may have even 2 plated an incline before, and I didn’t feel cool. Well, okay, maybe a little.
The stretch is great, but I don’t know if my joints will hold up. Will play around with it as an accessory, but decline is still my main lift.
I’m getting curious about your arm paths for the different exercises. For bench, my elbows come in closer to my body on the eccentric and then flare back out when I press. On incline, I tend to keep my elbows away from my body for the whole rep. No reason to move my elbows around because my joints seem to be fine with the plane of movement. I even keep my elbows wide on DB incline.
Low incline - some adjustable dumbbell benches have a setting between flat and regular incline. Speaking of adjustable dumbbell benches, dumbbells instead of a barbell on the low incline bench.
In summary:
My elbows don’t generally like barbell pressing. Low incline dumbbell presses with a neutral grip or 45* elbow angle FTW.
Oh yeah, as you discovered, some EZ curl bars don’t work well for rowing, since the angle makes the bar roll forward. Which is unfortunate, because the grip is fantastic when the bar’s angles cooperate.
Well, that is the program. On the surface, they do not appear that challenging, but when you have to keep going after the PR smashes you, it can be quite an ordeal. At this % it is no big deal, but when you bump things up then it really becomes an issue of fortitude. The assistance cardio sets are a piece of cake, but they are supposed to be.
Regarding inclines, I only dislike them with the barbell. With DBs I actually like them a lot, probably because the path is more comfy.
Yeah, so…it should probably be stated that my benching form probably sucks. My elbows flare, because my shoulders prefer it that way. So I will never be good on a flat bench (I also don’t give a shit). I also lack the flexibility in my old spine to arch and get leg drive. On the incline, I think flaring is way more natural, so my only problem there is that the bar path just feels awkward as hell, and the extra stretch takes time to get used to…not only in the pecs, but also in my rear delts.
Declines…I probably still flare more than what I should. But for whatever reason, my shoulder joints prefer pressing on the vertical plane…so overhead, or downwards. No pain, no awkwardness. Plus on the decline, you cannot arch and get any leg drive anyway, so my inability to do that is actually a bonus.
Actually did shoulders only a few days ago, but doing these after squats is the best sequence, so tough titties. In hindsight, doing inclines as assistance yesterday was not the best idea when doing shoulders the day after, so I will have to switch that up a little. Also set my TM for shoulders down a bit, otherwise it would have had me starting at 60 for the PR set, and that sounds too high for a week 1.
Standing Barbell Shoulder Press (OHP)
25 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
45 kg x 5 reps
50 kg x 5 reps
55 kg x 15 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps
40 kg x 20 reps
Sumo Deadlift
60 kg x 5 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
80 kg x 10 reps
Muscle-Up
2 reps
2 reps
Ab Wheel (standing)
5 reps
5 reps
1 reps
15 at 55 kilo seems like an okay start. In my mind, I should have more than 15 in me at this weight, but oh well. I will blame the inclines. Everything else was easy peasy. Should have only being doing 35kg for those assistance reps, but come on.
Yeah, it’s like Hamster says. The app I am using seems to put the assistance work at just below 60% of Training Max, and since I am being conservative in the beginning that means it really is less than 50% of my real 1RM. They are supposed to be pretty easy. Eventually what happens is that you both start moving your TM up in the program from one cycle to the next, and also you might start moving the % up for the assistance up to 70% or whatever. That changes everything.
And also, the deadlift is the one I care least about in this program, so I am not sure I will go real hard with it anyway.