Yeah, something like that. The trick is figuring out what things I am currently doing that I have to sacrifice to fit it in.
Which is also “easy”, but I am stubborn about cutting things away.
And that last statement sounds a bit wishy washy, I already pretty much know that my Even More Boring sets, the assistance sets I do on opposite day, are going to be dropped. They aren’t sustainable anyway as the weight goes up over 70% of 1RM, so I was going to do something about them anyway.
So really I just have to sit down tomorrow and make a good 4 day split that includes all the necessary stuff.
Right, so thinking of a 7/8 day split that would look something like this:
Day 1
Squat - TM
Squat backoff sets
Muscle Ups / Other Leg work
Day 3
Press - AMRAP
Press Assistance
Vertical Pulling
Day 5
Deadlift - TM
DL backoff sets
Ab/Core work
Day 7
Bench - AMRAP
Incline Assistance
Horizontal Pulling
This would have me now working the main movements only once per week, because I would only be doing cardio sets on the same day. Should help reduce fatigue. This also requires me to change the order to something more sensible, which would probably allow me to train two days in a row if I need to. And then there are still three empty days I can fill with an arm day, some cardio, Bob, etc.
I have a bad habit of going to the gym on off days, but this would cure some of it because it would eliminate the need. I would probably still go in a fifth day to do some Bro work or something minor.
Ye. I’ve haven’t hit too any full body sessions (squat/bench or deadlift/bench) lately because I’ve been hitting one of the three lifts mostly but there something to be said for having a day off before a sesh or training every other day. Systemic fatigue from a deadlift sesh will affect any lift I do the following day so I’m thinking makes more sense to go bench and squat/deadlift and alternate with rest days because I’m fresher for bench right after squats/deads than the next day.
Yeah, and I am starting to feel that fatigue, but for different reasons probably. Also, I am trying to make it at least theoretically possible that I could do more cardio.
Day one on a new week, so no reason not to start with the new scheme. Squat is TM as usual, but there will be no bench cardio to supplement. Did a few MUs, plus a bunch of leg curls and leg extensions that I did not bother to write down.
Barbell Squat
55 kg x 5 reps
70 kg x 5 reps
80 kg x 5 reps
95 kg x 3 reps
105 kg x 3 reps
120 kg x 1 reps
130 kg x 1 reps
140 kg x 2 reps (joker)
95 kg x 8 reps
95 kg x 8 reps
95 kg x 8 reps
Muscle-Up
1 reps
2 reps
3 reps
4 reps
5 reps
4 reps
3 reps
2 reps
Nothing fancy. Was very warm in the place, so sweated like a bastard.
I think CT suggested never training more than two days in a row and never taking off more than two days in a row. It might’ve been never take two days off on a row, but definitely never train more than two days in a row.
Depends on your goals. You can easily structure your training into 6 days for example if you manipulate the variables right. Also if you have no aspirations to compete, fun and enjoyment are among the most important aspects.
I try to make sure that my “off program” extra days don’t detract too much from the important stuff. I think I am somewhat successful. Like today I will probably go in and do some Bro work.
Exercised a smidge of self control and stayed away from gym today. Had a vigorous session with Bob instead, which is extra fun when it is balls hot in the house.
Semi-shitshow. Hot as balls in the gym, which is not an excuse at all because I tend to actually work well in the heat. But I rarely pass up an excuse to complain about something. Target is 65 today, did 12 shitty reps at the end of last cycle.
Standing Barbell Shoulder Press (OHP)
30 kg x 5 reps
35 kg x 5 reps
45 kg x 3 reps
50 kg x 3 reps
60 kg x 3 reps
65 kg x 13 reps
52.5 kg x 10 reps
52.5 kg x 10 reps
52.5 kg x 10 reps
52.5 kg x 10 reps
52.5 kg x 10 reps
Pull-Up
3 reps
3 reps
3 reps
3 reps
10 reps
Isolateral Plate Loaded High Row
90 lb x 20 reps
110 lb x 20 reps
130 lb x 20 reps
220 lb x 15 reps
130 lb x 20 reps
First 10 reps were okay, but then I hit the wall. The last rep should only really count for half, because I wiggled my knees a bit to get it up. Not sure I even needed to, but at that point I was sucking bad, my brain was shut down and my body was starting to shake, so it was self defense or something. What’s worse is that my 15 year-old (who is a rank newbie) looked at me disapprovingly and pointed at my damn knees after I re-racked it, lol. Smart ass.
Added the vertical pulling as promised, but honestly think I might still have to add an entire separate pulling day at some point during the week. Arms too weary from pressing to really do anything substantially difficult, so it was more just a bit of hypertrophy work.