Quick calisthenics day today:
1-2-3-4-5 pull-up ladders supersetted with:
5-10-15-20-25 press ups and sit ups.
ie. 1 pull up then 5 press ups then 5 sit ups, 2 pull ups etc.
5 rounds
Starting to get some ideas for my next training block. The major focus will be on the big 3 since this will be my last training block before I turn 29 and the last push for my 1,000lb target. Since my current estimated maxes are still 45kg short of this total, I am aware that I’m likely to need something magical over the next 6 weeks.
Anyway, these are my thoughts:
Squats:
My squat sucks serious donkey balls so that needs to be the biggest focus. My plan is:
5/3/1 squat with FSL
Anderson squats with 130kg, 25 reps in as few sets as possible, starting from lower than my last cycle.
ABS. Todays workout has shown me that my abs are weaker than I thought so I need to actually start doing some. Twice a week on lower body days, probably ab wheel one day and “something else” on another.
Front Squats: It feels like tightness is my big issue in the squat, rather than leg strength so heavy front squats should help fix this. Plus, I avoid these because they suck which is usually a good sign I should be doing them. 25 reps, trying to decrease the number of sets.
Bench:
My bench approach has been detailed above. Assistance will be mostly based around shoulder health, plus a higher rep set of clap pushups.
Deadlift:
I’m fairly happy with my deadlift progress, but I need all the help I can get so I think I’ll continue with 5/3/1 without pushing the plus sets then follow it with ROM progression sets at 5 x 3 at 160kg since it worked so well last time.