I’m still with you man. Nice work!
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Finished up best damn 2, no PRs this last week, just focused on technique, slow and in control. Gonna be starting a powerbuilding program with a focus on overhead pressing, since I need to bring those numbers up.
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Which one are you leaning towards?
Not really sure, I found a kalle beck program for overhead pressing, that has 3 days a week of upper body work. Now I need to figure out what to do with squat/deadlifts. Might do one day with a front squat focus/deadlift varient/speed work and then another day deadlift focus/ with a squat varient/speed work.
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CURRENT PROGRAM LAYOUT FOR THE NEXT 12ish WEEKS
Monday:
Upper Body(Shoulder Focus)
Tuesday:
Lower Body(Deadlift Focus)
Abs/Conditioning
Wednesday:
Upper Body(Tricep Focus)
Thursday:
Lower Body(Front Squat Focus)
Abs/Conditioning
Friday:
Upper Body(Back Focus)
Weekend:
Off/Rest Days
Notes
- Im gonna try to stick to this schedule as best as I can, it may change based on school needs and my work schedule.
- Also may decided to change wednesday into rest days depending on how the deadlift day went, pushing everything else up a day and having sunday being a rest day instead of the whole weekend.
- All the upper body days start off with a spreed press and either strict,push,or BTN Press and 4 assistance exercises based around the focus for that day.
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Looks like a solid break from heavy work.
ehh its gonna be moderatly heavy, no more working up to 1 or 3 rep maxes for a bit. The upper body main presses range from 5rm-8rm and the squat/deadlift days are percentage based(starting around 70% in the beginning and ramping up to 100+% by the end of the 12 weeks), all the assistance work is between 8-20reps so that stuff will be more volume based .
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Arghh YOU forgot the BENCH PRESS
How can anyone FORGET the BENCH PRESS
America was build on BENCH PRESS
There should have been at least 3 days of BENCH PRESS.
Nahh joking. Is it your own or is it made by a coach?
Like the tree upper days, but why only one squat day?
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Haha I still do bench assistance stuff, like on shoulder days I do incline bench and tricep days it’s CG bench.
But to answer your question(plus lack of bench), it’s cause of strongman. You very rarely squat in a comp, but you will always see some form of deadlift and have to pick shit up off the ground. So the squat is more to help my deadlift, which is why I’m doing front squats(plus having a strong front rack is important in strongman)
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It’s 3 programs in one haha:
Upper body is Kalle Beck(?)
Deadlift is juggernaut(Chad Wesley Smith)
Squat is from kroc
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(A real George Washington quote)
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I’m pretty sure it was actually part of the Gettysburg address tho
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I thought this city was built on rock n roll
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Random Powerbuilding Concoction(Week 1)
Mon(9/10) Upper Body Shoulder
- Speed Press Max Triple
155lbsx3 - Push Press 8RM
185lbsx8 - Arnold Press
4x12(40lbs) - Front Lat Raises
4x12(15lbs) - DB Incline Press
4x20(40lbs)
Tuesday(9/11) Lower Body Deadlift
- Deadlift(Conv.)
545lbsx3 - Lat Pulldown
3x15(4 plates) - Glute Bridges
4x12(225lbs)
Wednesday(9/12) Upper Body Tricep
- Speed Press Max Triple
155lbsx3 - CG Bench @ 70%
4x8(220lbs) - Weighted Dips
4x6(BW+45lbs) - Skullcrushers
4x15(60lbs) - Reverse Curls
4x20(60lbs)
Thursday(9/13) Lower Body Front Squat
- Front Squats 5 @ 75%,80%,85%
3x5(255lbs, 270lbs, 285lbs) - Leg Press 10,8,6
1x10(10plates),1x8(12plates),1x6(14plates) - BB Split Squats
3x20(Bar) - Leg Curl
3x8(2plates) - RDLS
3x8(315lbs)
Friday(9/14) Upper Body Back
- Speed Press Max Triple
155lbsx3 - BTN Press 12RM
95lbsx12 - Reverse Fly
4x15(10lbs) - CSR
4x15(60lbs) - Facepulls
4x20(65lbs)
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Random Powerbuilding Concoction(Week 2)
Monday(9/18) Upper Body Shoulders
- Speed Press Triple
155lbsx3 - Push Press @ 6RM
205lbsx6 PR - Arnold Press
4x12(40lbs) - Lat Front Raise
4x12(40lbs) - DB Incline Press
4x15(40lbs)
Notes
- Might buy a pair of light bands to use for the speed press, saw some success using it for the other lifts during conjugate. Will also help with the second half of the press, which is where i struggle.
- Nice to hit a PR on the push press, next week I have to get a 4RM. My previous best 3RM was 215lbs, so im shooting to get that for 4 reps if not more.
- accessory work is feeling good, getting some insane pumps by the end of these workouts. gonna up the weight on these by 5 pounds next week.
- Spending some extra time warming up and Im definitely noticing some improvements by the end of my workouts and the day after.
INSPIRATIONAL STUFF
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Random Powerbuilding Concoction(Week 2)
Tuesday(9/19) Deadlift
1.Deadlift(Conv.)
455lbsx2, 8x3(365lbs)
3 Round Circuit(30-60sec rest in between, 2min at end):
2a. SLDL 315lbsx8
2b. Bent-Over Rows 225lbsx8
2c. UG Lat Pulldowns 225lbsx8
2d. Good Mornings 185lbsx8
Notes
- My Lower Back is fucking FRIED
- Good day tho, gonna keep the assistance weight the same for next week.
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Random Powerbuilding Concoction(Week 2)
Wednesday(9/19) Upper Body Tricep
- Speed Press Triple
155lbsx3 - CG Bench @ 75%
4x6(235lbs) - Weighted Dips
4x6(BW+55lbs) - Cable Pushdowns
4x12(140lbs) - Reverse Curls
4x6(70lbs)
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Random Powerbuiling Concoction(Week 2)
Friday(9/21) Lower Body Front Squat
- Front Squat
10x5(235lbs) - Leg Press
4x25(4 Plates) - Leg Extension
3x30(100lbs) - Leg Curl
3x15(100lbs) - DB SLDL
3x15(50lbs)
Notes
- Dont think I have ever done this amount of volume before, legs shattered
- Only issue I had was tightness in my hips/groin while squatting/leg press. Will address with extra mobility work.
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Been really busy(aka lazy) recently on my log, gonna stay more commited after todays workout and try to get on here and write something every day. I have been at the gym tho, not skippin out there.
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Random Powerbuiling Concoction(Week 3)
Monday(10/01) Lower Body Front Squat
- Front Squat
1x4(260lbs), 1x4(275lbs), 1x4(295lbs) - Leg Press
1x10(10plates), 1x8(12plates), 1x6(14plates) - Split Squats
3x20(65lbs) - Single Leg Curls
3x8/ea(110lbs) - RDL’s
3x8(275lbs)
Shameless Plug
Me and my brother started a insta page together, since he started his offseason training. Hes athletic and Im not. Check it out if you are curious.
Notes
- Nothing too much to report, program is doing good, im feeling good, gonna be posting daily again to stay ontop of myself and in case anyone was curious about what Im doing. Follow the insta for videos of me and my brothers workouts.
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