Today:
box squats
175 10x2
Glute hams
mex5
+10 2x5
+20 2x5
Machine row
I hit rep prs on this, idr what exactly
hyper
mex8
me+55 2x8
pull down abs 5x10
Good morning squats
barx3
95x3
135x3
165x3
185x3
225x3
245x1
Lunges
barx10 each leg
95 3x10 each legg
glute hams
me+15 5x5
45’ back extention
mex8
me+65 3x8
hanging chair ab thing
5x15
Good work Zep,
Good Work
[quote]detazathoth wrote:
Good work Zep,
Good Work[/quote]
thanks.
Bench session is getting pushed till tomorrow.
I kind of want to start doing regular backsquats again. I’m going to do something different for a while before coming back to this program. I fucking miss regular squatting.
Db bench
50 3x20
Db overhead
40 5x10
incline db tricep extentions
5x6
face pulls
5x15
De squat
180 10x2
45’ hyper 4x8 65
lat pulldowns:
focused mainly on flexing/stretching lats. IDR weight
4x12
GHR
4x15 me+10
yesterday:
De bench
9x3 135
DB tricep extentions
4x6
reverse grip cable extentions
3x15
fsr delt raise combo
2x60 20
pulldown abs
Today:
GM squats
barx3
135x3
165x3
185x3
205x3
225x3
245x3
265x1
The GM part got shittier as time went on.
I forgot to do lunges, will do them on thursday.
GHR
mex15
me+10x15
me+20x 13
45’ hyper
mewx8
me+40x8
me+70 2x8
Hanging chair abs
5x15
Db bench
55 3x20
Db overhead
40 2x10
45 2x10
40x10
incline db tricep extentions
5x6
face pulls
5x15
DE box squat
10x2
210
45’ hyper
lat pulldown
150 4x12
REALLY focussing on pulling with the lats
GHR
4x15
me
10
15
20
Anyone got an idea on how I can deadlift in a program without murdering myself again, or have a good reason why I shouldn’t?
I miss them dearly.
[quote]zephead4747 wrote:
Anyone got an idea on how I can deadlift in a program without murdering myself again, or have a good reason why I shouldn’t?
I miss them dearly.[/quote]
Deadlifting regularly is fine, as long as you aren’t pulling at a high intensity all of the time.
[quote]zephead4747 wrote:
Anyone got an idea on how I can deadlift in a program without murdering myself again, or have a good reason why I shouldn’t?
I miss them dearly.[/quote]
Lots of ways to do it.
6X3s with consistent rest periods. Deload when progress stalls for 2 weeks.
Swap up the volume/intensity in a 4-6 week cycle.
Use Prilepin’s chart as a guideline for how many total reps/sets at a given intensity would be appropriate. Just a guideline, btw.
http://www.ironaddicts.com/forums/showthread.php?t=9433
Lots of ways to do it.
[quote]Stronghold wrote:
zephead4747 wrote:
Anyone got an idea on how I can deadlift in a program without murdering myself again, or have a good reason why I shouldn’t?
I miss them dearly.
Deadlifting regularly is fine, as long as you aren’t pulling at a high intensity all of the time.[/quote]
Any particular way you would lay that out? Or would it just be easier to be 5/3/1?
Kroc, what’s your weekly training split typically look like (when you’re not injured)?
Sunday-bench and assistance work
Tuesday-deads and assistance work
Wednesday-upper body assistance work
Friday-squats and assistnace work
Believe it or not my training template is based on Westside but it has evolved so much over the last ten years that it is difficult to tell that my program started there.
Since I lift mttf I’ll do
Monday:
Bench (or 1 board?) 5-3-1
close grip incline +chains 3x8
machine fly 3x20
curls 3x12
Tuesday:
Deads 5-3-1
suitcase deads 3x15
glute hams 3x8
45’ back extention 3x8
Thursday:
DB overhead press 3x12
lat pulldowns 4x12
rows 4x15 or max reps
DB power cleans 4x15
Friday:
squat 5-3-1
power squat 2x20
leg extention 3x max reps
standing cable abs 4x15
I’m mostly confused on what to do on the bench and squat days, what I should do for assistance work is bugging me.
Look decent?
this is my ME bench day:
work up 1-3RM on banded pin presses
some type of close grip variation, usually flat, board or decline do 5x4-8 usually work up a max set of 6 reps, then do a few higher % sets after
then beutral grip db inclines
4x8-15
some type of shoulder work for 3 sets
DE day:
6x2 bench
flat neutral dumbells 5x10-12
incline 5x10
then shoulder again
i always try to finish with rotator and rear delt work
i have a seperate back day, so idk if this will work for you but the volume has been helping me alot, im very tolerant to high volume but idk about you, all i know is my bench is finally apporaching 3 plates
I’ll be testing my max squat, bench, and deadlift this week. I get my oly shoes next week monday.
Today.
squat:
135x3
185x3
belt
225x3
wraps
275x3
315x2 missed third
315x2
I haven’t back squatted regularilly in a while, so I’m sure this will shoot up fast I’ll use 335 for my squat max in my first 5/3/1 cycle.
bench tomorrow
deads thursday.
Today:
Bench press:
135x3
185x3
205x3
215x1
225x1
185x8
185x5
I can probably hit a bit higher then 225 if I was fresh, and after getting back into benching heavy. But since you’re supposed to use a conservative max for your first 5/3/1 cycle, I’ll use it.
CG incline
95x12
115 2x8
These were much harder then I expected.
[quote]zephead4747 wrote:
Monday:
olympic press 5-3-1
lat pulldowns 4x12
rows 4x15 or max reps
DB power cleans 4x15
Tuesday:
squat 5-3-1
power squat 2x20
leg extention 3x max reps
standing cable abs 4x15
Thursday:
Bench (or 1 board?) 5-3-1
close grip incline +chains 3x8
machine fly 3x20
curls 3x12
Friday:
Deads 5-3-1
suitcase deads 3x15
glute hams 3x8
45’ back extention 3x8
[/quote]
edited, which one looks better?