Interesting programming! Who'd you end up going with?
Well I changed my split up a tad to help with the military. That way when I have to be gone, I can still hit the lifts (hopefully) 1x that week before I leave.
Deads (conventional, upper back work)
Bench (higher % based)
Shoulder (mostly just accessory work)
Deads (sumo, hamstrings, low back)
Bench (more speed work & higher volume)
Squat
Off
Squats I came up with myself. I know usually how my legs respond and where my weaknesses are, so I programmed it around that. Like right now, my weights feel almost easy as I'm progressing through. Granted, I'm around 75% right now for 6x3, but every rep was super smooth. I'll finish this small cycle around 80-81%, then next will finish around 85%, etc. Sort of the same approach I'm about to start with deads this week. Honestly programming myself a little to really go after my weaknesses. Smaller weight jumps over time through extended programming. So by fall-winter, I want to be at 100% (current 1rm) for 6 x 3.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Sumo-
135 x 6
225 x 5
315 x 3
405 x 3
435 x 3 x 3
315 x 6
Conventional double overhand banded DL- 4 x 8
Good mornings- 4 x 5
Hyperextension DL double overhand- 3 x 6
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Bike- 10mins HIIT
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Good day. Was planning on stopping after good mornings, but my pre wo was kicked in still pretty hard and I was feeling good, so decided to do some more. Everything moved well today for the most part. Ankle was a tad tight on sumo, so I'll work it out a while today with the foam roller & lacrosse ball. Gotta take care of yourself! lol
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Tricep extensions- 5 x 20 (vbar, straight bar, wide grip, rev grip, rope)
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Superset: 4 sets
Behind the back shrugs (15)
DB lateral raises (10)
Face pulls- 4 x 12
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Good workout. I was happy to be hitting 225 for 6 again. Probably will stick to this weight until I’m getting 10 reps then will move on. Didn’t want to pummel traps since deadlift day is tomorrow but wanted to make sure to get in some direct work on them & rear delts. Gotta cover all angles
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Started a new program today for deads, aimed more towards really going after my weaknesses more aggressively. I'm positive it'll pay off in the long run.
Stiff leg 2" deficit - 5 x 10
210
235
250
205
205
Bent over rows- 3 x 10
Wide grip pull ups - 3 x failure
Narrow grip pull ups- 1 x failure (going to need to do these on the cable crossover area for more space. Legs kept hitting the pull up machine. It's one of the ones you can make assisted if needed and it's just not quite big enough for me to do narrow pu)
Sit ups- 3 x 20
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Good day. Definitely a change of pace with the 2" deficit and sets of 10. Obviously as I go along, weights will rise, deficit will decrease until eventually pulling from the floor and reps will dwindle down. But a good starting point for sure. Also was going to do shrugs but failed to realize it when I did shrugs the day before with shoulders. No biggy
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Looking good in here! I like how you're going after your weaknesses. Definitely something we all need to work more at to progress overall!
Thanks man, trying. I've been adding in those deadlifts on the hyperextension stand that you've been preaching and they've definitely been helping!
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Not the day I had planned but still got some work in. Bicep was really bothering me on my pressing, so I moved on. Stairs were rough but I really wanted to hit that 4 miles in 40 mins. Ended up right at like 4.04 miles and according to the machine 712 cals burnt.
Shoulders in the AM and then another 8hr tat appointment. So pretty much just cardio this weekend and back at it Monday with deads
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Going to try and catch these up a little bit from last week. It was a rough one, my younger son (14mths) had to go to the ER and it was a rocky week after that. Thank God I just happened to be off last week from work so I was able to be home when shit went down.
4-7-18: Delts
Seated barbell press (working sets listed)
225 x 5
230 x 3
235 x 3
135 x 10
Upright row w/ clean-
45 x 10
55 x 10
65 x 8
95 x 5
135 x 3
45 x 15
Single arm standing DB press- 4 x 6
DB lateral raises- 2 x 12, 2 x 10
DB front raises- 3 x 12 (3 wide, 3 straight up, 3 cross body aimed towards opposite side eyebrow, 3 overhead old school Arnold style)
DB John Meadow 6's - 3 x 6
Sit ups- 1 x 20 (just to keep hip flexors open & loose)
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Cardio-
Elliptical - 15 mins - 2.33 miles
Treadmill - 15 mins - 1.12 miles (speed & incline set at 4)
Going back after work for a little more cardio. Nothing crazy, another 20-25 mins.
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Treadmill - 15 mins / .75 miles (spd 3, incline 15)
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Lol it's just nice sometimes to break it up. Doing 15 mins at a time just sounds better than 45mins straight lol
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Very little shoulders today. Just some pressing to get some work in before leaving for a few days with the military.
Seated barbell press-
135 x 10
155 x 10
175 x 8
195 x 8
225 x 6
Cardio:
Treadmill- 60 mins / 1028 cals / 5.25 miles
60 mins broken into:
10 mins @ spd/inc 4
10 mins @ spd 5.5
10 mins @ spd/inc 4
30 mins straight speeds varying between 5.5 - 8.0
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
Stiff leg DL w/ 2" deficit 5 x 10
230
266
285
240
240
Shrugs- 4 x 15
BO row- 3 x 8
Wide pull ups- 1 x failure
Lat pulldowns- 5 x 10
Straight arm pulldowns- 5 x 10
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Bike - 6mins of HIIT @ 30/30
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Good day. Very very long weekend but still got it in. Leaving again Saturday for a month so trying to squeeze it in now
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine
"Ask yourself this: if everyone else is training once per week, what are you doing that's so different that you would expect to get better results than anybody else? You might have good genetics, be tough enough and disciplined enough to train hard... but so are a lot of people." - BOSS
"I think I must be overtraining"... no, you're just a pussy - Machine