2020 Training: Week 1 - Squat

I'm back after my Winter Solstice Hiatus.  I training twice while I was In Arkansas visiting my Mom and sister and twice with Wendler.  All four workouts were done on machines.

For the foreseeable future I'll be structuring my training like this:

  • Main Lift
  • 1 Squat movement
  • 1 Hinge
  • 1-2 Upper Push
  • 1-2 Upper Pull
  • Biceps/Triceps

Main Lift Progression

  • Week 1: 3x3's Pro
  • Week 2: 5's Pro
  • Week 3: PR Set
  • All done at the same weight.  After 3 weeks I'll increase the weight and repeat this process.

Assistance Work

  • 2-3 sets
  • 30-50 total reps
  • 1st set (after 1-2 warm-ups to figure out weight) will be an all out set that I will track)
  • 2nd and 3rd work sets will be pushed, but not quite to failure.  I may keep the weight the same, drop it... all by feel and mood on each day

I am also thinking about having one day devoted to training on machines.  For instance, Week 1 might be Monday: Squat/Wednesday: Bench/Friday: Machines.  We'll see if I actually go up to the Rec Center to do this.  The idea seems like a good one, though.

That's a lot of writing... here's what I did today:

  • SSB Box Squat: 155x5/205x5/225x3/250x3/3x3@275
  • Metabolic Circuit: Sets done with 1 minute rest
  • FBB Incline (1): 135x10/115x10/95x12
  • RDL/Bent Row/Shrug Combo: 135lbs - 10/10
  • FBB Press: 65lbs - 10/10/8  & Rear Laterals: 25/15/10
  • Pull-ups: 9/5/3/3/3/2 (After my 1st two sets I did 3's until I couldn't)
  • FBB Curls: 65 - 3x10 & Band Pushdowns: 3x15

I had a good time today.  I'll make a few slight adjustments as I go.  I'm thinking that each day I'll hit my Main Lift followed by 3 Major Assistance Movements (meaning, I really take these seriously).  After that, I'll just fill in the blanks and have some fun.

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