I've been busy and haven't posted in a while. I'll try to catch up with what I've been doing.
I'm still tweaking my new template, but I'm really enjoying training again. Weird how you go through phases of interest.
I'm pretty settled on this:
- Squat/Deadlift: 5's Pro (heavy work)
- Press/Bench: FSL (lighter volume work)
- Rows
- RFESS
These are the 2 heavy days for the lower body.
- Bench/Press: 5's Pro (heavy work)
- Deadlift/Squat: FSL (lighter volume work)
- Push-ups or Dips
- Pull-ups
This way I get all 4 main lifts in each week in some fashion (heavy or volume work). This seems to be a good set-up for my football season schedule.
I've been toying with numbers to get an idea of how long each lift takes. As much as I want to take my time with the heavy work I know my schedule won't allow. I'll adjust my numbers so that I can take a little less rest time between sets. I'll have to get stronger by moving lighter weight faster (ie: speed work).
Here's what I did Saturday:
- Deadlift (5's Pro): 255x5/295x5/3x5@335
- Ab Rollouts: 5x10
- Pull-aparts: 100
- Press (FSL): 5x8@105
- Pull-ups: 5x5
- Dips: 5x10
Monday:
- FBB Bench (5's Pro): 210x5/240x5/3x5@270
- Pull-aparts: 100
- SSB Box Squat warm-ups: 3x5
- SSB Box Squat (FSL): 5x5@255
- Dips: 5x10
- Hammer Rows (single-arm): 5x10
Feeling pretty good.
I was a dummy and had to prove a point this morning with men's basketball so without warming up I did 225/275/315x5 on the deadlift. That will be a bill I'm paying off for a few days. Later today I'll get in my heavy squat work and deal with the aftermath tomorrow.