This week I kind of just wanted to switch things up from the plan I've been following for the last 4 weeks. I do have an idea what I'm going to do before I go to the gym but most of the time I really like just training intuitively and not using percentages or anything like that. I often like to choose weights and reps based on how I feel that day. It works for me for now, as my main thing is just to have fun with my training! I'm going to write out a plan for the next 4-6 weeks, and then I'll think about changing things up a bit or maybe following a more structured strength focused plan...or not, who knows!
MONDAY UPPER BODY
I decided to lower the weight and go for more reps on bench this week. I like to keep my reps as explosive as I can and stop before they get too "grindy". I also did my weighted pullups first and added weight this week. Again, on pullups, I try to avoid slow, grinder reps and stop when I can't keep my shoulders from rounding forward. I NEVER go to failure. Then I did overhead dumbbell presses, more pullups and then just some isolation work. I'm contemplating not even doing isolation work for awhile, and going back or a more minimalist style of training, focusing mainly on the compound lifts. I don't honestly even feel like isolation work does much for me!
1)Weighted wide grip pullups: 15x4/20x4/4/4/4
2)Bench press: 95x3x8
3a)Chinups: 2x9/ Lat pulldown: 2x12
3b)Overhead dumbbell press: 30x3x8/25x8
4a)DB curls: 3x10-12
4b)Lsit: 4x15 seconds
5a)Pullaparts: 3x20
5b)Calf raise: 3x20
1 arm overhead carries: 3x30 seconds each arm w/40lbs
WEDNESDAY LOWER BODY
Squats are still feeling good! I did an extra set with 165, using my belt for my 2 heaviest sets. I'm going to try to go without it next week, as I'm really not big on using belts unless it's using max weights. I did a drop set on my last set of squats, which was killer-but mostly just because of the breathing! Maybe I need to do more cardio! Just kidding. After that was RDLs, reverse hypers, and split squats. I was SO sore the next day! It had to have been the split squats and lunges! Finished up with abs. Gotta start working my obliques so I can get the strength I need for the human flag.
1)Squat jumps 3x6
2)Squats: 135x6/155x6/165x6/165x6(with belt)/155x8+135x8(drop set)
3)RDL: 135x10/155x3x8
4)Reverse hypers: 3x12
5)Bulgarian split squat: 60x10(w/barbell)/30s(dumbbells)x9/walking lunges 30x8
6)AB wheel 2x10/1x15
6b)Abductions: 3x20
7)Stir the pot and side planks
FRIDAY UPPER
This week I decided to do handstand pushups instead of presses just because that's what I felt like doing! Then I did floor presses and one arm rows, followed by some isolation stuff. The workout was so short, I decided to do some muscle ups afterward. I didn't know if I'd be able to do one since my arms were so fatigued, but they actually felt really good being more warmed up. I was able to get 5 without a kip with a few seconds rest between each one.
1)Barbell hang power snatch: 75x4x3
2)Handstand pushups: 5/4-4-4-4
3a)DB floor press: 35x3x10
3b)1 arm db row: 45x10/55x8/65x8/70x6
4a)DB lateral raises: 3x12
4b)Face pulls: 3x12
5)Cable pushdowns: 1x30(rest pause style)
No kip muscle up x 5(with rest in between)
Handstand practice
SATURDAY LOWER
So I have not slept well at ALL the last few days but still managed to get through this workout. I went a litle heavier on squats this week, working up to a heavy set of 6. It's been a while since I front squatted that much, and it felt pretty good! Looking forward to getting my strength back on those, and hoping they will build up these quads! Didn't go super heavy on deadlifts-stayed at about 80% of my max for sets of 5. Then just did some heavy sled drags and finished up with glutes and abs.
1)Front squats: 95x6/105x6/115x6/125x6
2)Sumo deadlifts: 155x5/175x5/175x5/180x5/180x5
3a)Glute ham raises: 10lbs x 12/3x10
4)Sled drags: 15-20 seconds @270/340/360x6
5a)Single leg hip thrusts: 3x12
5b)Lateral band walks 3x12
Dragon flies 2x8/ TRX pikes 2x12
MONDAY UPPER BODY
I decided to lower the weight and go for more reps on bench this week. I like to keep my reps as explosive as I can and stop before they get too "grindy". I also did my weighted pullups first and added weight this week. Again, on pullups, I try to avoid slow, grinder reps and stop when I can't keep my shoulders from rounding forward. I NEVER go to failure. Then I did overhead dumbbell presses, more pullups and then just some isolation work. I'm contemplating not even doing isolation work for awhile, and going back or a more minimalist style of training, focusing mainly on the compound lifts. I don't honestly even feel like isolation work does much for me!
1)Weighted wide grip pullups: 15x4/20x4/4/4/4
2)Bench press: 95x3x8
3a)Chinups: 2x9/ Lat pulldown: 2x12
3b)Overhead dumbbell press: 30x3x8/25x8
4a)DB curls: 3x10-12
4b)Lsit: 4x15 seconds
5a)Pullaparts: 3x20
5b)Calf raise: 3x20
1 arm overhead carries: 3x30 seconds each arm w/40lbs
WEDNESDAY LOWER BODY
Squats are still feeling good! I did an extra set with 165, using my belt for my 2 heaviest sets. I'm going to try to go without it next week, as I'm really not big on using belts unless it's using max weights. I did a drop set on my last set of squats, which was killer-but mostly just because of the breathing! Maybe I need to do more cardio! Just kidding. After that was RDLs, reverse hypers, and split squats. I was SO sore the next day! It had to have been the split squats and lunges! Finished up with abs. Gotta start working my obliques so I can get the strength I need for the human flag.
1)Squat jumps 3x6
2)Squats: 135x6/155x6/165x6/165x6(with belt)/155x8+135x8(drop set)
3)RDL: 135x10/155x3x8
4)Reverse hypers: 3x12
5)Bulgarian split squat: 60x10(w/barbell)/30s(dumbbells)x9/walking lunges 30x8
6)AB wheel 2x10/1x15
6b)Abductions: 3x20
7)Stir the pot and side planks
FRIDAY UPPER
This week I decided to do handstand pushups instead of presses just because that's what I felt like doing! Then I did floor presses and one arm rows, followed by some isolation stuff. The workout was so short, I decided to do some muscle ups afterward. I didn't know if I'd be able to do one since my arms were so fatigued, but they actually felt really good being more warmed up. I was able to get 5 without a kip with a few seconds rest between each one.
1)Barbell hang power snatch: 75x4x3
2)Handstand pushups: 5/4-4-4-4
3a)DB floor press: 35x3x10
3b)1 arm db row: 45x10/55x8/65x8/70x6
4a)DB lateral raises: 3x12
4b)Face pulls: 3x12
5)Cable pushdowns: 1x30(rest pause style)
No kip muscle up x 5(with rest in between)
Handstand practice
SATURDAY LOWER
So I have not slept well at ALL the last few days but still managed to get through this workout. I went a litle heavier on squats this week, working up to a heavy set of 6. It's been a while since I front squatted that much, and it felt pretty good! Looking forward to getting my strength back on those, and hoping they will build up these quads! Didn't go super heavy on deadlifts-stayed at about 80% of my max for sets of 5. Then just did some heavy sled drags and finished up with glutes and abs.
1)Front squats: 95x6/105x6/115x6/125x6
2)Sumo deadlifts: 155x5/175x5/175x5/180x5/180x5
3a)Glute ham raises: 10lbs x 12/3x10
4)Sled drags: 15-20 seconds @270/340/360x6
5a)Single leg hip thrusts: 3x12
5b)Lateral band walks 3x12
Dragon flies 2x8/ TRX pikes 2x12
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