I'm going to try this out for a week and see if I like it:
Monday-deadlift and hamstring/glute day
Tuesday-upper body heavy day
Wednesday-squat and quad/glute day
Friday-upper body light day
Saturday-Hip thrust and glute day
I'm not sure I'll like the 5 days a week thing. I like looking forward to my workouts, and I've found that 4 days is perfect for me. It keeps me excited about going to the gym having those three rest days, and not feeling burnt out. But on Tuesdays I'm already at the gym in the mornings for work anyways, so I figure I'll give it a try for a little while. Next week I may swap the deadlift and squat day. I didn't think through deadlifts being two days before squats...probably not a great idea, even though it was fine this week.
Monday
I decided to do block pulls this week since I haven't done them in a while. I worked up to 205, which felt pretty darn heavy. Block pulls have always been hard for me since it's right where my sticking point is. After that it was all hammies and glutes. I actually liked this workout, although I'm not a huge fan of seated leg curls, so I may replace those with ball leg curls next time. I also added in some calves at the end.
1)Block pull-135x5/155x5/185x5/205x3/3/5
2)Glute ham raise: 10x10/15x3x8
3)Seated leg curl: 1x12/2x10
4a)Back extension: 40x3x12
4b)Lateral band walk: 3x15
5)Standing calf raise: 1x15/1x12/ seated calf raise: 2x20
6)Stir the pot plank: 2x40 seconds
Tuesday
Triceps were sooo sore for days after this workout! See why I don't directly train my triceps anymore? They get hammered enough with all the compound pushing movements I do. I think it was the high rep set of push presses that got me. Push jerks felt easier this week. I took out the clean portion to give my back a break from deads the day before. For bench I used a slightly wider grip, hence the lower reps since it's harder for me. Instead of pullups this week I did feet elevated TRX rows. Just want to be careful with my shoulder, and pullups are the only things that bother it. I finished up with a bunch of pullaparts, V-sit pracitice and some battle ropes and handsands.
1)Push jerks: 95x3/115x3x3/Push press: 95x10
2a)Bench press(wider grip): 105x4/5/5/95x2x8
2b)Feet elevated TRX row : 10/10/9/9/9
3a)Pull-aparts: 4x20
3b)Lsit/vsit holds: 4x10 seconds
Battle ropes 4x 20 seconds + handstand practice
Wednesday
I have a feeling this is the workout I'm going to dread the most if I stick with this plan! Having a quad day is rough when you aren't used to doing that many quad movements in one workout! Squats felt good, but I do have some hip flexor pain on my left side that I have to watch. That's what led to all my hip issues a few years ago, so I don't want that to flare up again. Front squats felt much better after being more warmed up, even though I kept the weight a little lighter. I did go a heavier on walking lunges this week, and yeah...they were no fun. Then I did some leg presses and a little extra glute work at the end.
1)Squats: 165x6/175x6/175x6/165x6
2)Front squats: 95x3x10
3)Walking lunges: 35x3x8
4)Leg press: 180x12/270x12/270x12
5a)Single leg hip thrust: 3x12
5b)Band clams: 2x20
Friday
This was a fun upper body workout that I just made up on the fly!
1a)Dumbbell chest press: 35x10/45x10/9/9
1b)Lat pulldown: 10/10/10/8+4(drop set)
10 minute amrap:
2a)1 arm DB row: 55x8/8/7/7/6/6
2b)Handstand pushups: 6/6/5/5/4/4
3)Lateral raise: giant set to 35 reps
4)Seated incline bicep curls: 2x10
5)Face pulls 2x15
6)Hanging leg raise: 10/8/ Ball pike: 2x10
Saturday
Hip thrusts felt great today! Really felt them in the glutes at the weight that I used. After hip thrusts it was just a bunch of glute isolation stuff, but I did throw in some single leg bench squats. Finished up with light sled pushes, which was probably the hardest thing I did all week, even though I used a super light weight! My endurance is horrible.
1)Hip thrust: 135x12/155x10/185x3x10
2)Reverse hyper pendulum kickback: 3 x 15
Monday-deadlift and hamstring/glute day
Tuesday-upper body heavy day
Wednesday-squat and quad/glute day
Friday-upper body light day
Saturday-Hip thrust and glute day
I'm not sure I'll like the 5 days a week thing. I like looking forward to my workouts, and I've found that 4 days is perfect for me. It keeps me excited about going to the gym having those three rest days, and not feeling burnt out. But on Tuesdays I'm already at the gym in the mornings for work anyways, so I figure I'll give it a try for a little while. Next week I may swap the deadlift and squat day. I didn't think through deadlifts being two days before squats...probably not a great idea, even though it was fine this week.
Monday
I decided to do block pulls this week since I haven't done them in a while. I worked up to 205, which felt pretty darn heavy. Block pulls have always been hard for me since it's right where my sticking point is. After that it was all hammies and glutes. I actually liked this workout, although I'm not a huge fan of seated leg curls, so I may replace those with ball leg curls next time. I also added in some calves at the end.
1)Block pull-135x5/155x5/185x5/205x3/3/5
2)Glute ham raise: 10x10/15x3x8
3)Seated leg curl: 1x12/2x10
4a)Back extension: 40x3x12
4b)Lateral band walk: 3x15
5)Standing calf raise: 1x15/1x12/ seated calf raise: 2x20
6)Stir the pot plank: 2x40 seconds
Tuesday
Triceps were sooo sore for days after this workout! See why I don't directly train my triceps anymore? They get hammered enough with all the compound pushing movements I do. I think it was the high rep set of push presses that got me. Push jerks felt easier this week. I took out the clean portion to give my back a break from deads the day before. For bench I used a slightly wider grip, hence the lower reps since it's harder for me. Instead of pullups this week I did feet elevated TRX rows. Just want to be careful with my shoulder, and pullups are the only things that bother it. I finished up with a bunch of pullaparts, V-sit pracitice and some battle ropes and handsands.
1)Push jerks: 95x3/115x3x3/Push press: 95x10
2a)Bench press(wider grip): 105x4/5/5/95x2x8
2b)Feet elevated TRX row : 10/10/9/9/9
3a)Pull-aparts: 4x20
3b)Lsit/vsit holds: 4x10 seconds
Battle ropes 4x 20 seconds + handstand practice
Wednesday
I have a feeling this is the workout I'm going to dread the most if I stick with this plan! Having a quad day is rough when you aren't used to doing that many quad movements in one workout! Squats felt good, but I do have some hip flexor pain on my left side that I have to watch. That's what led to all my hip issues a few years ago, so I don't want that to flare up again. Front squats felt much better after being more warmed up, even though I kept the weight a little lighter. I did go a heavier on walking lunges this week, and yeah...they were no fun. Then I did some leg presses and a little extra glute work at the end.
1)Squats: 165x6/175x6/175x6/165x6
2)Front squats: 95x3x10
3)Walking lunges: 35x3x8
4)Leg press: 180x12/270x12/270x12
5a)Single leg hip thrust: 3x12
5b)Band clams: 2x20
Friday
This was a fun upper body workout that I just made up on the fly!
1a)Dumbbell chest press: 35x10/45x10/9/9
1b)Lat pulldown: 10/10/10/8+4(drop set)
10 minute amrap:
2a)1 arm DB row: 55x8/8/7/7/6/6
2b)Handstand pushups: 6/6/5/5/4/4
3)Lateral raise: giant set to 35 reps
4)Seated incline bicep curls: 2x10
5)Face pulls 2x15
6)Hanging leg raise: 10/8/ Ball pike: 2x10
Saturday
Hip thrusts felt great today! Really felt them in the glutes at the weight that I used. After hip thrusts it was just a bunch of glute isolation stuff, but I did throw in some single leg bench squats. Finished up with light sled pushes, which was probably the hardest thing I did all week, even though I used a super light weight! My endurance is horrible.
1)Hip thrust: 135x12/155x10/185x3x10
2)Reverse hyper pendulum kickback: 3 x 15
3)Reverse hyper: 3 x 20
4a)1 leg bench squat: 3x12
4b)Seated abductions: 3x30
4b)Seated abductions: 3x30
5)Cable standing hip abduction 3 x 10-20
Sled pushes-down and back, 5 sets
Sled pushes-down and back, 5 sets
Comments
Post a Comment