MONDAY UPPER BODY +GLUTES
So my overhead strength hasn't been feeling great lately. I think I have a lot of lat or shoulder tightness going on because it's getting hard for me to get in a good overhead position lately. Doesn't help that there is no rhyme or reason to my pressing programming! I kind of just do random sets and reps, depending on what I feel like doing week to week, which is kind of dumb. Anyway, I worked up to a 3 rep max on pullups just for fun this week with a 45lb plate. I normally don't train to failure every on pullups, but I did push it this week on that set. Dumbbell chest press felt great-got a set of 8 on my first set. My right glute was super sore, so the only thing I could do for glutes was machine kickbacks and band walks.
1a)Push press: 95x5/105x4/115x3/105x4/ Strict: 75x2x6
1b)Weighted neutral grip pullups: 0x6/20x4/35x2/45x3/25x3x5
2)Dumbbell chest press: 45x8/50x8/50x7/45x8/45x8
3a)Band walks: 4x12-15
3b)Pullaparts: 4-5x20 (forgot how many sets)
4a)Glute kickback machine: 3x15 + 1 extra set on left side
4b)Ab wheel rollouts: negatives x3x8/1x15 on knees
WEDNESDAY LOWER BODY
This week front squats felt sooo heavy but looking back through my workout log, I'm lifting a lot more weight for sets of 6 than I used to, even though I am using a belt now. I increased the weight this week on sumo deadlifts, and they felt pretty good. GHRs felt SO hard, maybe from doing heavier deadlifts? Did a drop set on the last set and really felt the hamstring burn! Threw in some single leg leg press at the end sort of as a finisher, supersetted with single leg hip thrusts.
1)Front squats: 135x3x6
2)Sumo deadlifts: 155x6/175x6/185x2x6
3)Glute ham raise : 10x8/25x6/20x7/20x7/20x6+9 bodyweight(drop set)
4a)Calf raise: 130x12/150x10/160x10/170x2x10 (10 second hold on last rep)
4b)Seated band abduction: 3x30
5a)Single leg leg press: 3x10
5b)Single leg hip thrust: 3x10
FRIDAY UPPER BODY
Since I've been testing my lifts over the last few weeks, this week I decided to do some bench singles just to see where my strength is right now. I worked up to 145, which I was happy about, even though it's not a PR. It was still a bit of a grinder, but not was bad as last year. It was touch and go-since I am not competing, I haven't been doing paused benching. After that it was Matt's bright idea to do a couple sets of negatives with 155. Normally I don't do "bodybuilder" techniques like that, but I was like, hey, why not? Next week I'll take a week off from bench.
1)Bench press: 115x2/125x1/135x1/145x1/135x2(I think I got help on the second rep!)/Negatives: 155x4/3/ 115x6(regular)
2a)Wide grip cable row: 120x8/100x10/90x2x10
2b) Handstand pushups: 6/5/4/DB overhead press: 30x8
3a)Lateral raise: 3x10
3b)Face pull: 3x15
4)Chinups x12
SATURDAY LOWER BODY
Okay, so I'm looking to change up my training a bit, so give me some ideas! Sometimes you get stuck in a rut and just need a different set of eyes, you know? Am I doing too much? Not enough? I just don't know if I want to completely focus on strength, or take a break from that and train for just hypertrophy. Seems like that's always my issue, so I end up trying to do both. The main thing I really want is to build up my legs more, but of course, strength is always something I enjoy training for and can never just not care about. The funny thing is, I have all these programs saved on my computer, but then I go through and modify them to my liking...and then they all end up being the same program! Ha! I think I may just tell Matt to give write up my workouts for the next couple months and see what he comes up with...and try to follow it without changing it,. Then next year, I think I'll try Beyond 531. Anyone had success with that, or have any other programs you'd suggest?
How do you plan your workouts? Hire a coach? Write your own? Just wing it? Let me know!
So my overhead strength hasn't been feeling great lately. I think I have a lot of lat or shoulder tightness going on because it's getting hard for me to get in a good overhead position lately. Doesn't help that there is no rhyme or reason to my pressing programming! I kind of just do random sets and reps, depending on what I feel like doing week to week, which is kind of dumb. Anyway, I worked up to a 3 rep max on pullups just for fun this week with a 45lb plate. I normally don't train to failure every on pullups, but I did push it this week on that set. Dumbbell chest press felt great-got a set of 8 on my first set. My right glute was super sore, so the only thing I could do for glutes was machine kickbacks and band walks.
1a)Push press: 95x5/105x4/115x3/105x4/ Strict: 75x2x6
1b)Weighted neutral grip pullups: 0x6/20x4/35x2/45x3/25x3x5
2)Dumbbell chest press: 45x8/50x8/50x7/45x8/45x8
3a)Band walks: 4x12-15
3b)Pullaparts: 4-5x20 (forgot how many sets)
4a)Glute kickback machine: 3x15 + 1 extra set on left side
4b)Ab wheel rollouts: negatives x3x8/1x15 on knees
This week front squats felt sooo heavy but looking back through my workout log, I'm lifting a lot more weight for sets of 6 than I used to, even though I am using a belt now. I increased the weight this week on sumo deadlifts, and they felt pretty good. GHRs felt SO hard, maybe from doing heavier deadlifts? Did a drop set on the last set and really felt the hamstring burn! Threw in some single leg leg press at the end sort of as a finisher, supersetted with single leg hip thrusts.
1)Front squats: 135x3x6
2)Sumo deadlifts: 155x6/175x6/185x2x6
3)Glute ham raise : 10x8/25x6/20x7/20x7/20x6+9 bodyweight(drop set)
4a)Calf raise: 130x12/150x10/160x10/170x2x10 (10 second hold on last rep)
4b)Seated band abduction: 3x30
5a)Single leg leg press: 3x10
5b)Single leg hip thrust: 3x10
FRIDAY UPPER BODY
Since I've been testing my lifts over the last few weeks, this week I decided to do some bench singles just to see where my strength is right now. I worked up to 145, which I was happy about, even though it's not a PR. It was still a bit of a grinder, but not was bad as last year. It was touch and go-since I am not competing, I haven't been doing paused benching. After that it was Matt's bright idea to do a couple sets of negatives with 155. Normally I don't do "bodybuilder" techniques like that, but I was like, hey, why not? Next week I'll take a week off from bench.
1)Bench press: 115x2/125x1/135x1/145x1/135x2(I think I got help on the second rep!)/Negatives: 155x4/3/ 115x6(regular)
2a)Wide grip cable row: 120x8/100x10/90x2x10
2b) Handstand pushups: 6/5/4/DB overhead press: 30x8
3a)Lateral raise: 3x10
3b)Face pull: 3x15
4)Chinups x12
Squats have been sooo hard the last couple weeks!!! I think I'm gonna take a week off from them next week. But the rest of the workout went well. My walking lunges felt strong, at least. I really think it's because my Anarchy kicks in at the end of my workout!
1)Hip thrusts: 135x12/155x12/185x3x12
2)Squats: 135x8/155x8/165x6/155x10
3)RDLs: 155x4x8 (double overhand grip until last set)
4a)Leg curls: 3x15
4b)Band clams: 3x20
5)Walking lunges: 40x2x8/35x10
6)Prowler push: 270lbs x 5x10-12 seconds
7)Lsits: 3x15 seconds
How do you plan your workouts? Hire a coach? Write your own? Just wing it? Let me know!
Since you asked :) ......
ReplyDeletePoul is my coach and I LOVE having him write my workouts :) For the past 12 weeks I have been working with him and within 8 weeks my strength has improved so much and my legs have gotten a lot more muscle-y too! So, maybe he would be a good option for you? :) anyways, check him out just for fun maybe!? I trained with him in real life two different times when I was in Boulder, CO in May and September and I really love his training style - he is definitely the most fit person I know, it's amazing. He's really good at all of that gymnastic stuff too ;)
Within 8 weeks I improved from having 190 be my absolute 2 rep max to now being able to pull 190 for an easy 6! that's huge I think for 8 weeks!
We just finished doing a hypertrophy phase and I was doing squats day 1, sumo deadlifts day 2, front squats day 3, and bb hip thrusts day 4! might be a fun change for yo :)
Love ya!
Thanks for the input! :) That's great strength gains! At this point, I'm not going to hire anyone though.I just want a program to follow just to switch things up a bit, but the main thing is still to enjoy my workouts first and foremost. I'm sure I'll find something!
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