Originally Posted by markievicz
thats two great sessions right there Spartigus.. hope you had a recovery day sunday! badly needed after that deadlifting and conditioning!
Thanks! Hahah it was a food day!!!!
With Fazc's guidance, I have made a few changes. Mainly increasing the volume (on squatting and benching day) and increasing the singles across the board from 3 to 5. Also the backoff deadlifts are getting too hard to recover from, so they are going to go to 2 assistance lifts. Here is the outline.
Bench Press - 5 singles
Bench Press - 5x5
DB Row - 5x10
Squat - 5 singles
Squats - 5x5
Reverse Hypers - 5x10
Bench Press - 3 sets of 10
Chins - 3 sets of 10
Seated Press - 3 sets of 10
Row - 3 sets of 10
Close Grip Bench - 3 sets of 10 Don't go ultra close here, shoulder width (or slightly wider) is about right.
Rearward Shrug (do it on the cable row machine) - 3 sets of 10
Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5 (1" below knees)
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12
Anyway, today was bench day.
I didnt account for the extra volume and so on, so I missed some reps on the pressing. It gave me a good lesson on intensity/volume and I also know what I plan to lift next week. I have been stuck on 115kg for 4 weeks now, so I plan on dropping the weight by 5kg, so doing 110kg, which was evident today.
I succeed in 5 singles, next week I will go for 5 singles at 112.5kg. That should be good I think, see as I made 2 singles at 115kg and 3 at 110kg.
Last week I hit 92.5kg for 3x5, for some reason I thought I could add 2.5kg and 2 sets of 5 ontop of adding extra singles (22 year old ego). Turns out I cant. I will stick to 90kg for 5x5 next week, and progress from there.
Happy with these, last week I hit 50kg for 3x8, so I maintained those reps and added the extra 2 sets at 6 reps. Next week I will add reps to the last 2 sets.