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Old 09-16-2012, 09:03 AM   #1
kitarpyar
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Default Freestylin' fullbody

This week onwards, I will change the workouts a bit to more of a freestyle full body approach. PHAT has been a good set up, but it requires a bit more time commitment than I can afford right now. So it will be back to old ways of full-body lifting with the basic movements.

The basic structure will be -

Push (one lift per session)
Pull (two lifts per session)
Squat (one lift per session - could be any of the squat variants)
Some accessory work

The exact lift, sets and reps will be decided in the gym. But, for most part, they will be barbell compounds with largely low reps. I will be lifting anywhere between 2-4x week.

Link to my old journal - http://muscleandbrawn.com/forums/tra...ns-out-30.html
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Old 09-16-2012, 10:14 AM   #2
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Originally Posted by kitarpyar View Post
T

Push (one lift per session)
Pull (two lifts per session)
Squat (one lift per session - could be any of the squat variants)
Some accessory work
Good plan.
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Old 09-16-2012, 11:18 AM   #3
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Default 16th September 2012

Celebrating a close friend's birthday tonight, so hopped into the gym for a morning workout.

Cleans
45 x many
95 x 7
115 x 4
135 x 2
155 x 2 singles
145 x 3 singles
135 x 5 triples

Bench Press
45 x 20
95 x 8
135 x 5
165 x 2
190 x 1
205 x 1 PR
185 x 3 singles
175 x 3 triples
165 x 2 sets x 5

Pull ups
BW x 12 PR
BW x 8
BW x 7

Front squats
45 x 8-9
95 x 5
115 x 3
135 x 3
155 x 1
175 x 1 PR
185 x 1 PR #2
165 x 3 singles
155 x 3 triples
135 x 5

Seated good mornings
45 x 10
95 x 2 sets x 8

Kneeling rope crunch
70 x 3 sets x 15

Notes
  • Lower back is still rather stiff. So took it easy on cleans, did pull ups instead of rows and front squats instead of back squats.
  • I front squatted only for a short while earlier and the most I managed then was 170. 185 felt easy today, so that's a good sign.
  • I am happy about the benching. Finally, I feel that I can bench 200 pretty much any time. This time, after benching 205, I felt I had at least another 5 lbs in there, if not 10. But slow and steady ... Got the PR, backed down.
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Old 09-16-2012, 11:18 AM   #4
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Originally Posted by BendtheBar View Post
Good plan.
cant go wrong with a decent full body workout !!
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Old 09-16-2012, 04:34 PM   #5
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Great job on bench PR! I remember the first time I hit 205, I was so pumped up! Keep up the good work. The plan looks solid, fail proof.
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Old 09-16-2012, 04:36 PM   #6
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Originally Posted by elijah View Post
Great job on bench PR! I remember the first time I hit 205, I was so pumped up! Keep up the good work. The plan looks solid, fail proof.
Thanks elijah. It IS a good feeling. Now my next target is 2 plates.
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Old 09-16-2012, 04:37 PM   #7
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Originally Posted by kitarpyar View Post
more of a freestyle full body approach.
The basic structure will be -

Push (one lift per session)
Pull (two lifts per session)
Squat (one lift per session - could be any of the squat variants)
Some accessory work

The exact lift, sets and reps will be decided in the gym. But, for most part, they will be barbell compounds with largely low reps.
I'm doing a very similar set-up with a few variances. Selecting the lifts on the day is somewhat freeing
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Old 09-16-2012, 10:40 PM   #8
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Originally Posted by 5kgLifter View Post
I'm doing a very similar set-up with a few variances. Selecting the lifts on the day is somewhat freeing
Yup, the flexibility with this approach is nice
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Old 09-17-2012, 07:12 AM   #9
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4 PR's in one workout, now thats getting it done!
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Old 09-17-2012, 10:48 AM   #10
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4 PR's in one workout, now thats getting it done!
Thanks big Byrd.
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