1a. ATG Squats
3 x 57.5kg / 126.5lbs
3 x 62.5kg / 137.5lbs
3 x 67.5kg / 148.5lbs
3 x 72.5kg / 159.5lbs
3 x 77.5kg / 170.5lbs
3 x 82.5kg / 181.5lbs
3 x 87.5kg / 192.5lbs
3 x 92.5kg / 203.5lbs
3 x 97.5kg / 214.5lbs
3 x 102.5kg / 225.5lbs
3 x 107.5kg / 236.5lbs
3 x 112.5kg / 247.5lbs
1b. Pullups
12 x 3 = 36 Reps @ BW
2a. Speed Deads (Sumo)
10 x 2 x 100kg / 220lbs
2b. DB Overhead Tricep Extensions
10 x 10 x 25kg / 55lbs
3a. Bench Press
5 x 60kg / 132lbs
5 x 80kg / 176lbs
5 x 80kg / 176lbs
5 x 80kg / 176lbs
8 x 80kg / 176lbs
3b. Face Pulls (Cable)
5 x 10 x 21kg / 46.2lbs
***
This workout seriously drained me. Squats felt hard pretty hard except for the middle third of the sets. Chins were very fast though, which was cool - i'm already seeing noticable improvements in my lat spread (olympia watch out).
Gonna do my speed pulls in a sumo stance, where my regular deads are conventional just to change things up a bit and hopefully get into sumo deadlifting again. Seem to stagnate on one stance then the other takes over and back and forth, haha. Been a year or so in conventional so will see if sumo brings any PRs about.
After 100 tricep extensions bench press was hilariously unstable. The benching itself was fine, except i was wobbling all over the place as my triceps were raped. Will be defying conventional wisdom and putting dynamic work last in the workout. Let's face it, squatting 4 times a week and doing 10 sets of arms isn't exactly my usual fare so lets just run with it.
That said, i wrote this program by making a list of all the things i'd convinced myself i "couldn't do" over the years, then put them all in:
1. You can't train more than 3 times a week, you don't recover well enough.
2. Squatting 4 times a week is stupid, you'll never be able to do it.
3. You can't do strength, speed, and volume all in one session.
4. Isolation is pointless and you can't fit it into your program anyway.
5. If you do more than 20 sets a workout you will curl up into a muscle-less husk and die.
6. You can't break PR's when you're supersetting, you'll be fatigued too much.
And so on. My logic is that all these so called rules are absolute bullshit and are just hang-ups from when i started training. While these sorts of statements are fantastic benchmarks or rules of thumb to stop you overtraining, i honestly think the human body is an incredible adaptive machine and can take far more punishment that you can reasonably expect it to.
I think more people in the gym are undertraining rather than overtraining by limiting themselves. Just because it hurts doesn't mean you shouldn't do it, i think that goes for DOMS too. Just because it hurts and you're mentally knackered doesn't mean you can't do it. Right now i'm beaten up, but i think if i stick with this for a few weeks or even months i WILL come out the other side able to take this much punishment as easily as i took the mickey-mouse workouts i did when i was 15 training in my room.
Either that or I need to justify the fact that i can't walk right now. Ugh.
3 x 57.5kg / 126.5lbs
3 x 62.5kg / 137.5lbs
3 x 67.5kg / 148.5lbs
3 x 72.5kg / 159.5lbs
3 x 77.5kg / 170.5lbs
3 x 82.5kg / 181.5lbs
3 x 87.5kg / 192.5lbs
3 x 92.5kg / 203.5lbs
3 x 97.5kg / 214.5lbs
3 x 102.5kg / 225.5lbs
3 x 107.5kg / 236.5lbs
3 x 112.5kg / 247.5lbs
1b. Pullups
12 x 3 = 36 Reps @ BW
2a. Speed Deads (Sumo)
10 x 2 x 100kg / 220lbs
2b. DB Overhead Tricep Extensions
10 x 10 x 25kg / 55lbs
3a. Bench Press
5 x 60kg / 132lbs
5 x 80kg / 176lbs
5 x 80kg / 176lbs
5 x 80kg / 176lbs
8 x 80kg / 176lbs
3b. Face Pulls (Cable)
5 x 10 x 21kg / 46.2lbs
***
This workout seriously drained me. Squats felt hard pretty hard except for the middle third of the sets. Chins were very fast though, which was cool - i'm already seeing noticable improvements in my lat spread (olympia watch out).
Gonna do my speed pulls in a sumo stance, where my regular deads are conventional just to change things up a bit and hopefully get into sumo deadlifting again. Seem to stagnate on one stance then the other takes over and back and forth, haha. Been a year or so in conventional so will see if sumo brings any PRs about.
After 100 tricep extensions bench press was hilariously unstable. The benching itself was fine, except i was wobbling all over the place as my triceps were raped. Will be defying conventional wisdom and putting dynamic work last in the workout. Let's face it, squatting 4 times a week and doing 10 sets of arms isn't exactly my usual fare so lets just run with it.
That said, i wrote this program by making a list of all the things i'd convinced myself i "couldn't do" over the years, then put them all in:
1. You can't train more than 3 times a week, you don't recover well enough.
2. Squatting 4 times a week is stupid, you'll never be able to do it.
3. You can't do strength, speed, and volume all in one session.
4. Isolation is pointless and you can't fit it into your program anyway.
5. If you do more than 20 sets a workout you will curl up into a muscle-less husk and die.
6. You can't break PR's when you're supersetting, you'll be fatigued too much.
And so on. My logic is that all these so called rules are absolute bullshit and are just hang-ups from when i started training. While these sorts of statements are fantastic benchmarks or rules of thumb to stop you overtraining, i honestly think the human body is an incredible adaptive machine and can take far more punishment that you can reasonably expect it to.
I think more people in the gym are undertraining rather than overtraining by limiting themselves. Just because it hurts doesn't mean you shouldn't do it, i think that goes for DOMS too. Just because it hurts and you're mentally knackered doesn't mean you can't do it. Right now i'm beaten up, but i think if i stick with this for a few weeks or even months i WILL come out the other side able to take this much punishment as easily as i took the mickey-mouse workouts i did when i was 15 training in my room.
Either that or I need to justify the fact that i can't walk right now. Ugh.
Hell f'n yeah.
