Tuesday 3/4 - Lower-Body A
Deadlift 3x5 @ 165kg
Back Squat 3x10 @ 90kg
Ab Wheel 3x15
Thursday 3/6 - Upper-Body A
Bench Press 5x5 @ 110kg
Pendlay Row 5x5 @ 60kg
BTN Press 5x10 @ 45kg
Chins 5x10 @ bodyweight
Rope Hammer-Curl: 2x10 @ 25kg
Friday 3/7 - Lower-Body B
Squat: 5x5 @ 150kg Volume PR
Deadlift: 5x10 @ 102kg
Ab Wheel: 3x 20, 15, 10
Saturday 3/8 - Upper-Body B
OH Press: 3x5 @ 78kg
Chins: 3x5 @ Bw+17kg
Dips: 5x10 @ Bw+20kg
Db Row: 5x10 @ 80lb
Things are going really well and I'm starting to find the groove of this program. Taking the progression slowly, working toward new PR territory. I've already reached new ground on Squats and I'm a few weeks out from doing so on OH Press, Bench & deads. Good things coming!
Diet has been askew for a bit, but Im getting things back together. I'll be throwing an update on the blog in the near future. I'll have to video future PRs also.
Out of interest, what was the main driving force for you ditching the high frequency stuff?
ReplyDeleteIm still only taking 1 or 2 rest days per week. Lifts / bodyparts being hit 3x/week.
ReplyDeleteI consider that high frequency for recreational lifting.
Sorry perhaps should have asked why you dropped the six day plan you were doing a while ago. I tend to find myself switching between six training days and three training days per week several times a year, always gives my training a boost which ever way I switch so wondered if you found a similar sort of system works for you as well.
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