So Mondays I do Bench and Squat, Tuesdays I Deadlift. These are my ME days where I try and lift as heavy as possible.
I throw in chins (mon), pullups and dips (tue) on these days as well. Lately these exercsies have not received my full effort and I do not go heavy (just bodyweight on all of them). I used to be able to go heavier (20kg, 12.5kg, 30kg respectively) but have really focused on the 3 core lifts and am just completely fatigued after performing them.
Come Wednesday and Thursday I run out of ideas for what to do. I just do the same bang-for-buck exercises but without going heavy. Yesterday (Wed) it was (in order)
4x6 Flat DB Bench
2x6 Reverse Preacher Curls (really bored shitless - feeling like I had much more energy left in me. After increasing my max lifts I'm finding it much easier to perform more sets at my previous lighter weights - which used to feel pretty heavy!)
All lifts were light - ~75% 1RM.
This was an unusually high volume day. I'd done my best ever on Mon and Tues for Bench, Squats and Deads (75kg 95kg and 120kg. I'm 68kg BW).
This afternoon I've got no set plan. Probably some light deadlifting.
Is it better to stick with these basic compound movements but go lighter on my non-ME days? (I workout Mon-Thurs then rest over Fri-Sun)
Or are there some more interesting, higher volume, perhaps isolation exercises which would benefit me?
My goal is to increase my max lifts for Bench, Squat, Dead but I've found that my new found max strength is allowing higher volume high-rep work. Maybe I really am getting stronger?!