I train every day, I don't follow any routine, I go by my instinct and goals, I have some guidelines I try to keep.
My training is mainly full body or upper/lower split.
I eat pretty clean and I always feel that I am full and nourished.
I will describe my training in the last days:
Saturday: Overhead pressing, dips
did a nice set: military 60kg x 3 reps, thats good for me now. Snatch grip behind neck push press: 70kgx3rep. 80kg seems to be a tough challenge. I do large leg drive but the bar goes only a couple inches up. It's a great exercise. Finished with dips. My shoulder were pretty hammered so i did 5 sets of 5. then a single with 10kg and 3 sets of 3reps ultra wide focusing on pecs.
Sunday: Front squats, curls
The theme was doing triples. Warm up, ramp: 60/70/80/90/100/110kg triples. then I failed at 120kg. my knees were like no way we will squat. then i deloaded to 100kg and did 3 sets of 5 reps and this was like rock n roll for me. i was very satisfied with the last 3 sets. I ended with hammer db curls using the 20kg. high five good job, go home.
Monday: Speed Pulls, bench.
I am pulling from blocks under my knees, because from the floor my lower back is rounded. I was doing heavy triples and 5reppers couple days before so i decided to do snatch grip high pulls. Worked to a 75kg lift. I use straps to focus on exploding from the leg and hip than raise with calves, shrug and drive the bar as close to my body. I work on a explosive pop from the hip when the bar hits the upper thigh and goes up.
Then i did bench press. I was really amped up and did a 80kgx3rep with good technique which is good for me. Then i did 2 singles with 85kg and did a couple of sets for 6-10 reps in the 70kg range.
Tuesday: Upper back
I knew i have to do lats. I felt my grip was very weak. I started with chins which are a staple for my back but the first rep felt like shit so I decided to do high reps on wide grip pulldowns, db rows, cable rows, close grip pulldowns. It was very discomfortable and awkward to do this because it was mainly pumping iron, repping and I am more of a performance type of guy. Almost felt like wasting time and energy.
Wednesday: Back squats, bench, good mornings, calfs
Today i wanted to squat 3 plates for a single and a PR. I felt great soreness in my lats which I rarely feel.
The bar felt very good on my traps. Solid and tight. I felt that my lower back is kind of asleep. From the first rep with the empty bar i felt that my knees are sore and rusty, but i was determined to squat. I did only singles from 60kg to 140kg. The 120 and 130 felt very awkward to me. They weren't heavy but the motion was poor. I thought that i do the 140 even in a poor manner, the 140kg was light on the upper body but i didn't feel the tightness in the lower back. I tried to squat and the knees said no again so i did 3 kind a 1/3 squats. I went to the bench. I felt unstable lying on my sore lats but did quite well for my stats. I did lots of volume, nothing special. Then i decided it is time to give squating and pulling a short break till my knees will feel good and decided to learn the good morning. I did seated, standing from pins and free standing. I did 40kg for reps but the movement is quite new to me. This will be my substitute for sq and dl for the next week or two. I will add natural ghr's. I finished with calf work which i never do but decided i have to because they are a very week part.
Today: Overhead pressing, shoulders isolation + biceps
I know i did bench the day before but i was inspired by the Indigo team one pressing hard so I did first military press. I learn to drive the bar through sticking points and i gain strength and confidence in repping out. I workerd to a 55kgx6rep and 60kgx2rep. I tried to push press the 60kg for more reps but the knees didn't allow me to do this. So i ditched the push presses in snatch grip behind neck witch i really like to do and did standing db presses. worked to 22.5kg for 6 rep. Not bad but not good. Then i did bb upright row. It was the first time i did them for more than 1 set. I do them almost to my mouth, worked to 40-45kg for 4-8 rep. I will do them for a couple weeks till I u-row 60kg and will see if they develope my shoulders. I don't now yet if they are worth doing. I ended with curls. My favourite are alternate standning db curls. I did the 20kg but were heavy. Was still sore from back work. I did the 15kg. Than i saw a 28kg ez bar on the preacher. i tried, did 3 sets of 3 reps. very heavy, slow reps, grinders. i will keep the weight and work them till thy will be easy to do.