Hi CT and all others,
I have been running this for 8 weeks, and been doing good, but now im starting to stall on all lifts in all the rep ranges. So my brain starts to think about another program to get things going again. Its like i dont trust the system and going for it in a long term.
Use a daily undulating periodization model:
MONDAY (DAY 1)
Front squat (heaviest) 4 work sets of 6 reps
Bench press (moderate) 3 work sets of 10 reps
Deadlift (light) 3 work sets of 12 reps
Chest-supported t-bar row (pump) 2 work sets of 15 reps
WEDNESDAY (DAY 2)
Bench press (heaviest) 4 x 6
Deadlift (moderate) 3 x 10
Front squat (light) 3 x 12
Bent over barbell row (pump) 2 x 15
FRIDAY (DAY 3)
Deadlift (heaviest) 4 x 6
Front squat (moderate) 3 x 10
Bench press (light) 3 x 12
Seated row (pump) 2 x 15
My problem is that i always push myself and grinding to get the reps in so i can add some weight to the next session. Its like i dont think i will and muscles or get stronger if i dont. I know thats is not the case, but when im in the gym it just happens. I have a hard time holding back and im always going balls out on the big lifts and adding stuff because my brain tells me ”more i better” And if i miss a workout day i get pissed and fell i need to ”catch up” another day. I like to see progress both in weight lifted and in the mirror.
I tought of myself as a type 3 in life, but maybe not in the gym. I train at a crossfit box and see alot of strong people, and maybe it affects me.
Im 41 years old and have been training 4 years very consistent. My weight is 95kg (210 punds) and im 186cm (6,1).
If someone have tips how i can handle this and not going balls out and grinding and start to looking for solutions that i probably worse then going lighter and have a long term progress plz let me know.
3 days a week fits my lifestyle as it is now whit work and 2 kids and one on the way.
My lifts are from the last 8 weeks.
Deadlift 165kg for 6 reps, 140 for 10 reps, 130kg for 12 reps
Squat 112,5kg for 6 reps, 90kg for 10 reps, 80kg for 12 reps
Bench 107,5kg for 6 reps, 95kg for 10 reps, 85kg for 12 reps