4 month forced layoff from consistent lifting.
got back into it around May. Getting back into the swing of things.
No real programming.
No percentages.
High reps and “heavy” (for me) weight.
1-2 top sets to failure. basically 5-10 rep range.
Once I hit 12 or 10 with a certain weight it’s time to increase the pound ages.
I may throw in rest pause and drop sets here and there.
Conditioning 1-2x a week (sprinting / weighted carries)
I do ancillary work (curls, leg ext., etc.)
work schedule is crazy, so I get them in whenever. it’s rarely a Mon We’d Fri type deal.
Split right now :
Chest / Back ;
Bench - top set 5-10
Bent Rows / Chest Supported / weighted pull-ups - top set 5-10
incline Db - top set of 10-12
DB row - 1x20+
Legs A -
squat - top set
stiff leg - top set
Legs B
deadlift - top set of 2-3
machine plate loaded squat - 3x20
Shoulder / Tri
Standing Db press - top set
Close Grip - top set
Side raises shrugs, etc.