4 month forced layoff from consistent lifting.
got back into it around May. Getting back into the swing of things.
No real programming.
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
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.