Week 1, Day 2
OH PRESS
125 x 10
135 x 8
140 x 6
…with…
WEIGHTED CHINS
+65 x 7
+65 x 7
+65 x 7
DIPS
+65 x 10
+65 x 10
+65 x 10
+65 x 10
+65 x 10
…with…
T-BAR HIGH ROW
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
1 Like
Week 1, Day 3
INCLINE BENCH
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
DB ROW
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
CURLS
50 total reps
TRICEPS
50 total reps
1 Like
Hey man I had question for you. You’ve done/do this type of training so I figured I would ask your opinion.
I wanted to give a structured high frequency training a try at some point. I think hitting the gym 6 days a week is what I really want to do especially after the wedding (who knows maybe before for a bit). Based on this layout, what would you change or sets/reps would you be aiming for? I think my body can handle it.
Monday/Wednesday/Friday
Back Squat (High Bar)
Bench Press + Rows
Curls + Condition
Tuesday/Thursday/Saturday
Front Squat (Replace with DL on Saturday)
Overhead Press + Chin Ups
Dips + Ab Wheel
Sunday
Yoga and focus on recovery!
*On a side not though. is this the lightest you’ve ever been??
I think what you have written looks pretty good. I might throw in some GHR, RDLs, or some type of direct work to the hamstrings a couple days a week. It doesn’t have to be much (3x8, 2x10, 4x12, etc), but I have found it is good to do for knee and hip health, especially if you’re squatting so much. You could count the deadlifts as one day if you decide to do those.
Also, remember that loading and intelligently using auto-regulation is the key to a successful high frequency squatting routine. Keep the volume super low, and work up to it. If your knees start feeling like shit, you’re doing way too much. Daily squatting is an entirely different mindset compared to squatting 2 or 3 days per week.
Well, when I started lifting at 23 years old (I am 33 now), I was 130 lbs, so I have been much lighter than I am now. I am not a big guy by any stretch, I have a small bone frame. However, I am the leanest I have been in probably 8 years, I think I am probably around 11-12% right now-- I keep getting leaner each month, its crazy. I don’t think I have ever been 180 pounds and this lean before, I owe it all to my diet, because my training is basically the same as it was last year.
The biggest I have ever been has been 200 lbs, but I was about 20% body fat. I did not like how I felt at that weight or how much food I had to consume on a daily basis-- it was unreal. I actually felt like a selfish pig by the amount of food I would put down each day-- but I was friggin strong at that weight.
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Week 1, Day 4
HB SQUAT
325 x 5
290 x 5
FRONT SQUAT
285 x 5
255 x 5
GHR
4 sets x 12 reps
WEIGHTED DECLINE SIT-UP
4 sets x 10 reps
Week 1, Day 5
OH PRESS
155 x 5
140 x 5
140 x 5
…with…
PULL-UPS
x15
x15
x15
x15
1-ARM DB SHOULDER PRESS
55 x 15
55 x 15
55 x 15
55 x 15
…with…
BB ROW
135 x 15
135 x 15
135 x 15
135 x 15
Week 2, Day 1
HB SQUAT
275 x 9
295 x 7
315 x 5
FRONT SQUAT
235 x 9
250 x 7
270 x 5
RDL
275 x 8
275 x 8
275 x 8
WEIGHTED DECLINE SIT-UP
75 x 15
75 x 15
75 x 15
75 x 15
Week 2, Day 2
OH PRESS
130 x 9
140 x 7
150 x 5
…with…
WEIGHTED CHINS
+65 x 7
+65 x 7
+65 x 7
DIPS
+65 x 12
+65 x 12
+65 x 12
+65 x 12
+65 x 12
…with…
HIGH ROW
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
1 Like
Week 2, Day 3
INCLINE BENCH
165 x 9
165 x 9
165 x 9
165 x 8
165 x 7
165 x 6
DB ROW
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15
CURLS
50 total reps
TRICEPS
50 total reps
Week 2, Day 4
HB SQUAT
330 x 5
295 x 5
FRONT SQUAT
290 x 5
260 x 5
GHR
x15
x15
x15
2 Likes
Week 2, Day 5
OH PRESS
160 x 3
145 x 5
140 x 5
…with…
PULL-UPS
x20
x18
x15
1-ARM DB SHOULDER PRESS
55 x 12
55 x 12
55 x 12
55 x 12
…with…
BB ROW
135 x 15
135 x 15
135 x 15
135 x 15
1 Like
Week 3, Day 1
HB SQUAT
285 x 8
305 x 6
325 x 4
FRONT SQUAT
245 x 8
265 x 6
280 x 4
RDL
225 x 12
225 x 12
225 x 12
2 Likes
Week 3, Day 2
OH PRESS
135 x 8
140 x 6
45 x 4
…with…
WEIGHTED CHINS-UPS
+65 x 8
+65 x 8
+65 x 7
WEIGHTED DIPS
+30 x 10
+30 x 10
+30 x 10
+30 x 10
+30 x 10
+30 x 10
+30 x 10
+30 x 10
+30 x 10
+30 x 10
…with…
HIGH ROW
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
Week 3, Day 3
INCLINE BENCH
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
DB ROW
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15
CURLS
100 total reps
TRICEPS
100 total reps
Light weights for the win! lol
1 Like
Week 3, Day 4
HB SQUAT
350 x 3
315 x 5
FRONT SQUAT
315 x 3
285 x 3
GHR
4 sets x 15 reps
DECLINE WEIGHTED SIT-UP
4 sets x 15 reps
Man, so I feel like I am in a completely different body. So friggin lean, I can wear clothes that I haven’t been able to wear in a long time, I am down 3 holes on my lifting belt-- AND my strength is much, much lower. I feel a lot better, and personally think I look better- but definitely not as beefy and strong. Can’t have it all I guess!
In any case ,trying to build up overall strength on everything in my new physique and see if I can get near to what I was at when I was in the 190s.
1 Like
Week 3, Day 5
OH PRESS
165 x 3
150 x 3
150 x 3
…with…
PULL-UPS
x20
x20
x15
DB SHOULDER PRESS
8 sets x 10 reps
…with…
TRAP BAR ROWS
8 sets x 15 reps
Bodyweight was 174.6 this morning.
2 Likes
Week 4
HB SQUAT
295 x 7
315 x 5
340 x 3
FRONT SQUAT
250 x 7
270 x 5
290 x 3
RDL
225 x 15
225 x 15
225 x 15
WEIGHTED DECLINE SIT-UP
+75 x 15
+75 x 15
+75 x 15
+75 x 15
1 Like
Week 4, Day 2
OH PRESS
140 x 7
150 x 5
155 x 3
…with…
WEIGHTED CHIN-UPS
+65 x 8
+65 x 7
+65 x 6
DIPS
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
…with…
T-BAR HIGH ROW
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
2 Likes
Week 4, Day 3
INCLINE BENCH
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
DB ROW
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15
CURLS
100 total reps
TRICEPS
100 total reps
Week 4, Day 4
HB SQUAT
355 x 3
320 x 3
FRONT SQUAT
320 x 3
285 x 3
GHR
x15
x15
x15
x15
DECLINE WEIGHTED SIT-UP
+75 x 15
+75 x 15
+75 x 15
+75 x 15
2 Likes