I’m greedy. I know I can’t chase every goal. But I can maximize one while maintaining others. Just finished getting fairly lean (now at 10.1% bf) and have been maintaining that. It’s time to add a little size. I change up my routine every six weeks or so. I’m currently following my version of the shotgun method. here are my stats followed by this weeks workouts so far.
maxes are skewed since i havent trully maxed in a bit but i’ve done some single work
incline bench 225x1 (i rarely bench unlesss competing)
deadlift 405x 5x1 cluster.
avatar pic was taken today.
dec db bench warm up then 70(2x8) 80(6) 75(10)
pull up bw(8,8,6) asst with band for (10)
bul. split squat 45(8) 65(8) 95(6) 45(10)
was my first time using BB for bul. split squats, but the workout overall was a little light.
DB press to fly 40x8, 50x8, 60x8
wide cbl row 135x8, 150x8, 165x8
single leg sled 20x20
skip laterals 30(2x8) 35x8
DB muscle snatch 10x20, 12x20, 15x20
hammer curl 35xfail
DB ext on ball 30xfail
didn’t really need much leg work today, pretty sore after monday, but helped with active recovery and really trying to perfect deadlift form.
crazy 8 complex and abs.