So,here’s some training thoughts for the upcoming training cycles
My strength goals are an 80 kg ohp and a 180 kg squat
Also physique wise I’m focusing on traps,upper back,neck,forearms,shoulders and glutes
For the ohp
On my heavy days I’ll focus on Z presses and presses of off the knees as a max effort movement and push presses,maybe wider grip standing presses and more Z presses and presses off of the knees
On lighter days I’ll keep ohp for high reps as a main movement,chasing a 45-50 kg x 20 reps
As a secondary movement I’ll do pin presses for reps.I’ll not do many top end pressing though.Instead I’ll find 1-2 pins near my forehead.Maybe I’ll add some seated unsupported pin presses if I stall on these,but for the time I’ll stick with the standing version
Also I’ll keep pushing my extensions,although my triceps are not the weak link
For the squat
Here I’ve made some great progress over the past few months,so changing stuff would be dumb.So it’ll be more of a recap than anything
For my heavy days I’ll keep maxing on low bar pause squats,squats with bands and front squats.As a secondary squat I’ll do a high bar or front squat either as it is,with a pause or off of pins.Then I’ll start doing some heavy good mornings
For my dynamic effort days,I’ll keep band cycles for at least one more cycle and that go back to rotating weights probably
After my main movement I’ll keep doing high bar and front squats for high reps (15+) going for a rep record and then maybe doing 1-3 easier sets shooting for a total number of reps just to get some extra volume in.Then 1-2 posterior chain movements
One thing I don’t do and I think it will help is heavy or heavy-ish ab work.So I’ll add 2-3 ab movements per week and see how that goes
For traps
My traps are growing,so basically I’ll keep doing what I do,which is going for rep pr’s for the most part on barbell shrugs,wide grip barbell shrugs and dumbbell shrugs with various weights
For upper back
Same goes here.I’ll keep pushing barbell rows with a variety of grips,meadow rows,1 and 2 arm t bar rows(I HATE HEAVY 2 ARMS T BAR ROW BTW) and probably some krocs too on my heavy days for sets of 3-6 reps and on volume days for 50-100 total reps
For neck
Neck is growing as well,so not many things to change.I’ll keep neck curls as my go to movement,but instead of doing 3 sets adding 1.25 kg per week I’ll pick a random weight each time and go for a single set and total rep rp.For the most part I’ll stay above 100 total reps per workout,although that may change
For forearms
My forearms are P-A-T-H-E-T-I-C.I mean look
So,here’s the plan.I’ll do 1-2 movements per workout,1 for the extensors and one for the flexors for sets of 10+ reps
Extensors:Reverse barbell curls with and without fat grip,hammer curls,Ez bar uneven curls
Flexors:barbell and dumbbell wrist curls standing and seated,cable wrist curls and holds with 1 and 2 arms,table curls,half curls
For shoulders
Basically the pressing work I do for my ohp
For glutes
Same as above
Also I’ll start adding some band work on my off days,but that can be thrown away at any time
That’s basically everything I have in mind for my future training sessions