Hi Everyone,
Figured It would be good to be more organized for tracking my progress. I’m 35,with a wife and a kid.
Had a minor Hip suregry a few months ago to fix the laberal tear and a cyst on the left side…3 months rehab and then when i got back progress was really slow
That pushed me back a fair bit in terms of my strength and my where i Had reached over the previous 12 months
But not crying over split milk…
Back to my old routine from last year based on DUP where i Squat, DL and bench 3 times a week…Looks like below
Monday:
- Squats: 5 * 1-2 reps at 90%
- Bench: 4 * 4 at 80%
- Deadlift: 4X8 at 70%
- Deadlift and hamstring work
Wednesday:
- Deadlifft: 5 * 1-2 reps at 90%
- Squat: 4 * 4 at 80%
- Bench: 4*8 at 70%
- Bench assistance
Friday:
- BEnch: 5 * 1-2 reps at 90%
- Deadlift: 4 * 4 at 80%
- Squat: 4X8 at 70%
- Squat hypertrophy
Weight increases by each week for three weeks and then fourth week is deload
Tuesday and Thursday I do push and Pull
Current 1 rep maxes are:
- Squats: 120kg
- Bench: 95kg
- Dealdift: 140kg
Will post videos for form critique regularly…any help advice would be highly appreciated