Took a break for a couple years, lifts dropped. I’m looking for something sensible, but I need to build a better back. I think my best gains came when I got strong enough to do weighted dips, 5 sets of chinups spread out through the workout twice a week, and 5x10 squat/deadlift. I lost mostly on leg muscles and back, I feel like.
- DL: 220 lbs
- Bench: 185 lbs
- Squat: 175 lbs
- Press: 120 lbs
Those aren’t PRs, just something I could do last week for 1 rep (with 2-3 warm up sets).
I’m probably going to do 5s pro with 5x5 FSL, it’s at least what I thought makes sense. I was planning on doing something like 3 sets of around 8-10 reps for accessories and I wanted to get them to 5 sets during the first 2 cycles, then back to 3 and I focus on main lift PRs.
- DB Incline
- Tri pushdowns
- DB rows
- BB Curls
- Lat raises
- Overhead triceps extensions
- Farmer walks a couple times with whatever DBs, I just walk more some days
- Lat pullsdowns (I just do those for a pump, not counting sets/reps)
- If lower back’s not fried, 2 sets of SLDL/Goodmornings
- DB bench press
- DB rows, usually same weight as Deadlift day
- Random chest press for pump, I don’t count reps
- BB curls or hammer curls with DBs, I don’t count reps
- Random leg machine for pump, leg extensions or hamstring curls
If I add something it’s usually some shrugs at the end, if I feel good. Or some facepulls on a day that I’m not doing them normally.
Goal is to regain 85% of my previous lifts, then at that point progress will slow down a little bit most likely. Does this above make sense or do I need to switch things around?