The Template Monday: A or B, Squat Wednesday: A or B, Deadlift Friday: A or B, Squat
Upper A: Bent Overs Row & Bench Press + Face Pulls + Curls + Ab Wheel Upper B: Chin Ups & Press + 6-Ways + Rope Pushdowns + Toes to Bar
The Progression* Phase 1
2x5, 5+ until 5, 4… then
2x3, 3+ until 3, 2… then Phase 2
2x10, 10+ until 10, 9… then
3x8, 8+ until 8, 7… then
4x5, 5+ until 5, 4… then
4x3, 3+ until 3, 2…
*Same progression scheme applies for deadlift, but starting with a single set
Phase 2 and 3 were inspired by Greg Nuckols tips on linear progression
Periodize
When you plateau, add volume
Will more likely switch to an Upper/Lower split when squat stalls on phase 3
Notes Chin ups: Warm up and first 2 work sets were done from a dead-hang. AMRAP set reps were done keeping the upper back tight. Press: Warm up and first 2 work sets were done from a dead-stop at the bottom. AMRAP set reps were done starting from the top. Deadlift: Warm up sets were done from a dead-stop. AMRAP set was done touch n’ go (working on grip strength). First 5 were done double overhand, last 10 with mixed grip (swapped sides midway). Accessories: 6-Ways and pushdowns were done with myo-reps protocol. Will switch to 2 rest-pause sets to failure as I felt I could have kept going forever. Toes to bar: Will had 1 rep per workout while perfecting form and emphasizing eccentric.
Notes Bent Over Rows: Warm up and first 2 work sets were from a dead-stop (Pendlay rows). AMRAP set was done without pauses. Little body english on last 2-3 reps. Bench Press: Warm up and first 2 work sets were paused. AMRAP was touch n’ go. Squat: Warm up sets were paused. Last set was brutal. Although my legs were shaking, I might have been able to squeeze a few more. Hiccup was my lungs were on fire and bracing was inefficient. The latter convinced to cut the set short. Aiming for 15+ with 210 next time around. Accessories: Bumping weight whenever I hit 15+ reps on first set. Ab Wheel: Same as toes to bar, +1 rep per workout, focus on form.