Hello Coach (and Team),
Thank you very much for the useful articles, I have been an avid reader, especially the natural lifter series!
I am wondering if you have any tips for me on my routine.
Male, 30 y.o., 85 kg (187lbs), 180 cm (5 ft 11 in) here.
Personal bests estimates at the moment:
Squat : 130 kg (285 lbs)
Deadlift 160 kg (350 lbs)
Bench Press: 105 kg (230 lbs)
Currently I am doing 6 days / week.
Every exercises is for 3 sets x 5 RM with 3 minutes rest periods.
Lower Body Day 1:
Single Leg Calf Raise
Push Day 1:
Behind Neck Press
Bench Dip (+Weight)
Pull Day 1:
Lower Body Day 2:
Double Leg Calf Raise
Push Day 2:
Close-Grip Bench Press
Pull Day 2:
Reverse Grip Bend-over Row
Alternating Dumbbell Curl
(I have tried shuffling it by doing less frequency - the same basic thing, but 3 days / week for two weeks, with 5 sets instead of 3 to compensate the volume. But the workouts ended up pretty long and especially the lower body day was wiping me out.)
I train at home so I can do only free weights and bodyweight stuff.
My main priorities are achieving the most balanced physique and also maintaining longevity.
I would be interested to hear your thoughts on exercise selection, frequency, numbers of sets.