Bored in group and don’t want to read more so gonna start this again. No idea if I will have time to keep if fully updated but will do my best based on responses. Just keeping a log of dumb stuff I do to show ppl you can do some odd stuff and get away with it. Optimal no fun sure for me
I like volume and frequency and love to push it on both. Never done a true strength focus ever so this is new. Still attempting to hold myself back a bit with direction from a friend. He wanted me to guinea pig this
Idea is to squat and bench 5 days a week to a training max and dead on the 6th day with bench. I also do shoulder some lat and some arm work most days. Only on the second week so far. Day 6 I did extra back and arm work as well
D1
Squat: (135, 185, 205, 225)x5, (245, 265)x4 (275, 295, 315)x3, 325x2, 225x4x2
30 degree incline (135, 155, 175)x5, 195x4, (215,235)x2 255x1 225x2x2
Shoulders 4 sets rear and lateral delts
Pull up 3 sets
That was D1 first week I won’t write the rest but saw good increases all week as I got used to heavier weights agian which i haven’t lifted in a good year. And also for once focusing on form and depth when squatting so that’s new to me as well
D1 W2
Yesterday
Squat (135, 225)x5, 255x4, 275x3, 315x3, 345x2, 365x1, 335x2, 315x2
Incline 135x5 165x4 185x3 (205, 225, 245)x2, 265x1, 235x2, 225x2
Rear delt partial 3x25
Lateral 2x10/10 (drop set) 3x8
Pull up 3x10 ish underhand pull down 1 set
Curls 4 sets
Doing mobility everyday and squat depth is finally getting better and not too sore for now. Feels super low volume to me but gonna go by what I am told for a while at least. Bw is 204-210 depending on my fatty appetite