- Squat 5x45, 3x135, 3x275, 3x275, 3x275
- Dip 3xBW, 5xBW+25, 5xBW+25
- Row 5x45, 3x120, 3x120, 3x120
- Curls 7x(barbell)+6x27.5(dumbell), 8x30(dumbell)
Wrists hurt like hell during rows and some of the curls.
Did some soul-searching, and I decided that I wanted to squat 3x a week, period. Also, only doing deadlifts once every two weeks didn't sit well with me. So I've decided to ditch maximum effort days on chinups and dips in favor of combining my workouts.
Week A
- Monday (Volume): Squat, Press, Row
- Wednesday (Recovery): Squat, Dip, Chinup
- Friday (Intensity): Squat, Bench, Deadlift
Week B
- Monday (Volume): Squat, Bench, Chinup
- Wednesday (Recovery): Squat, Dip, Row
- Friday (Intensity): Squat, Press, Deadlift
This should cover my bases. It would be nice to make weighted chins an intensity lift, but I'll do those after deadlifts from now on. Same deal with dips. Gonna go for the bench tomorrow, though, since I'm pretty discouraged still about presses from last week, and it's been awhile since I've gone for a bench PR. Shooting for 3x190.
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