Day 1:
Squat to daily max (2-3 singles)
Reduce by 15%, 3x3
Pause bench 10x5
Bent row 3-4x6-12
Day 2:
Squat to daily max (2-3 singles)
Reduce by 20%, 3x6-8
Military press up to heavy triple
Reduce by 10%, 3x6-8
Weighted pull ups 5x6-8
Day 3:
Squat to conservative daily max
Reduce weight by 40%, pause speed squats 7x5
Day 4:
Deadlift to moderate triple
Maintain weight, 5-6 singles
Comp bench to triple
Reduce by 10% 3x5
Front squat to moderate 3x8-10
Unilateral row 3-4x8-10
Day 5:
Plyo day
Squat jumps 5x20
Plyo push ups 5x15
Handstand push ups 5 sets
Explosive pull up 5 sets
Day 6:
Yoga/stability/gymnastics
Principles:
Auto regulated. Rpe of daily max determines weight used. No grinders.
When significant progress in a lift is made (ie. big jump in daily max/hitting usual daily max for more reps), 2 day rest for primary mover of that lift. Then a new regular daily max is established.
Rest days are not scheduled. All "rest" will be corrective or tech days.
Daily maxes are never competition maxes. No psyche up, no grinding. Daily max is what I can lift that day with good speed.
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Results 1 to 10 of 10
Thread: Squat everyday
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12-11-2014, 01:28 AM #1Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
Squat everyday
Last edited by MarcAWilson; 12-11-2014 at 03:50 PM.
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12-11-2014, 03:47 PM #2Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
1/1/1 of programmed cycle, 5th day no rest
Squat
225x1
250x1
275x2
300x1 (saw stars)
255x2
Pause Bench
135x5x8
185x5
225x1
Bent row
95x10x3
Uni wide grip machine row
2 ppsx10x3
Curl
60x12x2,8
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12-12-2014, 08:01 PM #3Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
Squat
275x1x3
225x8,6x2 (ugly)
MP
140x2F
pull up
+25x6,5
Bwx6
Lateral raises
15x15x3
Pull down
105x12x1
120x12
130x12
Rope pinwheel curl
70x12x3
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12-14-2014, 07:54 PM #4Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
1/1/3 (yesterday)
Squat
205x4x7
255x1
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12-14-2014, 07:56 PM #5Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
1/1/4
Deadlift
315x3,1x3 (easy)
Bench
225x3 (moderate)
205x5x3
Uni plate loaded row
2ppsx10x3
Front squat
115x10x3
Ez curl
60x12x3 easy
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12-16-2014, 02:55 PM #6Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
1/1/5 off (no sleep)
Squat
295x1
315x1
275x2
275x1
Pause bench
225x1
185x5x4
Uni machine row
95psx10x3
Curl
60x12x3
Last edited by MarcAWilson; 12-16-2014 at 11:21 PM.
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12-17-2014, 09:38 PM #7Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
Squat
275x1
315x1
225x5x3
Military
140x3
115x6x3
Pull ups
3x8
Curls
60x12x4
Face pull
80x15x3
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12-18-2014, 05:46 PM #8Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
Squat
315x1, 1F
225x8x2
Bench
225x4
210x5x2,3
Uni plate machine row
100x10x3
Curl
70x12x3, 7
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12-19-2014, 11:33 AM #9Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
Feeling a bit run down. Rest + 4k calorie day.
Edit: felt better later, went to gym. Should not have trained. Felt weak and under recovered
Dead
225x3
275x3
325x1
345x1
365xF
Couldn't do back off sets.Last edited by MarcAWilson; 12-19-2014 at 03:03 PM.
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12-21-2014, 10:39 AM #10Registered User
- Join Date: Jun 2013
- Posts: 1,931
- Rep Power: 6398
ERM Day
Squat
275x1
225x12
Dead practice
Bench
185x12
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