Decided to do front squats 2x a week and Bulgarians once a week. At least while I slowly build up on front squats. Today actually felt better than 9/18. Better rack position.
Decided to take a step back (pun intended) and lower weight as the last couple weeks werent so hot. Didn't feel great today either, maybe going from 1x to 2x a week has made it so I lost a bit of the groove
Dumbbell Romanian Deadlifts
137's (274 lbs) × 6,5,5
Dumbbell Shrugs
137's (274 lbs) × 10
Dumbbell Deficit Deadlifts
163's (326 lbs) × 3 × 3
Last edited by KoolDJVader; 09-28-2020 at 01:26 AM.
Finished off with a set of resistance band Perfect Pushups and ab wheel rollouts
I kinda felt that doing dumbbell work would be harder to get into once I got a barbell. Its not so much I dislike dumbbell because I like them but just so much easier to load a bar and less time consuming overall.
Right leg:
77.5's + 25 lb vest (180 lbs) × 5,5 (ugly as well)
Dumbbell Romanian Deadlifts
115's (230 lbs) × 8
138's (276 lbs) × 5,5
Dumbbell Shrugs
138's (276 lbs) × 10
Dumbbell Deficit Deadlifts
167's (334 lbs) × 3 × 3
I think Im going to move some stuff around....Bulgarians and Romanians after front squats on one day and deficit deadlifts after front squats on another. Bulgarians felt better after deficit deadlifts, at least the one set I did
Day 1
Front Squats
Standing Overhead Barbell Press
Dumbbell Deficit Deadlifts
Bent Over Barbell Rows
Valslide Leg Curls
Day 2
Front Squats
Dumbbell Bulgarian Split Squats
Dumbbell Romanian Deadlifts
Dumbbell Shrugs
Chins ups or Pull ups
Day 3
Upper Body with dumbbells
Last edited by KoolDJVader; 10-04-2020 at 05:29 PM.
Hang cleans and GMs spur of the moment add ons. Was too lazy to set up chin up bar but wanted to do more pulling. GM was just for more hams due to all the front squats (although RDLs and deficit deadlifts on Sunday was fairly ham intensive especially since Bulgarian hit hams fairly well too)
Didnt hurt shoulder much today, searched ways to do this as shoulder friendly was as possible. Might as well use these considering how much I paid for this rack
Left leg:
35's (70lbs) × 5
45's (90lbs) × 5
55's (110lbs) × 5
65's (130lbs) × 5
70's (140lbs) × 5
Basically did a Starr 5x5 for my left leg
Right leg:
"Warmed up" with 3 reps for all the left leg work set and
80's x 9
Was seriously thinking of doing either front or back squats due to last week's crapfest with my left leg but decided to man up and re-work the set and rep scheme
Dumbbell Romanian Deadlifts
142's (284lbs) × 6,6
Dumbbell Deficit Deadlifts
174.5's (349 lbs) × 3 × 3 (on last set did 5 reps of shrugs before putting down the DBs)
These are getting tough, I think my "linear progress" is done. Will still go up in weight but may do a modified Hepburn scheme....do singles, then doubles and finalky triples in progressive weeks. Or I may use a pair of 35lb plates and try to keep up the linear progress.
I'll bring back Bulgarian Split Squats soon, probably on this day after deads for a set or 2. But it was a bit inevitable they would fall by the wayside once I got a bar and rack. The 246 x 8 was not easy, in a bit of role reversal, back squats are a light day squat and front squats are heavier. Just for safety's sake. Dan John like higher reps on back squats and lower on fronts and its sort of influenced by him (more specifically, back squats for higher reps he like for hypertrophy). Using a 5 ft bar wasn't really an issue. I dont think I'll go too crazy on weight, keep reps higher but will push the ATG pause squats.
I think for the next 6-8 weeks, I'm going to this 3x a week
Front Squats (HLM scheme)
Standing Barbell Press (HLM scheme)
Bent Over Barbell Rows and/or One Arm Thick Handle Rows (alternate per workout although some days may do both for less set each)
Good Mornings or Valslide Leg Curls (alternate per workout)
Haven't been logging it but been having a dedicated arm/forearm/grip day where I do Fat Gripz DB rows so need to take that into accountw
My usual progression is 5 lbs total a week which would have left me at 359. Since this was going to be my last week of these for a bit, didn't want to be just shy of 360 total lbs). Next time I do these, will probably use 35 lb plates so less deficit, more weight.
261 x 5,5,5
241 x 1 (Beltless ATG with pause)
Switched from Olympic lifting shoes to flat sole. Always felt a bit of a pitch forward with back squats with raised heel. Will probably still wear Olympic shoes for front squats. I may go to 266 on this but want to keep weight on the moderate side due to my set up so probably not much higher.
Good Mornings
191 x 5,5,5
Felt better with flat shoes. Plan was to do 2 sets of GM and 2 sets of leg curls but....
One Arm Seated Dumbbell Shrugs ("Gittleson Shrugs")
65 × 15,15 per arm
Finished my "yoke" work with some neck work. Also did some pinch grip exercises and forearm work.
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