Squat
195x4x6r
Strict OHP
80x4x6
Rope pull thru
40x3x10
Rope tri ext
40x3x20
Face pull
45x3x15
3 week waves
60,70,80 (4x8 , 4x6, 4x3)
65,75,85 (4x6, 4x4, 4x2) last week of 85% has plus sets or work to a new max.
deload if i feel like it and repeat
*deads are EMOM whatever the total reps are the goal is to finish in half the time (20 reps = 10 min, 15 = 7.5min - just to increase intensity since the load is relatively low *Submax bois standup* - minus week 1 and 4 luls
I wont test for 1rm, Ill add 10-15lb to my current 1rm if I progression is consistent from wave to wave. I peaked sometime back with a 355sq 405d and 255 b. All to familiar with pushing past deloads I re aggravated my lumbar, then life got a hold of me (funny what kids do
wouldn't trade the time for anything though). So, I'm trying to just rebuild.
sq 2x
bench 2x
dead 2x
ohp 2x
Current body weight is 151
Supplements
5g creatine mono
100mcg mk7
500mg curcuminoids daily
200mg coq10
500mg w/10% withanolides (50mg total)
4.5g beetroot powder
You guys can see my supplement stack has shifted from gains to overall general health (heart, arterial elasticity and brain health) Looking at longevity for my daughters sake lol
Warm ups for lifting haven't really changed
Stir the pots
Clam shell + oblique plank
bird dogs
QL/butt walks
My cardio is EMOM sets for dead lifts and the occasional brisk walk before lifting.
I don't know how often Ill update. But, this is the tentative layout and I'm currently in week four now.