Back to EMOM work next week
Volume
Squat 12x2r
Bench 8x3r
Dead 15 singles every 30s
AR
Pause squat
Incline bench
Bb row
Rope pull through
Abs
Friday
Squat 2rm + 3 singles
Bench 2rm + 3 singles
Deficit dead (conventional) 1x5r
I guess I’ll elaborate on this some, if you guys have any input that would be cool.
Monday
Sq @60% of last trainings single (340)
~ start w/200-205
Bench @65% of last trainings single (255)
~ start w/165
Deadlift @60% of E1RM (400?)
~start w/240-245
* keeping my bench load heavier than the other movements because that’s the only way my bench progresses.
Wednesday
Pause squat same load as Monday for 2x5r
Incline bench 3x5r @8 repeats
BB row AMRAP my set of @8
Rope pull through 2x15r
Abs
Friday
Squat 2rm @9 + two singles of increased loads (increase weight like last cycle)
~first week won’t have the two singles after 2rm
Bench 2rm @9 + two singles of increased loads
~again first week won’t have the two singles after 2rm
-Deficit deads 1x5r @8 (this May change depending on lumbar/SI discomfort)
Saturday
Secondary AR full body day
Here’s my biggest reason for changing my Monday’s back to lighter intensity more volume, nagging pains. I noticed as I increased my loads the lat several weeks on my VDs my SI and Lumbar felt “off”.
Again, any input and I’m open to critiques! Obvious, goal is increase intensity day.