- Joined
- Jun 3, 2015
- Messages
- 811
Legs
Deadlift: 60kgx5x2, 100kgx3, 140kgx3, 180kgx1, 200kgx1, 220kgx1, 240kgx1, 220x4
Box squat: up to 100kgx7x3
Leg press//Single leg atg squat: 20/13 4 rounds
hamstring curls: 4x12
Lifetime DL PRs. Previous best was 500lb/227.5kg even, but I had done 455lbx9 years before that on a lotta tren stimulants and orals. I will now be moving DLs to back day. I have no idea how I want to handle programming my DLs, maybe use a fairly generic powerlifting program and don't worry that it's mostly heavier weights/lower reps because I'll still get something out of the exercise. I had some success starting with 3 sets of 6 week 1 then going up to 6 sets of 6 over the course of 4 weeks, then backing down volume while raising intensity going down to 5x5,4x4,3x3,2x2,1x1 over the following weeks. That sounds good because then I feel like I have a lot of energy to train lats harder in the later weeks and don't feel as fried not doing sets to absolute failure.
Deadlift: 60kgx5x2, 100kgx3, 140kgx3, 180kgx1, 200kgx1, 220kgx1, 240kgx1, 220x4
Box squat: up to 100kgx7x3
Leg press//Single leg atg squat: 20/13 4 rounds
hamstring curls: 4x12
Lifetime DL PRs. Previous best was 500lb/227.5kg even, but I had done 455lbx9 years before that on a lotta tren stimulants and orals. I will now be moving DLs to back day. I have no idea how I want to handle programming my DLs, maybe use a fairly generic powerlifting program and don't worry that it's mostly heavier weights/lower reps because I'll still get something out of the exercise. I had some success starting with 3 sets of 6 week 1 then going up to 6 sets of 6 over the course of 4 weeks, then backing down volume while raising intensity going down to 5x5,4x4,3x3,2x2,1x1 over the following weeks. That sounds good because then I feel like I have a lot of energy to train lats harder in the later weeks and don't feel as fried not doing sets to absolute failure.