So in my last post I said that I would be changing up my programming. There were a few things I liked about the training I did and a few things that I didn't like.
I did like the three days a week full body, but I think my programming was starting to take a toll on me. 2 of the days had me doing a squat and a deadlift on the same day, which was brutal for a full body split. In addition to wrestling often, I think that this was an issue with recovery.
Some of the exercises weren't my favorites either, but I found some exercises that I liked. I was also missing out on some areas that I wanted to develop (traps, triceps, hsmstrings, etc). My goal with this training is to get big and get strong and get in shape. It's going to be tough but doable. It's going back to my high intensity roots, but on a 3 day split instead of 4. This is what it will look like
Monday: bench: 50% method, back off set
Dips: 50-100 total reps
Rows: 2 sets
Chins: 30 reps weighted
biceps and triceps 3x20
Wednesday:
Squat: 50% method Back off set.
Rdl: 4 sets of 10
Paused hacks: 2 sets of 20
Leg curl clusters
Friday: incline: 350 method
Pbn: 50% method
Rows: 2 sets
Chins: 50 reps weighted
Biceps and triceps 3x20
Tuesday Thursday Saturday: facepulls, laterals, calves
It's a very simple but brutal upper lowrt program, pushing hard on a main movement to break PRs and then getting in quality volume with the assistance exercises. The reason there is no deadlift is because there is a lot of back work already in the orogram, and because I think the RDL is a better alternative for me right now. I'm not a powerlifter, so I don't necessarily need to do a proper deadlift. The RDL will most likely be done from a deficit, giving my entire posterior chain tons of time under tension with a strong eccentric. I'll also be throwing in barbell rows on Friday to hit my low back a bit more as well. For dips I think I'm going to keep them unweighted for now and really focus on moving my body under control.
