Quote:
Originally Posted by wogihao  I used to get days like that, you just look at the wieghts like you just been tango'ed thinking "WTF!". Its so frustrateing but just stick with it, these days are build into to training by God to get rid of the fair weather trainers and pub lads from getting big or strong. |
LOL.
At that height my legs have been totally taken out of the equation. We moved the setup to the floor at 170kg flew up from the floor, even with hitting Heavy Deads and Heavy Box Squats this week.
Moved to the rack and struggled. I think its a combination of form and a tight lower back.
Any a result I'm looking to switch the workout around to train weak parts for a few training cycles.
This is subject to tweaks, but I expect the new training routine to look something like this:
Push / Pull / Volume & Assistance
(I'm sure no one will like this routine either
)
Monday (Pull)
[Hip Dominant] Rack Deadlifts: 5*5 / Bench Dead Shrugs: 5*5 [*]
[Assistance] Gripwork in Rack
[Horizontal Pull] BOR: 5*5
[Hip Dominant] GHR: 5*5 ~Slow Negatives, Exposive Positive
[Vertical Pull] Hammer Grip Chins: 5*5
Bench Dead Shrugs are explosive Deadlifts done from two benches (so slightly lower than the rack), shoulders shrug high as is going for a clean and hips are driven forwards.
Wednesday (Push)
[Hip Dominant] Box Squats: 5*5
[Horizontal Push] Close Grip Bench Press: 5*5
[Vertical Push] OHP: 5*5
[Vertical Push] Calf Raises: 2*25
Saturday (GVT Style / Assistance)
Large muscle groups will be 100 reps, small muscle groups 50 reps. No defined sets. High rep work is being added in to build up lactic acid tolerance and provide a different stimulus for hypertrophy.
**EDIT** I've said GVT, but it's not *true* GVT as Wogi pointed out
[Large] Decline DB Bench
[Small] Wide Grip Tricep Pushdowns
[Small] Hammer Grip DB Curls
[Large] Leg Extension
[Large] Seated/Lying Ham Curl
[Rehab] Standing L Flies
[Large] Ab Rope Crunches