s***r
发帖数: 358 | 1 Warm-up:
Agile 8
Deadlift:
135x11
135x7
185x5
225x6x6
4” Deficit Deadlift:
205x4x5
Stiff Leg Deadlift (4” deficit):
155x9
175x9
Front Squat:
45x10
95x5
135x5
155x5
155x5
Weighted sit-ups:
3x12
I was pretty beat by the time I got to the front squats. I am considering
dedicating a day in a week just for Front squat. My grip got much weaker,
but I am not concerned at this point as I can build it back up in the coming
weeks. My scm held up fine, but I felt a bit discomfort around my injured
rib cartilage when doing the deads. Hopefully this won’t be a problem for
next week.
Starting this week, I will be officially back to training 4 days a week. I
am currently not following any program as my training at this stage will
mostly play by ear and depend on how I feel. The plan is to start with a
weight I feel comfortable with and add 10-20 pounds each week until I can’t
add anymore. Then I will probably go back to 5/3/1. |
f*******n
发帖数: 5241 | |
a********g
发帖数: 790 | 3 Nice form! And awesome home gym (if I'm correct).
Looking forward to have a garage gym.
【在 s***r 的大作中提到】
: Warm-up:
: Agile 8
: Deadlift:
: 135x11
: 135x7
: 185x5
: 225x6x6
: 4” Deficit Deadlift:
: 205x4x5
: Stiff Leg Deadlift (4” deficit):
|
m*******r
发帖数: 13263 | |
g**4
发帖数: 863 | |
T*U
发帖数: 22634 | 6 这么多组，我的腰肯定先挂了。
【在 s***r 的大作中提到】
: Warm-up:
: Agile 8
: Deadlift:
: 135x11
: 135x7
: 185x5
: 225x6x6
: 4” Deficit Deadlift:
: 205x4x5
: Stiff Leg Deadlift (4” deficit):
|
s***r
发帖数: 358 | 7 Thanks!
【在 f*******n 的大作中提到】
: Great form.
|
s***r
发帖数: 358 | 8 Thanks! Having a home gym is great. It's where I don't have to think about
anything except weights. I consider the two hours on my training day a mini
vacation.
【在 a********g 的大作中提到】
: Nice form! And awesome home gym (if I'm correct).
: Looking forward to have a garage gym.
|
a********g
发帖数: 790 | 9 Haha, I feel the same way, other than the fact that I have to drive 30 min
to a good gym.
mini
【在 s***r 的大作中提到】
: Thanks! Having a home gym is great. It's where I don't have to think about
: anything except weights. I consider the two hours on my training day a mini
: vacation.
|
s***r
发帖数: 358 | 10 Warm-up:
Agile 8
Deadlift:
135x11
135x7
185x5
225x6x6
4” Deficit Deadlift:
205x4x5
Stiff Leg Deadlift (4” deficit):
155x9
175x9
Front Squat:
45x10
95x5
135x5
155x5
155x5
Weighted sit-ups:
3x12
I was pretty beat by the time I got to the front squats. I am considering
dedicating a day in a week just for Front squat. My grip got much weaker,
but I am not concerned at this point as I can build it back up in the coming
weeks. My scm held up fine, but I felt a bit discomfort around my injured
rib cartilage when doing the deads. Hopefully this won’t be a problem for
next week.
Starting this week, I will be officially back to training 4 days a week. I
am currently not following any program as my training at this stage will
mostly play by ear and depend on how I feel. The plan is to start with a
weight I feel comfortable with and add 10-20 pounds each week until I can’t
add anymore. Then I will probably go back to 5/3/1. |
|
|
f*******n
发帖数: 5241 | |
a********g
发帖数: 790 | 12 Nice form! And awesome home gym (if I'm correct).
Looking forward to have a garage gym.
【在 s***r 的大作中提到】
: Warm-up:
: Agile 8
: Deadlift:
: 135x11
: 135x7
: 185x5
: 225x6x6
: 4” Deficit Deadlift:
: 205x4x5
: Stiff Leg Deadlift (4” deficit):
|
m*******r
发帖数: 13263 | |
g**4
发帖数: 863 | |
T*U
发帖数: 22634 | 15 这么多组，我的腰肯定先挂了。
【在 s***r 的大作中提到】
: Warm-up:
: Agile 8
: Deadlift:
: 135x11
: 135x7
: 185x5
: 225x6x6
: 4” Deficit Deadlift:
: 205x4x5
: Stiff Leg Deadlift (4” deficit):
|
s***r
发帖数: 358 | 16 Thanks!
【在 f*******n 的大作中提到】
: Great form.
|
s***r
发帖数: 358 | 17 Thanks! Having a home gym is great. It's where I don't have to think about
anything except weights. I consider the two hours on my training day a mini
vacation.
【在 a********g 的大作中提到】
: Nice form! And awesome home gym (if I'm correct).
: Looking forward to have a garage gym.
|
a********g
发帖数: 790 | 18 Haha, I feel the same way, other than the fact that I have to drive 30 min
to a good gym.
mini
【在 s***r 的大作中提到】
: Thanks! Having a home gym is great. It's where I don't have to think about
: anything except weights. I consider the two hours on my training day a mini
: vacation.
|
b***k
发帖数: 2829 | |
