Here is my new program for the next month or so:
(Weights listed indicate the next few weeks' intended lifts--with the exception of squats. I am taking another week off with those, my knees are still not feeling great. I'll play squats by ear.)
WEEK A
MON
BENCH 3x5x225
CHINS
ROWS
WED
DL 2x5x415
PRESS 3x5x150
SHOULDER RAISES
UPRIGHT ROWS
FRI
BENCH 3x5x227.5
CHINS
ROWS
WEEK B
MON
SQUAT 5x3x275
PRESS 3x5x152.5
SHOULDER RAISES
DIPS
SHRUGS
WED
DL 2x5x400*
BENCH 3x5x230
CHINS
ROWS
FRI
SQUAT 5x3x285
PRESS 3x5x155
SHOULDER RAISES
UPRIGHT ROWS
WEEK A
MON
SQUAT 5x3x295
BENCH 3x5x232.5
CHINS
ROWS
WED
DL 2x5x405*
PRESS 3x5x157.5
SHOULDER RAISES
UPRIGHT ROWS
FRI
SQUAT 5x3x305
BENCH 3x5x235
CHINS
ROWS
WEEK B
MON
SQUAT 5x3x310
PRESS 3x5x160
SHOULDER RAISES
DIPS
SHRUGS
WED
DL 2x5x410*
BENCH 3x5x237.5
CHINS
ROWS
FRI
SQUAT 5x3x315
PRESS 3x5x162.5
SHOULDER RAISES
UPRIGHT ROWS
*Indicates weights were changed after a previous workout proved these numbers were pipe dreams.
Glad to see chin ups in your routine. There aren't any chin up bars in my gym. Can you believe that? Just a chin up assist machine. I see most people doing dozens of chin ups with counter weight instead of manning up and doing you're own body weight and moving on. I can't seem to break a dozen so I'm going to start doing them with a dip belt.
ReplyDeleteYes--I do believe it.
ReplyDeleteDoes your gym provide the dip belt?
Thanks for stopping by, J.T.
They do not. I don't mind making the investment though. I enjoy seeing your progress. I don't say this sincerely very often but you're an inspiration. Keep it up my friend.
ReplyDeleteVery nice of you to say. Cheers!
ReplyDelete