High Bar Squats 150 x8 @6 160 x8 @7 165 x9 (cant count) @8 150 x8 @7 Feet Up Bench 120 x8x4 @7 Goblet Split Squat x10x3 https://www.instagram.com/p/CALN-AxAuPw/?igshid=1nh17pwc7x43f
Comp Squat 170 x6 @6 180 x6 @7 190 x6 @8.5 (same weight as last week but much better execution) 160 x6x2 @6-7 Garden Bench 140 x5 @8.5 130 x5x3 @6-7 Zercher Squats 100 x8x3 @6-7 https://www.instagram.com/p/CAVbqF7ga75/?igshid=6e2qfj3lqrlf
Conv Deadlift 250 x1 @7 220 x1x10 @sub6 - 7 OHP 100 x1 (PB) was a mini goal of mine to press 100kg overhead after years of neglecting overhead work 80 x6 @9 70 x6x3 @7 Inverted Row BW x12x3
Sumo... do i ditch it next block or persevere? https://www.instagram.com/p/CANVF22AwPp/?igshid=1nae16k1enacj Current conv PB 285 Sumo 260 (all be it on a deadlift bar)
My thoughts too Hatfield squats, i like them. Havent really trained them enough to know if they have carry over to my squat, but when i have done them ive enjoyed the movement, felt it in all the right places Also... totally antidotle, but my comp becnh always goes up when i do sling shot, so i think there is something to overload work and hatfield squats you can really load them up so i think the same could apply to lower body work I quess it depends what adaptation you're looking for. If its just hypertrophy though i think there are better options.
I’m trying to pick a BB lower body movement that will build thighs with minimal interference with deadlifting. I know it isn’t LBBS
I would say any of these wpuod be a good choice Belt squat Heel elevated zerchers Hatfield squats BB split squats Or Any single leg variation Would be good options. Personally ive noticed some good quad growth from the zercher option
High Bar Squat 150 x8 @6.5 160 x8 @8 150 x8x2 @7 Feet Up Bench 110 x8 120 [email protected] 130 x7 @9 (supposed to be 8 but with no spottera or safetys I didnt want to risk it) 110 x8x2 @7
Deadlift w/bands 210 (+30kg band tension, approx) x1 @7 160 x3x3 at sub 6 CGBP 135 [email protected] 125 x6x3 @6-7 Inverted BW Rows 3x12
Deadlifts 230 x3 @7 190 x3x5 @sub6 2ct Pause Bench 120 x5 @7 130 x5 @8 135 x5 @9 Single Leg RDLs X10x3
So once the deload is over this week I will be trialling a new system of training. Im basically going to try and merge HIHF training with some hypertrophy work as my "off season" approach I have always liked HIHF style but never thought that was a good year round strategy (for me) I will also use an 8 day training week (2 week microcycle) I will auto regulate volumes and intensities based on how im feeling and performance Out line will be Day 1 Squat volume Deadlift volume Posteriot chain hypertrophy Day 2 Sq/bn/dl singles at 6-7RPE Day3 Bench Volume Upper Body Hypertrophy Day 4 Sq/bn/dl singles @6-7 RPE Day 5 Deadlift strength Lower Hypertrophy Day 6 Sq/bn/dl singles @6-7 RPE Day 7 Overhead strength Upper hypertrophy Day 8 Sq/bn/dl singles @6-7 rpe My theory being is there is plenty of hypertrophy stuff, while the singles maintian strength, technical proficiency and are low volume so are almost active recovery Then for more strength focused or comp prep can switch into a more classical daily min/max approach "Its block periodisation Jim, just not as we know it" I will be using myself as a guinea pig, but if its succeasfull I may roll it out to some of my clients. This makes more sense to me than, block of 10s, block of 5s, block of 3s etc... I'll make sure I log all my training and progress
HBBS 160 x10x2 @7 140 x14 (amrap) DL w/bands (+30kg nand tension) 150x5x3 @sub6 RDLs 120 x10x3 Rows 70 x10x3
