Focusing on squat and bench press because that is where my weakness lies. It should not be difficult to get my deadlift up over double weight.
Estimated Maxes:
Bench Press: 225 (has stayed the same thru 3 weeks)
Squat: 275 (week 3 raised to 285 as I hit a solid double at 275#)
Deadlift: 400 (so 225 is my go to weight, which is approx 56% of my 1rm, feels awesome and fast)
Week 1:
4 workouts
Back Squat:
- 40 reps @ 185# (67% of estimated max)
--- Total weekly squat poundage: 7400#
Bench Press:
- 40 reps @ 155# (69% of estimated max)
--- Total weekly press poundage: 6200#
Did swings, pullups and loaded carries with all workouts.
Week 2:
4 workouts
Back Squat:
- 40 reps @ 225# (82% of estimated max)
- 20 reps @ 80# goblet squat
--- Total weekly squat poundage: 10,600# (9000# @ >80% of approx 1rm)
Bench Press:
- 40 reps @ 185# (82% of estimated max)
- 20 reps 1h oh press @ 45#
--- Total weekly press poundage: 8,300# (7400# @ >80 of approx 1rm)
Did swings, pullups and loaded carries throughout the week.
Comments:
I think I will up the weights a bit this week and see how it feels. We will see how the body feels Monday afternoon.
Week 3:
3 workouts:
Back squat: (approx 1rm = 285#)
- 5 reps @185 (65% 1rm, 925#)
- 27 reps @ 225 (79% 1rm, 6075#)
- 2 reps @ 275 (96% 1rm, 550#)
--- Total weekly squat poundage: 7550#
Bench Press: (approx 1rm = 225#)
- 5 reps @ 135 (60% 1rm, 675#)
- 27 reps @ 185 (82% 1rm, 4995#)
- 2 reps @ 225 (100% 1rm, 450#)
--- Total weekly press poundage: 6120#
Deadlifts: (approx 1rm = 400#)
- 20 reps @ 225 (56% 1rm, 4500#)
--- Total weekly hinge poundage: 4500#
Pushups:
- pushups/flr ladder x 5 days
Comments:
When doing high frequency, keeping the reps each workout to approx 10 and working in the 60-70% of my 1rm is what feels the best. Every time I try to push it a bit and work in the 75%+ range, my body starts slowing down, lifts become lethargic ect.
