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So this week I've switched to a lower volume, higher weight routine. I haven't really got a particular routine sorted, so I'm just going to the gym and doing what I think is best for me. One of the things I liked about the Serge routine I was doing is that it was always the same number of reps/sets every time, so you could be sure you were always working out hard. I don't want to fry my central nervous system, though, so it's back to heavy weights.
At the moment, I'm planning on doing bench press on Mondays, squats on Wednesdays and deadlifts on Fridays, with something extra on Saturdays, but I might switch that up a bit.
I'm using 70kg for the squats and deadlifts. On Wednesday, I was able to get out 8 reps on the squats on the first set and yesterday I managed 12 reps on the deadlifts, so perhaps this weight is a bit light still.
I weighed myself yesterday - hovering between 76.9 and 77 kg - so I haven't gained any weight over the week and have maybe lost a little bit. But perhaps it's good to let my body recover a little bit after the hypertrophy workouts.
I strongly disagree. I've worked out without bothering to count before, and my workouts were disorganized and I never made much progress because I ended up using the same weight and reps every time.
Perhaps you and I work in different ways, but I perform much better if I have a goal to work towards in the workout. Counting the numbers and increasing them each time guarantees that I will be making progress from one workout to the next, even if the numbers themselves mean nothing.
Incline dumbell press - 2x20kg - 8+6+2 reps
Wide grip lat pull downs - 45kg - 10+10 reps
Squats - 77.5 kg - 4x5 reps
Dead lifts - 82.5 kg - 4x5 reps
Lunges - 2x25 kg - 3x8 reps on each leg
Leg press calf extension - 100kg - 3x12 reps
Bozu ball crunches - 2x15 reps
Much more promising reading on the scales today - around 79kg, pushing 80. I know 80kg isn't a lot by most people's standards, but it's huge for me, considering I started at around 72 (and 65 or so at the start of the summer).
I took creatine before and after my workout for the first time; I'm going to keep that going over the next few weeks. Strangely, the workout felt more difficult than usual, even though I'd taken the creatine; perhaps that's because I took some days off, though.
I'm also planning to replace my squats and deadlifts on Saturdays with front squats and power cleans so I'm working a bigger range of muscles. The only downside is that Wednesday will become my only deadlifting day. Depending on how I'm feeling, I might be able to do both.
After feedback from domhom, I will no longer be fucking with power cleans.
My only reason for wanting to do them (apart from how cool they look) is that Victor Pride says somewhere that they're great for developing big forearms. That's probably bullshit though - I reckon I'd do much more for my forearms adding in a few sets of wrist curls.
Perhaps it would be a good idea to switch it up on a Saturday and do front squats/Romanian deadlifts rather than back squats/normal deadlifts.
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