So this is my current plan of attack for cycle 5, wanted to get it logged so I can keep a track of it vs the actual workout.
Plan is to push the boring but big sets this month. I used only 50% throughout in cycle 4 to get back into the swing of more volume, fairly easy in the end so time to push the envelope.
Gone, however are boring but big sets for deadlifts, it over loads my back way to much so I ve programmed front squats again (2nd edition 5/3/1 programmable assistance).
Set ranges on bbb shall be 70% 1x10 60% 2x10 50% 2x10
OHP: bbb sets
Pull ups (between OHP sets)
Mts Hammer Strength Machine/face pulls/cable rows (extra back work)
Now I'm not a huge fan of altering program's (providing they were created by people who know their shit) but my mid back needs strengthening a little, it's highlighted when my bench becomes heavy. It's not a huge problem but I just feel a little improvement for stability is in order.
Also I'm no longer counting pull ups as a movement, I should be just doing them regardless between pressing movements (OHP/bench days) but the focus shall be wide grips.
Sumo Deadlifts 5/3/1
Front squats (programmed)
Switching to sumo deads for the time being to see if this help with my lower back issue. Not ran sumo style before so shall be interesting to see how these go & if it helps with my lower back.
Bench press 5/3/1
Bench press: bbb
Pull ups (between bench sets)
Nothing to add here really.
Standing hamstring curl
Again not much to add here. Other than only hitting reverse hypers once a week now as to again not overload my lower back. I am weirdly strong as hell on hypers..go figure
Ah this is such a love/hate affair right now. I love the idea but hate doing it. Gone are my days of smashing out x3 6 mile runs a week just for the hell of it. During my weight gain period I did no cardio & I have now pigeon holed myself. I will hit a bit here & there but it's really not good enough. I have to address it.
My main thing with dodging conditioning also is that fact I'm a firm believer that, as we are vegetarians/vegans here our sessions need to be kept to the point & not drag out. I'd think this even if I did eat meat but....I just feel training needs to be kept to under an hour. That's why I focus on multi jointed movements more ( well they're the best anyway).
I'm keep my fingers crossed that the gym owner, who's currently expanding the gym with an awesome looking setup eg farmers walks, atlas stones ect but also crossfit -_-...More importantly (for me) is that he's having a couple of prowlers made which is music to my ears.
Conditioning/strength/power in one is amazing. My lower body days will onsist of squat/deadlift then push prowler.
Looking forward to this cycle, shit looks hard on the main lifts & now on my bbb stuff. Get bigger & stronger or die trying