masonst.james
New member
So I am using a combination of Reg Park's 5x5 (which is a 3x5 of working sets, with 2 warmup sets) and greyskull Lp (which uses the last set to almost failure) I am progressing by 5 lbs on lower body lifts and 2.5 lbs on upper body lifts.
I do 1 main lift per day followed by an accessory lift (for fun) if I have a few extra minutes.
The rotation is as follows and I use the same formula for each primary lift 1x5 at 60% working weight 1x5 at 80% working weight, 2x5 at working weight, 1 x AMRAP (as many reps as possible) EXCEPT for Deadlifts which is always 1x5, but I use bent over rows as a warmup.
DAY 1 Squat 2x5 (warmups) 2x5,1x5+ (Ez Bar Curls 3x8 or 2x10)
Day 2 Bench Press 2x5 (warmups) 2x5,1x5+ (Dumbell Flys 3x8 or 2x10)
Day 3 Bent Over Row 2x5 (warmups) 2x5,1x5+ , Deadlift 1x5 This is the only day I use a primary lift as a warmup to another primary lift.
Day 4 Overhead Press 2x5 (warmups) 2x5,1x5+ (Dumbell Laterals 3x8 or 2x10)
Repeat.
I take rest days as needed and I don't fret over missed workouts I just hit the next one on the list on the following day. Some weeks I go every single day and I end up getting repeats of each workout, but I usually go 4 days on 1 day off.
Starting Weight/Current weights/projected goal
Squat 200/300/400
Deadlift 200/300/400
Bench Press 200/250/300
Bent Over rows Rows 200/250/300
Overhead Press 100/150/200
I already hit these goal weights 2 years ago... I just quit for a long time after my last kid was born, so I know I can get back there. I just set up my starting weights based on hitting the same goals at the same time, increasing at 2.5 lbs on upper, 5 lbs on lower body.
This workout pattern takes about 20-30 minutes. Less if I only do the primary lift.
What do you guys think?
I do 1 main lift per day followed by an accessory lift (for fun) if I have a few extra minutes.
The rotation is as follows and I use the same formula for each primary lift 1x5 at 60% working weight 1x5 at 80% working weight, 2x5 at working weight, 1 x AMRAP (as many reps as possible) EXCEPT for Deadlifts which is always 1x5, but I use bent over rows as a warmup.
DAY 1 Squat 2x5 (warmups) 2x5,1x5+ (Ez Bar Curls 3x8 or 2x10)
Day 2 Bench Press 2x5 (warmups) 2x5,1x5+ (Dumbell Flys 3x8 or 2x10)
Day 3 Bent Over Row 2x5 (warmups) 2x5,1x5+ , Deadlift 1x5 This is the only day I use a primary lift as a warmup to another primary lift.
Day 4 Overhead Press 2x5 (warmups) 2x5,1x5+ (Dumbell Laterals 3x8 or 2x10)
Repeat.
I take rest days as needed and I don't fret over missed workouts I just hit the next one on the list on the following day. Some weeks I go every single day and I end up getting repeats of each workout, but I usually go 4 days on 1 day off.
Starting Weight/Current weights/projected goal
Squat 200/300/400
Deadlift 200/300/400
Bench Press 200/250/300
Bent Over rows Rows 200/250/300
Overhead Press 100/150/200
I already hit these goal weights 2 years ago... I just quit for a long time after my last kid was born, so I know I can get back there. I just set up my starting weights based on hitting the same goals at the same time, increasing at 2.5 lbs on upper, 5 lbs on lower body.
This workout pattern takes about 20-30 minutes. Less if I only do the primary lift.
What do you guys think?