Rules
Strong as Lead
I've been back lifting for about 6mo. Previously I lifted for about 2 years straight (went from 115lbs to 145), then do to circumstances I had about 6 mo where I didn’t lift. So up till the last month my strength gains have been good (135 1RM on bench to 205 1RM)… but lately its like I have hit a wall. This has happened before to me but I had a lifting partner then who got me through. So I am posting my workout in hopes you guys have some suggestions, I am guessing I’ll get a lot of ‘your over training comments’. Please keep in mind I am a Super Hyper little guy. I don’t respond well to not going to the gym every day (I can’t sleep yada yada).
(1) Chest
Flat Bench 5x10,8,6,4,2
Incline Bench 5x10,8,6,4,2
Cable Crossovers
Close Grip Bench
(2) Back
Pull-ups 50 in as few sets
Bent over Narrow Grip Rows 5x10,8,6,4,2
Bent over Wide Grip Rows 5x10,8,6,4,2
Narrow Grip Pulldown
Deads 3x10,6,3
(3) Shoulders
Barbell Military Press 5x10,8,6,4,2
Dumbbell Press
Laterals
Upright Row 5x10,8,6,4,2
Heavy Upright Row 3x10,6,3
(4) OFF
(5) Bi
Straight Arm Curl 5x10,8,6,4,2
Dumbbell Curl 5x10,8,6,4,2
Preacher 5x10,8,6,4,2
(5) Tri
Reverse Grip Bench 5x10,8,6,4,2
Skull Crushers 5x10,8,6,4,2
Close Grip Bench 3x10,6,3
(6) Leg
Squat 5x10,8,6,4,2
Lunge 5x10,8,6,4,2
Leg Extensions
Calf Raises 5x15
(1) Chest
Flat Bench 5x10,8,6,4,2
Incline Bench 5x10,8,6,4,2
Cable Crossovers
Close Grip Bench
(2) Back
Pull-ups 50 in as few sets
Bent over Narrow Grip Rows 5x10,8,6,4,2
Bent over Wide Grip Rows 5x10,8,6,4,2
Narrow Grip Pulldown
Deads 3x10,6,3
(3) Shoulders
Barbell Military Press 5x10,8,6,4,2
Dumbbell Press
Laterals
Upright Row 5x10,8,6,4,2
Heavy Upright Row 3x10,6,3
(4) OFF
(5) Bi
Straight Arm Curl 5x10,8,6,4,2
Dumbbell Curl 5x10,8,6,4,2
Preacher 5x10,8,6,4,2
(5) Tri
Reverse Grip Bench 5x10,8,6,4,2
Skull Crushers 5x10,8,6,4,2
Close Grip Bench 3x10,6,3
(6) Leg
Squat 5x10,8,6,4,2
Lunge 5x10,8,6,4,2
Leg Extensions
Calf Raises 5x15