Journal Comments for Matt Z
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I'm thinking of tweaking my program again:
Workout A
Barbell Back Squat
5-7 sets/1-12 reps
Dumbbell Snatch
3-4 sets/1-5 reps
Turkish Get-Up
3-4 sets/1-5 reps
Workout B
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/8-12 reps
?
3-4 sets/8-12 reps
Workout C
Barbell Front Squat
5-6 sets/1-12 reps
Standard Deadlift
4-5 sets/1-3 reps
OR
Straight-leg Deadlift
4-5 sets/8-12 reps
AND
Barbell Hold (grip)
4-5 sets/~10 sec.
Workout D
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps
Workout A
Barbell Back Squat
5-7 sets/1-12 reps
Dumbbell Snatch
3-4 sets/1-5 reps
Turkish Get-Up
3-4 sets/1-5 reps
Workout B
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/8-12 reps
?
3-4 sets/8-12 reps
Workout C
Barbell Front Squat
5-6 sets/1-12 reps
Standard Deadlift
4-5 sets/1-3 reps
OR
Straight-leg Deadlift
4-5 sets/8-12 reps
AND
Barbell Hold (grip)
4-5 sets/~10 sec.
Workout D
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
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Re: Journal Comments for Matt Z
Week 1 = Mon-A, Wed-B, Fri-C
Week 2 = Mon-D, Wed-A, Fri-B
Week 3 = Mon-C, Wed-D, Fri-A
Week 4 = Mon-B, Wed-C, Fri-D
Week 5 = Repeat
As before, I'm planning on performing Standard Deadlifts on heavy days, and Straight-leg Deadlifts with Barbell Holds the rest of the time.
Meanwhile, I'm thinking of doing either Dumbbell Raises or Dumbbell Laterals after Barbell Bent-over Rows in Workout B.
Normally, my first workout of the week is my heavy day, so I'll do heavy Back Squats on Week 1, heavy Bench Presses on Week 2, etc.
Week 2 = Mon-D, Wed-A, Fri-B
Week 3 = Mon-C, Wed-D, Fri-A
Week 4 = Mon-B, Wed-C, Fri-D
Week 5 = Repeat
As before, I'm planning on performing Standard Deadlifts on heavy days, and Straight-leg Deadlifts with Barbell Holds the rest of the time.
Meanwhile, I'm thinking of doing either Dumbbell Raises or Dumbbell Laterals after Barbell Bent-over Rows in Workout B.
Normally, my first workout of the week is my heavy day, so I'll do heavy Back Squats on Week 1, heavy Bench Presses on Week 2, etc.
Re: Journal Comments for Matt Z
So, you only do standard DL once every 4 weeks?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Yes that's correct, although lately it's been less than that. I want to get back to doing them regularly.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I'm thinking of dropping the Dumbbell Snatches from Workout A.
Re: Journal Comments for Matt Z
So, do you try to hit a new 1RM every 4 weeks? How do you decide your loading on the other 3 lifting days?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
It depends on how I feel and how I perform on Straight-leg Deadlifts. If my Straight-leg Deadlift has improved recently and I'm feeling health and strong I may try for a new 1RM on Standard Deadlifts. Otherwise, I may just do sets of 2-3 reps.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I cut my workout short today ... felt pretty exhausted. I'm thinking of going back to my old program.
Re: Journal Comments for Matt Z
If it ain't broke....
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
You would think training back squats and deadlifts (standard or SL) on different days would allow me to put more into my deadlift, but it seems to have the opposite effect.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Workout A (Lower)
Barbell Back Squat
5-6 sets/1-12 reps
Deadlift or SLDL
4-5 sets/1-12 reps
Barbell Hold (grip)*
3-4 sets/~10 sec.
Workout B (Upper)
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/8-12 reps
Overhead Squat
3-4 sets/8-12 reps
Workout C (Lower)
Barbell Front Squat
5-6 sets/1-12 reps
Barbell High Pull
5-6 sets/1-5 reps
Turkish Get-up
3-4 sets/1-5 reps
Workout D (Upper)
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps
*Not on heavy days.
Note: Standard Deadlift = 1-3 reps/ Straight-leg Deadlift = 5-12 reps
Barbell Back Squat
5-6 sets/1-12 reps
Deadlift or SLDL
4-5 sets/1-12 reps
Barbell Hold (grip)*
3-4 sets/~10 sec.
Workout B (Upper)
Barbell Bench Press
5-6 sets/1-12 reps
BB Bent-over Row
5-6 sets/8-12 reps
Overhead Squat
3-4 sets/8-12 reps
Workout C (Lower)
Barbell Front Squat
5-6 sets/1-12 reps
Barbell High Pull
5-6 sets/1-5 reps
Turkish Get-up
3-4 sets/1-5 reps
Workout D (Upper)
Barbell Military Press
5-6 sets/1-12 reps
Overhand Pull-up
3-4 sets/1-12 reps
DB Rear Delt Row
3-4 sets/3-12 reps
*Not on heavy days.
Note: Standard Deadlift = 1-3 reps/ Straight-leg Deadlift = 5-12 reps
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- Deific Wizard of Sagacity
- Posts: 4505
- Joined: Tue Apr 25, 2006 1:19 pm
- Location: Pennsylvania
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Re: Journal Comments for Matt Z
I'm thinking of trying Pendlay Rows. I've never done barbell rows from the floor before.