Training Update

Just thought I'd share how my training is going at the moment since it's been a while, this was done today (105kg x 3 bench, 70kg x 3 press):




My current routine is different to what I posted a while back, it is now like this:

Monday
CG Bench Paused5x5
Press 3x5

Row 5x5
Curls 5 x 5
DB Press 3 x 10
Lat Raises 3 x 10
Grip training

Tuesday
Squat 5x5
Power Cleans
Abs

Wednesday
Light High Bar Squat 3x3
Weighted Pull-ups
Abs

Thursday
Bench 1 x 3
Press 1 x 3
Reverse Flies 5 x 12
DB Bench 3 x 10 elbows tucked (recently started doing weighted dips too so might alternate between these two or something)
Lying Tricep Extension ss. Curls 5 x 12

Friday
Squat 1 x 3-5
Klokov Press
Deadlift

Abs
GHRs
Grip training
Conditioning

The problem with the old routine was that I was only benching and pressing once a week which was not enough. The program is pretty shit now that I think about it haha

I've instead adopted Texas Method style programming where you have a volume day and an intensity day, which seems to be working well. I have seriously upped the upper body volume (compared to what I was doing before anyway) because I feel like it needs to take a beating to grow. For the higher rep stuff I do, I'm not too concerned about how much weight I'm handling, its just to get in more volume. Getting stronger on the big lifts are still the meat and potatoes of my program.

Ever since that meet I competed in at the end of June, my squat wasn't really improving because I tried to get back into it too aggressively. I should've instead started out light and worked my way back up. Now I'm a month behind where I would like to be, oh well lesson learned. I also got rid of power cleans which was a mistake, because I think the extra pulling volume helped both my squat and deadlift. I've recently started doing Glute Ham Raises (you can use a leg curl machine if you don't have access to a GHR) for more hamstring work too.

The bench has been going up which I believe is due to the higher upper body volume, as well as eating more. My bodyweight is around 82-84kg at the moment (would like to get to 90kg for now).

Deadlifts are going alright, just need to figure out how to taper it for the next upcoming meet (sometime in November).

I also did a run of Smolov Jr for the bench press, which increased my 1RM by an easy 5kg. I programmed the numbers quite conservatively since it was my first time doing it and it paid off. Will plan to do Smolov Jr. again soon, I don't want to abuse it too much because it involves benching four times a week. Might do an article on how I improved my bench once it is less embarrassing.

Testing a conservative 1RM after doing Smolov Jr:

Also in regards to that overhead press article I wrote not too long ago, I found it easier to have the bar touching my chest it turns out, so you should try both ways to see how you prefer it.