This has probably been the busiest August and September of my life! I have been so frickin busy that fellow Independent Barbell members pretend not to know who I am. Needless to say I am playing catch-up right now.
The key to getting strong or in shape AGAIN quickly is simplicity and consistency. Focus on what you know works and stop missing workouts. Here are the workouts I did this weekend to get lifts back up.
Saturday - Upper Body
Bench Press
worked up to a max single
then dropped it down for 3 x max reps at 80% for some size
T-Bar Row
between each set of bench press I did a set of rows
8-10 reps per set
finished with one crazy heavy set for as many reps as possibe (6 I think)
Arm Circuit
3 x 8-10
E-Z Lying Triceps Extensions
3 x 8-10
DB Fly's
3 x 10
So Saturday's workout was pretty simple as you can see. Some heavy pushing and pulling followed by a gun show!
Sunday - Lower Body
I planned on doing some front squats but my right groin is still a little tight from last weeks' FSQ session so I opted to do Good Mornings instead. When in doubt about what to do for your legs, hit the front squats.
Good Morning
worked up to a max triple
3 x 5 at 80% of max
GHR
3 x 10
3 x 5
starting on my feet and dropping to my knees when my abs failed
Another simple but tough workout. The key to getting stronger is to find a good spotter and then put some crazy heavy weight on the bar.
Don't be afraid to miss a weight, the tension of max weights forces your muscles and nervous system to adapt!
The key to getting strong or in shape AGAIN quickly is simplicity and consistency. Focus on what you know works and stop missing workouts. Here are the workouts I did this weekend to get lifts back up.
Saturday - Upper Body
- Bench Press
- worked up to a max single
- then dropped it down for 3 x max reps at 80% for some size
- T-Bar Row
- between each set of bench press I did a set of rows
- 8-10 reps per set
- finished with one crazy heavy set for as many reps as possibe (6 I think)
- Arm Circuit
- 3 x 8-10
- E-Z Lying Triceps Extensions
- 3 x 8-10
- DB Fly's
- 3 x 10
So Saturday's workout was pretty simple as you can see. Some heavy pushing and pulling followed by a gun show!Sunday - Lower Body
I planned on doing some front squats but my right groin is still a little tight from last weeks' FSQ session so I opted to do Good Mornings instead. When in doubt about what to do for your legs, hit the front squats.
- Good Morning
- worked up to a max triple
- 3 x 5 at 80% of max
- GHR
- 3 x 10
- 3 x 5
- starting on my feet and dropping to my knees when my abs failed
Another simple but tough workout. The key to getting stronger is to find a good spotter and then put some crazy heavy weight on the bar.Don't be afraid to miss a weight, the tension of max weights forces your muscles and nervous system to adapt!
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