I've been training on and off for several years but life got in the way in nice (newborn) and bad (illnesses) ways.
Anyway, after my last major set back due to illness, I ran a quick linear progression to the following top sets (not necessarily 5RMs):
Squat | 315x5 |
Deadlift | 405x5 |
Press | 153x5 |
I'm male, 34, 176cm / 5'9", 93kg / 205lbs.
I started without the bench press, since it gives me shoulder issues.
On 2017-06-15 I started a new program I cobbled together inspired by Andy Baker's article on rotating rep ranges which looks as follows:
In the beginning, on both days I did Dumbbell Bench Presses and Barbell Curls as assistance exercises.
Obviously, one cycle takes three weeks, but the Press progresses at twice the rate and goes through two cycles during that time frame. My reasoning behind this is: The press loves volume and frequency. So both shall be given. Let's see how it goes.
The last cycle before starting this log was (8 / 5 / 2)
Squat | 260 / 295 / 330 lbs |
Press | 130 / 144 / 166 lbs |
Deadlift | 330 / 375 / 420 lbs |
The current program
As described above, but assistance looks like this:
Monday | Wednesday | Thursday | Saturday |
Dumbbell Bench Press | Chin ups | Barbell Bench Press | Pull ups |
Barbell Curls | Barbell Curls |