Lanky Lifts

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1

Most recently I’ve been doing a 4-Day Upper/Lower Heavy/Medium split.

I’ve found recently that I always seem to do better with an over warm up single before my work sets. (I tend to get a bad case of the first set blues otherwise.) I have also been doing better, in the sense of not driving myself into the ground, by autoregulating the weights on sets after the first. Not using RPE specifically, but being more honest about how grindy things get and dropping 5% if I was not fairly certain that I’d be able to get another rep without any severe form deviation.

Inspired by the example of the Scandinavian powerlifting team that basically spread their same volume across more days, some stuff by Mike T, and of course the good doctors here, I decided to try something pretty different for me.

The starting place is this with the intent to be running fully autoregulated as I get used to rating things and such.

Monday Strength
Squat 1x1@8 + 3-4x5@RPE8
Bench 1x1@8 + 3-4x5@RPE8
Row 3-4x6@RPE8

Tuesday Strength
Press 1x1@8 + 3-4x5@RPE8
Deadlift 1x1@8 + 3-4x5@RPE8
Chin 3-4x6@RPE8

Thursday Hypertrophy
Squat 3-4x8 @RPE8-9
SB Bench 3-4x8 @RPE8-9
DB Row 3-4x8 @RPE8-9

Friday Hypertrophy
Press 3-4x8 @RPE8-9
SLDL 3-4x8 @RPE8-9
A-SB LTE 3-4x8 @RPE8-9
B-BB Curl 3-4x8 @RPE8-9

Add one sets to each lift each week for three weeks.
Add 5lbs to Bench, Press, Row, & Chin every fourth week.
Add 10lbs to Squat & Deadlift every fourth week.
Start with new, heavier weight at lowest volume every fourth week.
Deload as necessary to dissipate fatigue.

The only cardio i’m doing right now is walking and coed naked wrestling. Although I probably won’t log the latter. (Form checks would be pretty embarrassing.)

I’m at somewhere between 300-500 calorie deficit in order to try and shrink my waistline a bit, but it may turn out that more volume takes care of that. We’ll see.

These are the starting guidelines that may be tweaked as I go and see how I actually respond. I’m just starting with weights for the singles that I know are right around RPE 8 on all but the most horrible of days.

Monday 7/23 80 Minutes

Squat 350x1 + 280x5x3
Bench 225x1 + 180x5x3
Row 185x8,6,8

Moved through things pretty quick 4 minutes, plus set up time, on squats and 3, plus set up time, for bench and rows.

Walked about 30 minutes in the evening.

2

Tuesday 7/24 80 Minutes

Press 175x1 + 140x5x4
Deadlift 400x1 + 320x5, 305x5, 290x5
Chins BWx6,6,5

I’m using a 4" belt & wrist wraps on Squat & Press, 3" belt and straps on Deadlifts (after the single, which is done hook) and Row, and wrist wraps on Bench.

Some of these sets were drifting into @9 territory, but I am not so great at judging RPE and I am sure that it’ll sort itself out once I adjust to the shorter rest periods ( a minute shorter @3 minutes upper/4 minutes lower).

I’ll do some walking later tonight.

3

Thursday 75 Minutes

Squat 45x8x2, 90x8, 135x8, 185x8, 225x8x3@8
SB Bench (Widest Grips) 22x8, 45x8, 70x8, 90x8, 120x8, 135x8, 160x8x2, 150x8x2 Last set @9.5
DB Row 25x8, 50x8, 75x8x2@8

Walked 45 minutes a few hours after.

4

Friday 75 Minutes

Press 45x8, 70x8, 90x8, 120x8, 110x8, 105x8
SLDL135x8, 160x8, 185x8, 210x8, 190x8x2
A-SBLTE (4th Powerlift Style) 30x8, 45x8 60x8, 75x8x2, 85x8
B-BB Curl 30x8, 45x8, 60x8, 75x8x2, 70x8 1 minute between A & B

Africa hot in the garage today.

I’ll do some walking later tonight.

Going to move a few things around and combine these four session so I can do them in three. Not feeling terrible or anything. I just rather have three longer session than four shorter ones for nonlifting scheduling reasons.

5

Monday 110 minutes

Squat 350x1, 275x5x4
Bench 195x5x4
Row 200x5x4
A-DB LTE 20’s x12,12,10
B-DB Curls 20’s x12,12,10

Probably jumped the volume up too soon as i am not all that used to full body sessions. Feeling kinda wiped out today.

I am taking today (Tuesday) off and am going to pick up on Thursday. Going to stick with the 4 day full body session, but going to run through a different progression where I essentially stick with 5 sets, but add a rep every session. The idea is to start with what is pretty close to my 5RM and work from 5 sets of 2 up to 5 sets of 5 over 8 weeks. The hope is to win some hypertrophies, improve my work capacity and break the habit of doing grinders.