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After however many weeks YOU determine to work before attempting a 1 RM week (example 9th week could be a test/deload), you see where you stand. See how much you've progressed, and more importantly, what areas you need to address and strengthen.

Take that knowledge and apply it to your training. Sometimes it's as simple as fixing your technique and form.. Other times it's a weakness that can be fixed. My limiting factor has always been hammies and conditioning. Since adding sled dragging twice a week in addition to gluteham raises, and higher rep deadlifting variations along the way, they're quickly becoming my strongest link in the chain and my recovery time between sets is reduced to a few seconds of huffing and puffing (like the first time you..... NM!)

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cut up my first watermelon? thanks again dude...i should have some free time after work to write some shit down.

ok....quick write up.


ME bench:
-bench above 90%: 3 x (1, 2 , or 3)
-weighted dips: 3 sets of 5 increasing in weight
-lateral raises: 3 sets of 10
-planks

DE bench:
-speed bench: 9 x 3 at 50%...close, normal, wide grip
-military press: 3 x 5
-incline db press: 2 x 10
-lying tricep extension or skulls: 2-3 x 10
-planks

ME lower:
-conv. deads above 90%: 3 x (1, 2 , or 3)
-glute hams: 3 x 5
-pull throughs with bands: 2 x 15
-js rows: 2 x 5
-hammer curls: 2 x 10

DE lower:
-Bulgarians: 8-10 x 2
-RDL's: 2-3 sets x 6-8
-db rows: 2 x 10
-weighted pullups: 3-4 sets to failure
-barbell curls: 2 x 10



so i think i got it all covered...not set in stone.... but...two things.

whats another good prehab high rep tricep iso? and what's another good one for sets of five for hamstrings...keeping in mind i work out at home??? thanks for looking

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