Strength & Hypertrophy
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Backsquat
135 x 10
225 x 5
275 x 3
315 x 3 x 3 sets
Superset w/
Press
45 x 10
95 x 10
115 x 7
135 x 5
155 x 5 x 3 sets
135 x 7
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Dumbbell Biceps Curls @ 35lbs x 10 x 3 sets
Dumbbell Hammer Curls @ 35lbs x 8 x 3 sets
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Overhead Dumbbell Press @ 45lbs x 10 x 3 sets
Front Dumbbell Raises @ 25lbs x 10 x 3 sets
Lateral Dumbbell Raises @ 25lbs x 10 x 3 sets
Dumbbell Shrugs @ 80lbs x 15 x 3 sets
Dumbbell Biceps Curls @ 25lbs x 10 x 2 sets
Are you also following a 5/3/1 base?
ReplyDeleteSort of. I use a 5/3/1 progression as the base inside of the workout for each of my 4 main lifts, but I try to add a 75-85% volume work after each session or as a second session for each lift later in the week. My plan is always to finalize with heavy volume work on Deadlift and Backsquat, if my RPE allows. During the build up phase, this approach has allowed me to get in Max Effort work and volume work every single week. However, this has slowed significantly for the deadlift as I approach my peak goal and my CNS is increasingly smoked every week. I wanted to keep the second volume workout for deadlift as I peak, but the recovery is about 7-9 days vice 4-5 during the buildup.
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