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I don’t know many programs at all, but I know John Meadows is a beast and actually was looking at his sentinel X program may give it a go in the future
 
darkdays said:
I don’t know many programs at all, but I know John Meadows is a beast and actually was looking at his sentinel X program may give it a go in the future
Click to expand...
@FourOneDeuxFitt has run a few of his programs. I didnt finish Program X bit got through most of it. I also now have Gamma Bomb which I am interested in giving it a g ago as well. Just want to run my program for a while longer before I make a change. PHAT is also a go to for me as well. I enjoyed it and my strength went way up on it.
 
Btcowboy said:
@FourOneDeuxFitt has run a few of his programs. I didnt finish Program X bit got through most of it. I also now have Gamma Bomb which I am interested in giving it a g ago as well. Just want to run my program for a while longer before I make a change. PHAT is also a go to for me as well. I enjoyed it and my strength went way up on it.
Click to expand...
If I end up getting over building my body for a possibly physique division entry one day I will def run some of these programs and get a strong as humanly possible bc that shit feels so rewarding slapping 45 after 45 on
 
All this glam of deloading got me to thinking it has been. While since I did my last deload. So decide to deload sort of. I have dropped the weight to 70% of last heaviest weight but have upped the reps. I am thinking of something and not sure if it will work but thinking of trying it. Basically 70% higher reps this week, 80% higher reps next week, 90% and higher reps the week after then back to 100% and up back in my normal rep range. Anyone have thoughts on this let me know.

Anyways was chest and tricep and Traps deloaded

Dumbbell flat bench press slow down explode up
12x60
12x60
12x60
15x60

Incline dumbbell bench press slow down explode up
12x50
11x50
12x50
11x50

Incline dumbbell flies
20x30
13x35
10x40
8x45

Skull crushers
12x60
12x60
12x60
10x60

Vbar push down
15x50
14x60
12x60
12x60 drop 7x50 drop 8x50

Dumbbell shrugs
15x60
15x60
12x60
12x60
 
Legs and medial delts Deloaded

Squats
20x225
15x225
12x225
10x225

Leg press first set low inside, each set move up and out
20x360
15x360
12x360
12x360

Leg extensions
20x85
15x85
15x85
15x85

Lying leg curls
15x110
15x110
10x110
5x110

Seated leg curls
15x75
15x75
15x75
15x75

Superset calf raises and side laterals to save time
15x210, 15x10
15x210, 15x10
15x210, 15x10
15x210, 15x10
12x210, 12x10
10x210, 10x10
 
Did some math last night.

Since I dropped weight upped volume, this really isnt a deload. I am actually lifting more poundage per workout. Example last normal leg work out was total of 66000lbs, last nights leg workout at 70% weight was 68120lbs. So change in plans finish this week as a high volume week. Next week up weight to 80% and back to normal rep ranges for a true 80% deload.
 
Let that body recoop
Btcowboy said:
Did some math last night.

Since I dropped weight upped volume, this really isnt a deload. I am actually lifting more poundage per workout. Example last normal leg work out was total of 66000lbs, last nights leg workout at 70% weight was 68120lbs. So change in plans finish this week as a high volume week. Next week up weight to 80% and back to normal rep ranges for a true 80% deload.
Click to expand...

Let that body recoup!!
 
Btcowboy said:
Did some math last night.

Since I dropped weight upped volume, this really isnt a deload. I am actually lifting more poundage per workout. Example last normal leg work out was total of 66000lbs, last nights leg workout at 70% weight was 68120lbs. So change in plans finish this week as a high volume week. Next week up weight to 80% and back to normal rep ranges for a true 80% deload.
Click to expand...
I think you should really consider doing a more aggressive deload. In the 65-70% range. Trust me I get the struggle it’s always hard for me to go in the gym and not lift like I feel like my body is trained to lift. But man is it beneficial in the growth and recovery process. You’ll greatly thank yourself down the road.
 
FourOneDeuxFitt said:
I think you should really consider doing a more aggressive deload. In the 65-70% range. Trust me I get the struggle it’s always hard for me to go in the gym and not lift like I feel like my body is trained to lift. But man is it beneficial in the growth and recovery process. You’ll greatly thank yourself down the road.
Click to expand...
Agreed, I will finish this week off as a volume week. Sunday will start a true deload week at 65-70%.
 
Still gonna finish this week as a volume week.

Back - The gym was busy tonight so did what I could with what was open.

Dumbell rows
20x70
15x70
12x70
12x70

Medium grip pulldown
12x140
12x120
15x100
15x90 not sure why these all felt heavy tonight.

Exercise X
20x20
20x30
20x36
15x36

HS row weight per side
20x40
20x45
15x55
15x65
 
Btcowboy said:
Still gonna finish this week as a volume week.

Back - The gym was busy tonight so did what I could with what was open.

Dumbell rows
20x70
15x70
12x70
12x70

Medium grip pulldown
12x140
12x120
15x100
15x90 not sure why these all felt heavy tonight.

Exercise X
20x20
20x30
20x36
15x36

HS row weight per side
20x40
20x45
15x55
15x65
Click to expand...
Exercise X is honestly an awesome exercise for lats. That’s one of the few exercises I can seriously squeeze my lats and feel everything throughout the movement working
 
FourOneDeuxFitt said:
Exercise X is honestly an awesome exercise for lats. That’s one of the few exercises I can seriously squeeze my lats and feel everything throughout the movement working
Click to expand...
You bet, love it too. I just dont incorporate it much in my program so throw it in every once in a while. If I over extend my shoulders it causes me some grief lol.
 
Shoulder and Supplemental chest

Seated dumbbell press
15x35
13x40
13x40
12x40
10x40

Standing side laterals
20x15
15x20
15x22.5
12x25

Straight arm leaning laterals
13x20
11x15
15x10 drop 10x5

Seated rear raises
20x20
18x22.5
15x25
13x25
12x25

Facepulls
20x30
20x40
15x50
12x60

HS incline press weight per side
20x50
12x60
8x60
14x50 drop 4x40 drop 4x30

Tomorrow is the last day of high volume finishing with Bi's Tri's and Traps. Then starting Sunday will be a true deload gor next week and I can tell it is time.

The only issue, in 3 weeks I go in for dental surgery get all my top teeth out. So that week will be a partial week off as I will get the first two days in just miss the last 3. Then 2 months of life with no top teeth. Between getting in enough cals and keeping macros in check, and being self conscious those two months will be interesting to say the least lol
 
Last day of my volume week, start deload on Sunday

Bicep, tricep and traps

Barbell curl
15x70
15x70
12x70
12x70

Pinwheel curls
12x30
12x30
12x30 drop 7x25 drop 8x20

Reverse curls
18x40
15x40
15x40
15x40 drop 12x20

Seated dumbell 21's top, bottom, full rom
21x15
21x15
21x15
21x15

Vbar pushdown
20x50
18x60
15x70
12x70

Overhead cable extensions
18x30
16x30
15x30
15x30 drop 10x20 drop 12x10

Dumbell shrugs
15x60
15x65
12x65
 
FourOneDeuxFitt said:
I think you should really consider doing a more aggressive deload. In the 65-70% range. Trust me I get the struggle it’s always hard for me to go in the gym and not lift like I feel like my body is trained to lift. But man is it beneficial in the growth and recovery process. You’ll greatly thank yourself down the road.
Click to expand...
some even recommend an active recovery week after several months of hard training. swimming,hiking, baseball, light cardio etc. no weight training for one week. I'd personally rather just do 2 or 3 light workouts for the week. Im pretty well in tune with my body and can feel when I'm burned out
Btcowboy said:
The only issue, in 3 weeks I go in for dental surgery get all my top teeth out. So that week will be a partial week off as I will get the first two days in just miss the last 3. Then 2 months of life with no top teeth. Between getting in enough cals and keeping macros in check, and being self conscious those two months will be interesting to say the least lol
Click to expand...
 
Day 1 of a true deload, sure felt like I was not doing enough.

Chest and supplemental shoulder

Dumbell flat press
10x60
10x60
10x60
10x60

Dumbell incline press
10x50
10x50
10x50
10x50

Pec Dec
12x85
12x100
12x100
12x100

Skullcrushers
10x60
10x60
10x60
10x60

Vbar pushdown
15x60
15x50
15x40
15x40

Dumbell shrugs
15x60
15x60
15x60

Machine side laterals
15x40
15x50
15x50
15x50
 
Supposed to be leg day, but had a hectic day at work. Spent half of it walking the plant at -25 so that took a bit out of me. Then to be brutally honest just wore out so decided skip legs today. Tomorrow is an off for travel, Wed hitting back so enjoying an extra rest day
 
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