ON GEAR, NO GH: Test/Tren/Eq
Weight around 245lbs, 15 years training
Always focusing on progressive overload. Everything is logged and attempted to beat each session...
At the moment I am focusing on hypertrophy training. I flip back and forth between that and strongman when I get bored/injured/back starts screaming. Strength training cycles are variants of 8x3/5x5/5-3-1 based on 2 compounds each workout and minor accessory. Typically each phase will last 3-4 months, my last strength went on for 5 months as it was all rehab and tech.
Hypertrophy work is currently as follows
6 workouts: 2 push, 2 pull & 2 legs.
I aim to train everything twice over 9-10 days, taking rest days as I need them...
HIT, low volume-ish with drops/rest pause/partials/holds added.
My last Pull workout was
Wide Grip Pull Down
2 x 10plates x 10reps, 15x6, Stackx12,+3,+2
BB Row
60kgx10, 100kgx6, 140x12
Iso 1 Arm Row
30kgx10, 60x7
Close Grip Pull Down
13x12, Stackx10/14x8/10x11
DB Rear Laterals
20kgx12, 30kgx11/22kgx10/17kgx8
DB Shrugs
40kgx12, 65kgx13+partials+hold
Vertical DB Preacher
10kgx15, 20kgx9/15kgx8/10kgx4
Cardio is 10mins pre w/o, 30mins off days.
Once or twice a week I will wingate sprint...just to fuck myself up