Hey
I am in the gym since 10 months but I felt like I wasn't going anywhere.
The gym routine I am now doing since 4 weeks is basically a Push Pull Legs but I only do PPLPP Rest Rest. At the end of my push workout on monday I do Squats with light weight and at the end of my pull day I add RDLs with light weight.
"+" behind Sets always means the last set is an AMRAP Set.
Monday Push A:
- 5x5+ Incline Barbell Bench Press
- 3x8(-12) Standing Barbell Shoulder Press
- 3x8(-12) EZ Bar Skullcrushers
- 3x10+ Machine Chest Flies
- 3x10+ Pushdowns
- 3x10+ Cable Lateral Raises
- 3x10 Barbell Squats
Tuesday Pull A:
- 5x5+ Weighted Pull Ups (currently 5 kg added)
- 3x8(-12) T Bar Rows Chest supported
- 3x8(-12) EZ Bar Curls
- 3x10+ Reverse Machine Flies
- 3x10+ Rope Hammer Curls
- 2x15+ Cable Face Pulls
Wednesday:
- 5x5+ Barbell Squats
- 5x3+ Deadlifts
- 3x8(-12) Leg Press
- 3x10+ Calf Raises Smithmachine
- 3x10+ Leg Curls
- 3x10+ Leg Extensions
Thursday:
- 5x5+ Seated Barbell Shoulder Press
- 3x8(-12) Incline Dumbbell Bench Press
- 3x8(-12) Pushdowns
- 3x10+ Machine Chest Flies
- 3x10+ EZ Bar Skullcrushers
- 3x10+ Cable Lateral Raises
Friday:
- 5x5+ T Bar Rows Chest supported
- 3x8(-12) Regular Pull Ups
- 3x8(-12) Rope Hammer Curls
- 3x10+ Reverse Machine Flies
- 3x10+ EZ Bar Curls
- 2x15+ Cable Face Pulls
- 3x10 RDLs
Thats basically all I do... is this too much after 10 months consistant training without a program?
I am natural, I try to eat a lot but hardly make it to 2700 kcal a day. My protein requirement is always met...
My thought behind this is that I can only have 1 leg day, since my legs are sore anyways for 4-5 days and can get another extra rest day saturday instead of another workout day.
So basically I am still hitting Squats "light" on monday and heavy on Wednesday and RDLs light on Friday. I took Deadlifts instead of RDLs for Wednseday though.
I remember your previous posts and you may be suffering from a case of fuckarounditis. If I were in charge of your recovery plan it would look exactly like this:
Once you are strong from Greyskull and mentally strong from Super Squats, you are free to resume PPL or some other bodybuilding routine to focus on some lagging body parts, but you should build your foundation with the barbell first. You want to be in the gym 6 days a week, so your non-greyskull days should be spent on conditioning. Running, air bike, heavy bag, weight vest walking, rucking, stairs, burpees, etc.
A note about Super Squats - Taking your 10 rep squat max and doing it for 20 reps, increasing the weight every workout.. this will change you. You will understand what true effort is and how much further you can push yourself than you ever expected. In my opinion every lifter should run it at least once. I did it with the one gallon of whole milk per day, but that's really optional.
I really believe you're currently majoring in the minors, and should really consider this plan or something that looks very much like it. When you can do 1/2/3/4 (1 plate overhead, 2 plate bench, 3 plate squat, 4 plate deadlift) then create your own program if you want, not before.