I′m tired to stagnate or regress and until now I was unable to follow a routine… ever change, train too frequently, too much etc. I hope you guys will help me to continue with this routine and not continue to make mistakes so I decided to post my workouts here and I′ll follow the consolidation routine :
A) Chins + Full SQT (eventualy calves raises) B) Bench Press (shoulder width grip, less than 30cm) + SLDL
I know it′s not exactly the routine outlined by Mentzer but I cannot do dips at home and SLDL is much safer in my case and I think if something miss in the consolidation routine it′s calves work, for some SQT might be enough for some it might not. I′ll start with 3-4 days between workouts Monday/Friday then add rest days if strength doesn′t increase. 6 reps for each set, except 20 for SQT. Also I′ll culr once a while just to maintain strength (it′s my favorite exercise).
My best perforance :
Chins : 6xBW+35kg (BW was ~73kg) Bench Press (close grip) : 18x73kg never did low reps before… SLDL : 8x139kg Full Squat : 20x75kg I know it′s very low compared to others exercises it′s because I never did SQT regulary and don′t have a rack at home. I must use my bench to unload the bar…
Today I did workout A :
Chins : warm up :/ work set 4xBW+34kg and 4xBW+36kg Full Squat : warm up 20×49 20×69 work set 20x75kg One legged calves raises : 1x20x36kg (weight attached around waist)
I know one set is enough for chins but I felt 34kg was too light and thought I could get 5-6 reps with 36kg… so I tried with 36kg but failed at 4 reps grrr ! Warm up was too heavy on SQT next time I′ll go lighter. Not too bad for a begining. I hope I′ll be able to CONTINUE like that and not train too frequently… help me guys ! I need psychological help ! ๐
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