Push / Pull / Legs - Strength and Circuits

The last framework didn't last too long. Travel and Christmas and wanting a change of pace have all kicked in!

However, I'd still like to progress on strength - but i also have some pains and niggles i need to address, as well as chucking in some more mobility work!

The general idea is:

  • Split the body into three sections: Upper body push; upper body pull; lower body.
  • One strength piece using the approach from this article, specifically: 5-10 sets of 1 rep, with a back off set of 3 reps. The progression is adding an extra single every workout until 10 singles are done. Then increasing the weight.
    • This is an approach i've used a lot in the past, with a lot of success!
  • One accessory movement for a second section
    • why do accessory work for a different section: because i want a full body approach (i'm only doing 3 stimulating workouts a week), So, for example, i'll do my leg accessory work on an upper body strength day.
  • A Circuit for the third section.
    • This is performed with 1 min rest between circuits, but no rest between exercises.
    • I'm also using a pre-fatigue set up for upper body work (this is a strength of mine at the moment, so pre-fatigue tempers the weights used),
    • and a post fatigue for lower body (Glutes in particular are a weakness at the moment) for added stimulus whilst still being able to use heavier loads.
  • Ed Haynes mentioned that i may be lacking dedicated work on my lats - so I'm sticking in Kayak Rows

So, here's what it looks like:

Day 1

  1. Overhead Press: 5-10x1, 1x3
  2. Stiff Leg Deadlift: 3x10-12

Circuit 2-3 rounds:

  1. Kayak Rows: 10-15
  2. BB Row: 10-15
  3. Ab wheel roll outs: 3-5

Day 2

  1. Front Squat: 5-10x1, 1x3
  2. Pull Up: 3x10-12

Circuit 2-3 rounds:

  1. DB Fly: 10-15
  2. Deficit Push up: 10-15
  3. DB Curl: 10-15

Day 3

  1. Snatch Grip Power High Pull: 5-10x1, 1x3
  2. Glute Ham Raise: 3x10-12

Circuit 2-3 rounds:

  1. Rear Foot Elevated Split Squat: 10-15
  2. Single Leg Hip Thrust: 10-15
  3. DB Skull Crusher: 10-15