It's not a lack of deadlifts, I just forgot to add them to the post.
It's a four day split, aye. The plan is to switch between low rep/heavy weight and high rep/low weight in alternating weeks but until I'm a bit stronger I want to focus more on strength. Get back to where I was in June, and then move on from there.
I'll update that with what I'm lifting in a month or two when I'm at a respectable weight for everything.
Smashed getting back into the routine last week and feel so much better for it - had the weekend off as per usual and had the first run of 2016 tonight as it's the Reading half in 12 weeks or so. Can't believe how easy I found the 10k after a while off. Honestly felt like I could've done another 10k tonight - got totally in my groove which was unexpected first run back of the New Year!
I've been doing fairly well. Did Parkrun on Saturday (in 28 minutes it's been a while) and then an hour later a full session at the gym. Today I had a 30 minute PT boxing session and tomorrow I'm going to a group boxing session after work.
Still eating badly but I'm off the booze for now (was drinking every day) which is helping a huge amount.
BTB wrote:Didn't manager to get to the gym over the weekend annoyingly so got to try and make sure I do more this week. Planning on Tuesday, Thursday, Saturday and Sunday.
Rocsteady do you think the plan you posted the other week would work on a 4 day split compared to the 3/5? Or best way to do it?
Sure, move Tuesday's front squats to your second day, so alongside all the upper body stuff on Thursday for you. Add cardio onto that day if you feel up to it. Make sure you sleep and eat well so that you're rested by Saturday.
Also, make sure you have a deload week every fourth week. Absolutely vital on such a heavy going routine.