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Sentinel
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although he almost passed out, it was still very good. He presses like the old-time strongmen, very strict.
Your overhead squats were very nice. I would like to do them too but it is pretty hard to get the technique right. Overall strong workout, although I think those farmers were way to easy for you
OH Squats took me 3-4 months to nail down. I used to have terrible hip mobility but by doing all these drills and stuff I was finally able to nail them down.
I don't do routines. I train. I follow a template. Every 4 weeks I evaluate that template and I may add things in or remove them or keep it the same. This is what my template looks like:
Thursday: Deadlift Day - I usually just do Deadlifts, Grip Training and Core Training on this. What I do on Deadlifts to progress is subject to change from Mesocycle to Mesocycle but there will always be one Deadlift variant in here. I haven't done Banded Deadlifts or Deficit Deadlifts in almost 6 months now so for the last 6 months it's been just regular Deadlifts. My programming of these Deadlifts has been different and is not necessarily consistent with the Mesocycle. For example, I am currently doing a 4 week mini-cycle of singles training where in Week 1 I hit 9 Singles, Week 2 is 5 Singles, Week 3 is 9 Singles and Week 4 is 3 singles. I began this singles cycle in the middle of my last Mesocycle so in this case the singles cycle will overlap into this Mesocycle 16. I just put up blocks of 4 weeks to make things more organized in my journal and with all my videos in general.
Friday: Press Day - I choose one Press variant - either Military Press, Bench Press or Dips and do a few heavy sets. I try to progress either by adding reps or adding sets or improving quality or reducing rest intervals. I hate all 3 of these exercises so I try to come up with fun ways to do them. After the Presses I perform 3-4 sets of heavy rows, then 3-4 sets of 8-10 reps on a different row variant and lastly 15-20 reps on facepulls. Then, ofcourse, comes core training.
Sunday: Squat Day - I usually do some squats then farmers walks or something similar for grip training and lastly I'll do some core training. I am not a fan of squats and don't care much for them at all. I am not a competing powerlifter and I have zero interest in doing them. BUT, I know how beneficial they are so I put some dedication into doing them. This Mesocycle I am going to focus on 4 Squat variations: Overhead Squats, Front Squats, Back Squats and Anderson Front Squats.
Monday: Pistol Squat Day - This is probably my favorite day of the week lol...I'll do some Pistol Squats, Pull-ups, Unilateral Press and lots of core work. This day has been the same for the last 6-7 months actually.
I hope that I've answered your question.
I buy all my protein from Protein Factory.
For Whey, I drink a simple Whey Concentrate which costs me $40 for 10 lbs.
I mix that with Dextrose which costs me like $2.50 per pound.
I don't drink anything as a pre workout drink. I drink while I workout. I start sipping my shake as soon as I'm done with my mobility drills and I keep on sipping in between my sets. It's made a world of a difference to me.
My shakes for during workouts have 2 scoops of whey and 2 scoops of dextrose.
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