The Tub, Volume week 2

The ramp up begins! Week 2 in most of my training blocks is notoriously horrible, since it usually means an increase in both volume and weight.


Squat Add 10lbs x4x7
Bench Add 5lbs x4x7
Flat DB Bench 3x20 @8RPE


Squat 75% 4x5
Deadlift 75% x3x4/80% 1+
Dimel DL 3x20 @8RPE
Pendlay Rows 3x8 @8RPE


Bench Add 5lbs x5x5
Close Grip Bench 3x12 @8RPE
DB Floor Press 3x15 @8RPE

Squat Add 10lbs x5x3
SSB Pause Squat 3x6 @8RPE
1 Arm DB Row 3x20 @8RPE


Deadlift x1 @8RPE. 3x3 @8RPE
Bench Add 10lbs x6x3
RDL 3x8 @8RPE


Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls


Extra workout 2: some time after squat/DL day, light hamstring curls x 100, 5 minutes of different angles of planks


Notes;
Volume always sucks. Always. Specifically Tuesday is turning into the worst day by far, now that there's also an added squat component. For the 1+ this week I only went to 5 reps, typically 1+ sets are only really used as a fatigue indicators, so if I had gone to pull it and struggled for 3 it would have been fairly evident the volume would need dialled back. I pulled 5 reps in about as many seconds, and there really isn't much point in going much further than that on a heavier 1+ especially when you have 20s still to go.


For the extra workouts this week, I did both as a bigger sessions on Saturday and everything went fine. Managed to get an extra full minute of pressing done before I took a rest compared to last week, whilst still using the same weight.

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