I have now managed to clear my home gym and have got my leg press and smith machine back, what I have noticed with not doing leg presses and calf raises for a few months is my calves and quads have shrunk! not good.
Well anyway after a few weeks of adding weight on the bar on the main exercises and minimal assistance it’s time to get serious and start training properly again with all my essential exercises, for a long time I have mainly followed an upper / lower split with all exercises stretched over 4 workouts.
For a while my training will be
Day 1
Squats
Leg Presses
Calf Raises (on leg press)
Abs
Day 2
Bench Press
Military Press
Reverse Grip Smith Bench Press
Dips
Day 3
Deadlifts
Shrugs
Chins
T bar rows
Curls
This is a traditional 3 day push / pull / legs split with all my favorite exercises, there’s going to be a lot of disruption to my training this year due to work, family and social commitments and it would be nice to fit all the work in between monday and friday.
The percentages from the Strong 15 short cycle are going to be used for the big 3 as discussed here
Working maxes are
Squat 180k
Bench Press 130k
Deadlift 225k
Will see how this goes