This first week proved to be challenging and on top of it all I ended up going skiing all day on Thursday so I only ended up training 3 out of the 5 days. Which is probably a good thing because adjusting to this increased frequency and volume is tough despite the fact the intensity has decreased. My goal for this week is to get all 5 training sessions in with my starting weight from last week.
I changed the order of the exercises so that I use the bench right away so if someone else needs it after they can take it and I don’t need to get it back later. I also grouped the exercises around the weight on the bar being the same. Another consideration for selecting the exercises was I wanted something I could do in a power rack. This way I could be consistent everyday and get through my training as quickly as possible and not have to wait on equipment. I also added in the weight I am starting out with for reference, keep in mind I am selecting a weight that I stay at least a couple reps away from failure every set.
Observations using the squat as an example
115lbs does not seem like a lot of weight but my last squat day on my old routine I did 275 lbs for 3 sets of 4 reps which equals 3300 lbs of volume per week. 115 lbs x 3 sets of 10 equals 3450 lbs of volume per day x 5 days = 17,250 lbs of volume per week.
Using lighter weight and doing more reps in my squat allows me to try different movement patterns to try and dial in my form. Also doing 120 to 150 reps a week versus 12 to 18 reps will give me much more practice.
Using lighter weight allows me to focus on the movement and develop a better mind muscle connection.
Will I be able to recover enough training this frequently to be able to increase the intensity (weight) overtime?
Even if this is not a long term training strategy in that I am able to progress via increasing the intensity of training overtime I do feel I am gaining simply due to the fact I am learning to focus more on the movement and feeling the muscle instead of just trying to lift heavy all the time.