I train 6 days a week. Alternating workout A and B. The first workout of the week is heavy, the second is light, and the last is medium. Every once in a while, I back off the weight for an active rest. I then add weight each week with an aim to progress at the end of each cycle. Light days I focus on form.
Front Squats 10 x 10 with the weight going up by 2.5kg each set. Squats are done arse-to-grass.
In between sets I do a single Bent Press with the same weight.
Bent Press 6 x 5 with the weight going up by 2.5kg each set on heavy day, every other week I do 10 reps on the last set. Straight sets on light and medium days.
Changes from the previous workout:-
- Dropped most lifts to free up time. The two remaining lifts are the most important to me.