Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Heavyweight Hardcore Havoc!

Heavyweight Hardcore Havoc!

That’s the name of my new program!

Either because (a) being winter and all, I’m currently at about the heaviest bodyweight I’ve ever been in my life. Or (b) because it’s all about throwing some heavy weights around. Actually I’ll take that back… you should always be trying to lift as heavy as you can, and keep trying to lift a little heavier (or an extra rep) than you’ve done previously… but you still need a bit of intelligence behind your choice of exercises in the program, and you need to be using correct technique and focussing on actually hitting the right muscles, rather than JUST throwing some heavy weights around.

Anyway.

The past couple of months I’ve been doing a program you may have heard about (if you’ve been following the blog, at least) called “Preposterous Power”. I will tell you that I had thought  I had lost interest in trying to lift heavier and heavier, and was getting back into doing more supersets and getting a little more creative with combinations of exercises and really exhausting myself that way. But despite this, I started to notice all my lifts going up in weight, and I got the bug back. So the result has been consistent increases on my personal best / heaviest lifts over the past few weeks.

That’s for upper body, anyway. Now, I really want to make some gains on my leg strength and size, as well as further increases in upper body strength.

So here’s the plan!

  • Double 2 Day Split Push / Pull Program.
  • First two days starts with horizontal push or pull, I’m thinking dumbbell press and 1 arm dumbbell rows.
  • No set rep ranges on the first exercise, but a total of 50 reps. Like what I did with “Next Level” a while back.
  • Then something to complement the first exercise. Isolation exercise, usually.
  • Then a superset for legs / lower body.
  •  Then finishing with more upper body… shoulders and arms.
  • Second 2 days are similar but with lower body stuff as the first exercise, and then supersets for upper body.. vertical movements  this time.

I’m digging it so far!

Also for no real reason, here’s a video of me going for a personal best bench press last week.

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