Deadlift (Barbell)
4 x 5-8
Moderate-heavy, leave about 2 reps in the tank. Trap bar is a fine joint-friendly swap.
Week 1 of 12 · Thursday
Block 1: Accumulation
Rebuild strength capacity and high-volume hypertrophy.
Deadlift 4 x 5-8
Pull-ups 4 x 6-10
10-15 reps, strict 3-second negatives.
“Consistency is the cheat code. You already have it.”
Cycle
Block
0
day streak
Consistency
Thursday: Back, Deadlifts & Chest
Strict Pull-Ups
4 x 6-10
Bodyweight, stop 1 rep shy of failure. Use a band only if you cannot hit 6 clean reps.
Incline Dumbbell Flyes
4 x 12-15
pre-exhaust upper chest
Incline Smith Machine Press
3 x 10-12
focus on the top half
Chest-Supported T-Bar Rows
3 x 10-12
mid-back thickness
Today's lifestyle
- Train: Back, Deadlifts & Chest
- Nutrition (high carb): Heavy pulling day. Put about 70% of your carbs in the pre- and post-workout meals to fuel the pulls and refill glycogen.
- Cardio and steps: Hit 10,000 to 12,000 steps (NEAT). Skip steady-state cardio today and protect leg and pull recovery.
- Recovery: 8 h sleep minimum. Omega-3 with a meal for the joints, Magnesium Glycinate before bed to settle the nervous system.
Coaching self-review
Self-review: 0 progressing, 0 stalling, 0 regressing; recovery unknown.
Not enough logged history yet to spot trends. Keep logging.
Recovery status: unknown. Directive: no recovery data; progress conservatively on logged evidence alone