[running]

Originally Posted by Gem

I'm working out a new routine which is different to what I've done before.

I stepped back form heavy squats because some problems with form were emerging. I tend to shift weight to the left side and as a result, one of my left quads have become bigger and stronger than the right. To correct this I now work on light squats in front of a mirror and make sure I stay in the centre, which is hard work because the left lean has become my 'natural habit'. After that I do Bulgarian split squats 7 reps on the left and 10 reps on the right, or unilateral leg press in the same rep range, to make the right stronger and balanced with the left.

I have dropped the weight on the other lifts as well, and now work in the 8 to 10 rep range so I can build muscle size. After 3 months of higher rep work, I'll load on the weight and work in 3-5 rep range to fully strengthen the new muscle mass. After a couple of months at heavy/low reps, I'll go into a peaking period for a couple of weeks to recover from the accumulated fatigue, and then I'll test my 1 rep max on the four lifts (squat, dead, bench, strict overhead press).

I spent the last 3 weeks working out the new routine, which has just started to come together. I now have a 6-day-week training regimen and a 6 month long training program, and I expect this plan to result in significantly more kilos on the bar.

Starts on April fools day - how apt.

smart move