2020 Training: Week 1 - Squat

I'm back after my Winter Solstice Hiatus. I training twice while I was In Arkansas visiting my Mom and sister and twice with Wendler. All four workouts were done on machines. For the foreseeable future I'll be structuring my training like this:

• Main Lift
• 1 Squat movement
• 1 Hinge
• 1-2 Upper Push
• 1-2 Upper Pull
• Biceps/Triceps

Main Lift Progression

• Week 1: 3x3's Pro
• Week 2: 5's Pro
• Week 3: PR Set
• All done at the same weight. After 3 weeks I'll increase the weight and repeat this process.

Assistance Work

• 2-3 sets
• 30-50 total reps
• 1st set (after 1-2 warm-ups to figure out weight) will be an all out set that I will track)
• 2nd and 3rd work sets will be pushed, but not quite to failure. I may keep the weight the same, drop it... all by feel and mood on each day

I am also thinking about having one day devoted to training on machines. For instance, Week 1 might be Monday: Squat/Wednesday: Bench/Friday: Machines. We'll see if I actually go up to the Rec Center to do this. The idea seems like a good one, though. That's a lot of writing... here's what I did today:

• SSB Box Squat: 155x5/205x5/225x3/250x3/3x3@275
• Metabolic Circuit: Sets done with 1 minute rest
• FBB Incline (1): 135x10/115x10/95x12
• RDL/Bent Row/Shrug Combo: 135lbs - 10/10
• FBB Press: 65lbs - 10/10/8 & Rear Laterals: 25/15/10
• Pull-ups: 9/5/3/3/3/2 (After my 1st two sets I did 3's until I couldn't)
• FBB Curls: 65 - 3x10 & Band Pushdowns: 3x15

I had a good time today. I'll make a few slight adjustments as I go. I'm thinking that each day I'll hit my Main Lift followed by 3 Major Assistance Movements (meaning, I really take these seriously). After that, I'll just fill in the blanks and have some fun.