[Thomas Peters]

Yeah I completely understand, I’ve run U/L before for a long time wanted to change things up and see how it feels just experimenting with things and see how my body reacts

[Thomas Peters]

First lower session of the week. I still went into this session carrying a lot of fatigue which is why I had to make some substitutions and my weights+reps were off. This session was more mentally challenging than I thought because my volume was lower and I’m disappointed with what I did so I felt like I wanted to do more but knew I couldn’t which was really annoying. Tomorrow is most likely a rest day I do need it. I am working a mid-day shift so I have the chance to recover more.

Snatch grip defecit deadlifts 5×5@ 120kg

Ssb squats 115×3, 100kg×8

Leg press 220kg×9, 190kg×11

Calf raises 15kg×11&9

[Thomas Peters]

This is the first upper session of the week, however it was a very heavily sleep deprived session because I had been working the morning shifts from Thursday-today which isn’t an excuse it’s just me needing to re-adjust my week so I can expect the first day to be off. Speaking off I was under for a lot of what I wanted to hit today as I was getting more and more fatigued, even though I am really enjoying doing less sets but making sure they are perfect and I get exactly what I want from them, being this tired is making it challenging so today I was more annoyed with myself because very few of my sets were as perfect as I wanted them to be. Anyway enough bitching from me tomorrow will be a new day.

Wide grip bench 85kg×4, 80kg×5

High incline dB press 34×4, 30×8&8

Reverse grip BB row 90kg×4, 80kg×7, 75kg×8

V bar lat pulldown 45kg×9, 36kg×11

Lateral raises 14kg×10, 12kg×16

Cable overhead seated extension 40kg×6, 31kg×8&8

My overall thoughts during this session were more of concern for tomorrow as it’s my deadlift day so I did want to make sure I was more than recovered for tomorrow. The goal is a 260kg deadlift by next year after me and a friend of mine who is a former bodybuilder had a conversation about deadlifts and he got 255kg when he competed, he was on gear but I’m not letting that be an excuse if by some miracle I don’t pull the 260kg deadlift by September 15th 2025

[Thomas Peters]

This is my second upper session of the week and there were parts of it that were better than others. I went into this session knowing that my shoulders were still fatigued from some reason but I knew my back and arms were still fresh. Unfortunately I wasn’t able to get a lot of pressing done but that wasn’t as much of a focus I at least now know roughly how much volume I need for my upper sessions. My lower body isn’t sore/fatigued at all so I’m going to consider upping the volume at least on one of my squat patterns next session. I will be back at my regular gym for those sessions so it’s most likely going to be BB back squat/front squat and leg press.

Incline BB bench press 80kg×4 75kg×5, 70kg×8

Db shoulder press 28kg×7

Reverse grip BB row 90kg×5, 85kg×6, 80kg×8

V bar lat pulldown 45kg×8, 36kg×11

Db lateral raise 14kg×12, 12kg×14,14,12

Skull crushers 16kg×4, 12kg×10,8

Ez bar bicep curls 45kg×4, 35kg×10,10

[Thomas Peters]

This is my second lower session of the week, overall felt good but was very short on time so my rest periods were cut very short which is why my reps and weight for everything after the hack squat were lower than I would have wanted. However the hack squat felt very good and after this week or the week after I might up the amount of sets on my pendulum squat. Didn’t have enough time to do any hinge patterns which was annoying but it’s not the worst thing. My recovery from last session was very good as I went into today fresh. I’m probably going to keep this as my exercise order but add the hinge pattern to start my session.

Hack squats 120kg×12, 130kg×8

Pendulum squat 60kg×7, 45kg×14

Seated leg curl 110kg×9, 90kg×8

[Thomas Peters]

This is my second upper session of the week at the gym I usually go to, I’m going to do my upper sessions at the gym I usually go to and my lower sessions at the other gym just because I prefer their leg equipment and for me I can get a lot done on a upper session with cables, dumbbells and barbells whereas for legs I prefer more machine stuff. I was short on time today but still managed out rep PB’s which is nice. At the moment my flat bench is a lot further behind as I made some technique cues like having a wider grip which I’m still getting used to. Bench for me has always been difficult to progress anyway but it’s a movement that I enjoy and find beneficial.

Upper session:

Wide grip BB bench 85kg×5, 80kg×7

High incline dB press 30kg×8 and 7

BB bent over row 85kg×7, 80kg×8

V bar lat pulldown 40kg×8, 36kg×10

dB lateral raise 12kf×14,14,13

dB skull crusher 14kg×6, 12kg×7

Ez bar bicep curls (elbows on stomach) 40kg×7, 30kg×11

[Thomas Peters]

Second session on a upper lower split, todays upper session went better than yesterday’s lower session but there was still some things I’d like to fix. However yesterday’s lower session’s fatigue has not carried over but instead I just have sore legs which is absolutely fine with me.

Iso-lateral chest press 110kg×6, 100kg×6

Flat prime press 2×25 middle 1×10 top ×8

Barbell ohp 70kg×3, 60kg×8

Chest supported t bar row 70kg×10 60kg×9

Iso-lateral row 130kg×6, 100kg×10

D handle dual lat pulldown 70kg×8

Lateral raise machine 57kg×8, 43kg×11 and ×7, 36kg×8

Back padded pushdowns (idk the name) 40kg×7, 35kg×10 and 8

Preacher curl machine 45kg×6, 40kg×6, 30kg×9

[Thomas Peters]

Thank you for the advice mate it is greatly appreciated. I did have another split which is an upper lower split I was just concerned if I was going to hit a wall-

Monday, Thursday and Saturday upper-

Bench press ×5 ×8 ×8

Incline close grip ×6 ×8 ×8

Dumbbell ohp ×5 ×10

Meadows row ×6 ×8

V bar lat pulldown ×8 ×10

Dumbbell row ×8 ×8

Cuffed lateral raises ×8 ×10 ×10

Tuesday lower A-

Deadlifts ×3 ×5 ×5

Ssb squats ×5 ×8

Leg press ×8 ×10

Skull crusher ×8 ×10 ×10

Fat grip hammer curls ×10 ×10 ×10

Friday lower B-

Lying leg curl ×6 ×8 ×10

Deficit stiff legged ×8

Ssb lunges ×6 ×10

Ssb squats ×8 ×12

Skull crusher ×8 ×10 ×10

Fat grip hammer curls ×10 ×10 ×10

My reasoning for including the 1 set of defecit stiff legged on lower B is that for my ability deadlift to a very high standard is still there but I don’t want to piss off my lower back which is why I start with the lying leg curls. My issue is usually my glutes end up still being partially sore by the next lower session which is something I am worried about. The goal for this split was to increase the amount of sets I do over time until I can’t go into my next session without feeling like I’d been hit by a car.