Here is a little background info on me:
I'm 5'9" 215-220 I haven't weighed myself in a few weeks.
Bench: 405
Squat: 505
Deadlift: 505 deadlift progression has been hindered this year by two hamstring tweaks one in each leg. First tweak was from racing my son no warm-up or stretching. Stupid on my part. I tweaked my left hammie playing football last month. Goal is to get my deadlift to or above 600 within the year and to get my squat close to my deadlift or more. Also will be incorporating cardio 5 times a week.
Monday, Wednesday and Friday will be LISS Tuesday and Thursday will be HIIT. At this point I just want to maintain my weight, but I will eat slightly above maintenance to accommodate for the cardio.
I started with 5x5. Then I did Westside method, I've used 6x3 at 90-92% of my 1 rep max. I've played around with power building routine.
I will be starting this journey natty. Once my wife becomes pregnant I'll jump on cycle.
Monday's workout: Chest and back
I started with some lacrosse ball work on my chest, back and lats. I then used the rumble roller for my back. I some band assisted stretching for my shoulders, chest and back. Next I did internal external rotations with a band. Banded shoulder pull aparts and banded shoulder dislocations.
Barbell Bench Press:
Warm up:
Just the bar 1x5 close grip, 1x5 regular grip and 1x5 wide grip
135 1x10
225 1x5
315 1x1
335 1x1
Working sets:
305 5x5 all reps were paused
324 3x6 touch and go
Floor press:
240 3x8
Cable Cross Over:
3x15
Weighted Pull Ups 45lb plate:
3x10
Bent Barbell Rows:
225 3x10
285 1x5
Seated Close Grip Cable Rows:
1x20
1x15
1x12 followed by a drop set untill I failed.
@insaiyan93 @Les @Perrin Aybara @TorroXL
I expect to see some critiques. I was giving a nice library of different programs and routines by @Perrin Aybara that I will be reading through. I will also look at the other training routines that were suggested to me in another thread. This will be changing up after a 4-6 weeks; to either start a new program or incorporate a mix of programs.
I'm 5'9" 215-220 I haven't weighed myself in a few weeks.
Bench: 405
Squat: 505
Deadlift: 505 deadlift progression has been hindered this year by two hamstring tweaks one in each leg. First tweak was from racing my son no warm-up or stretching. Stupid on my part. I tweaked my left hammie playing football last month. Goal is to get my deadlift to or above 600 within the year and to get my squat close to my deadlift or more. Also will be incorporating cardio 5 times a week.
Monday, Wednesday and Friday will be LISS Tuesday and Thursday will be HIIT. At this point I just want to maintain my weight, but I will eat slightly above maintenance to accommodate for the cardio.
I started with 5x5. Then I did Westside method, I've used 6x3 at 90-92% of my 1 rep max. I've played around with power building routine.
I will be starting this journey natty. Once my wife becomes pregnant I'll jump on cycle.
Monday's workout: Chest and back
I started with some lacrosse ball work on my chest, back and lats. I then used the rumble roller for my back. I some band assisted stretching for my shoulders, chest and back. Next I did internal external rotations with a band. Banded shoulder pull aparts and banded shoulder dislocations.
Barbell Bench Press:
Warm up:
Just the bar 1x5 close grip, 1x5 regular grip and 1x5 wide grip
135 1x10
225 1x5
315 1x1
335 1x1
Working sets:
305 5x5 all reps were paused
324 3x6 touch and go
Floor press:
240 3x8
Cable Cross Over:
3x15
Weighted Pull Ups 45lb plate:
3x10
Bent Barbell Rows:
225 3x10
285 1x5
Seated Close Grip Cable Rows:
1x20
1x15
1x12 followed by a drop set untill I failed.
@insaiyan93 @Les @Perrin Aybara @TorroXL
I expect to see some critiques. I was giving a nice library of different programs and routines by @Perrin Aybara that I will be reading through. I will also look at the other training routines that were suggested to me in another thread. This will be changing up after a 4-6 weeks; to either start a new program or incorporate a mix of programs.
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