Looking for some advice/motivation

[guyzcool]

Ok, started about 4 weeks ago. Had to spend 2 weeks completely out of the gym due to some family stuff and unexpected traveling.. then the third week I picked up cardio again about 4x that week and lifted 3x... not ideal but I was able to get in. This week same story. 4x cardio, 3x lift this week. MY strength has gone wayyy down, which is expected. But it's a little discouraging. I've got a cycle coming up real soon, simple second cycle test e 600mg/wk and tbol 140 mg/wk. My previous p.r's were
Squat: 335×4
Deadlift: 385×4
B.P: 225
O.H.P: 150
I am currently about 185lbs, was sitting at 7% (that was with hand held and calipers)before a few weeks off, it's probably a little higher now, but I am still very lean.
So I was to gain my motivation back, and break app of my p.r's with this cycle. My strength is down for a little while due to me... but shit I want to hear how you guys plow through p.r's.

 

[guyzcool]

Forgot to add this: want to improve deadlift and squat the most. Won't let bench lack, but how often does you deadlift? What styles? And how?I've been lazy with it lately and couldn't pull my max r.n... so some insight from your strong dudes out there!

 

[Ryno1980]

Not sure how much cardio your doing on cycle but you need to remember that everything you do takes those precious on cycle calories... I don't do much dead lifting because my lower back gives me a lot of trouble... I use dumb bells to deadline when I do so my opinion there would be irrelevant. As for breaking those prs... protein... an hour before the gym and focus on individual muscle groups rather than say back and bicepts in the same day.... do just chest.. then just back... just shoulders and just arms... and ofcourse leg day... spend the full hour or how ever long your in there on that one group... my opinion only but I hope it helps..

 

[Perrin Aybara]

In my opinion the sweet spot for deadlift is twice per week and squat and bench is 2-4x/week, depending on how it's set up.

I prefer one day where I'll start with each lift and then assistance after and variations of the others after.

Something like this:

Tuesday
Heavy squat
Close grip or incline bench or just light to moderate regular bench
Deadlift variations like deficit, light beltless or paused or just lighter regular deadlift

Thursday
Heavy bench
Light squat or squat variations
Rows or pull ups

Saturday
Heavy deadlift
Light bench or bench variations
Squat variations like front squat or just more regular squats

Sunday
Full body bodybuilding day

Keep things simple as long as you can. I'd probably hold off on doing any variations for awhile and just stick with going lighter more often on the main lifts.

Use this for sets, reps and weight.

 

[guyzcool]

In my opinion the sweet spot for deadlift is twice per week and squat and bench is 2-4x/week, depending on how it's set up.

I prefer one day where I'll start with each lift and then assistance after and variations of the others after.

Something like this:

Tuesday
Heavy squat
Close grip or incline bench or just light to moderate regular bench
Deadlift variations like deficit, light beltless or paused or just lighter regular deadlift

Thursday
Heavy bench
Light squat or squat variations
Rows or pull ups

Saturday
Heavy deadlift
Light bench or bench variations
Squat variations like front squat or just more regular squats

Sunday
Full body bodybuilding day

Keep things simple as long as you can. I'd probably hold off on doing any variations for awhile and just stick with going lighter more often on the main lifts.

Use this for sets, reps and weight.

Thank you that helps a lot bro. I'll be looking at that chart a lot! I've made it a habit to do deadlifts after I do legs for the day. And normally I'm pretty wasted!

 

[Perrin Aybara]

That's pretty common with a lot of routines. I feel like they deserve their own day to start with. The deadlift day and squat day could be swapped if you prefer as well. I've done it both ways.

Doesn't have to be, but I think 6x3 is good for a heavy day, 5x5 for moderate and then a 3x8 or light 3-4x6 is good for a light day. Keep the sets and reps varied DUP style.

I'm also a fan of doing the last set on the heavy days as AMRAP. Kind of lets you take advantage of a good day and also gauge progress. It's personal preference though. Try it and see if you like it, if not just go regular sets.

Anyway, a better explanation would look like this.

Tuesday
Heavy squat 6x3
Close grip or incline bench or just light regular bench 3x8
Deadlift variations like deficit, light beltless or paused or just lighter regular deadlift 5x5

Thursday
Heavy bench 6x3
Light squat or squat variations 3x8
Rows or pull ups

Saturday
Heavy deadlift 6x3
Moderate bench or bench variations 5x5
Squat variations like front squat or just more regular squats 5x5

Sunday
Full body bodybuilding day

Add weight and repeat. If you stall change up reps and sets a little.

 

[guyzcool]

Tuesday
Heavy squat 6x3
Close grip or incline bench or just light regular bench 3x8
Deadlift variations like deficit, light beltless or paused or just lighter regular deadlift 5x5

Thursday
Heavy bench 6x3
Light squat or squat variations 3x8
Rows or pull ups

Saturday
Heavy deadlift 6x3
Moderate bench or bench variations 5x5
Squat variations like front squat or just more regular squats 5x5

Sunday
Full body bodybuilding day

I like the way this looks a lot. I take it you also workout on mon,wed,Fri. With those three days I could throw in (shoulder bi tri trap) Monday
(Chest Back Abs) Wed
(Quad, hammie, calves) Sunday
I like the style of a BB workout but I think doing what you posted with this would look amazing. What I would previously do is what I posted above 2x a week improving on weights every so often. But slow improvement.

 

[Perrin Aybara]

No, I only lift four days a week and do cardio on the other three. Lifting between them would negatively affect recovery and if strength is your goal you'll need that. If you'd like to add more BB stuff just pick 1-2 exercises tops and do them at the end on Tuesday, Thursday and Saturday.

 

[guyzcool]

No, I only lift four days a week and do cardio on the other three. Lifting between them would negatively affect recovery and if strength is your goal you'll need that. If you'd like to add more BB stuff just pick 1-2 exercises tops and do them at the end on Tuesday, Thursday and Saturday.

Wow, lifting 4 days a week? I can see your point about needing recovery. But I've almost always lifting 6x a week and done cardio 6x a week. I would pride myself in over 2 hours a day of workouts. It's always kept me lean but also a little smaller than I'd hope (6'2 185lbs).

 

[Perrin Aybara]

Depends on your goals, I guess. I haven't lifted more than four days a week in years. I totaled just under 1500lbs at 242lbs at my last meet and I'm looking for 1550+ at 220lbs at my next one in September.

If you do those workouts as written I think you'll find it's more than enough and you'll be glad for the rest days. Those are 2+ hour sessions, by the way.