I’ve been working out hard since the beginning of the summer and have made really good progress but I’m really buckling down on my bulk between now and when I cut before summer so I figured I’d log it and get any advice or input I could.
Right now I’m 19 around 5’11, 177lbs.
My lifts are (using a 1rm calculator because I haven’t maxed in a while):
OHP: I haven’t done any overhead pressing since the summer but I’ll update this when I do later this week.
My goals are mainly to get bigger and put on some good lean mass without adding too much fat but I’d also like to get stronger along the way.
I did my first workout of a new program today after having not lifted for 2 weeks between travelling and being sick. I’ll write my stuff as weight x sets x reps
Sunday - 11/9/14 (Back)
Sweeping Deadlift - 225x5,275x2x5 - I did this mainly as a warmup and to activate my lats a little before I did my actual deads.
Deadlift - 335x3x4 - I really focused on my form here, pulling my shoulders and lats down and really feeling it in my lats.
Chest-supported Dumbbell Row - 45x5x8 - I squeezed hard at the top for 2 or 3 seconds every rep and let the weight stretch out my lats at the bottom, really felt this exercise.
Pull ups - 15 reps in 4 sets - I’m terrible at pull ups so I’m going to work on them by having a rep goal and achieving it in as few sets as possible. When I get 15 in 2 sets I’ll move to 20, when I get 20 in 2 sets I’ll move to 30, and when I get that in 3 sets I’ll start weighting them.
Snatch-grip High Pull - 115x4x4 - First time doing this exercise and I haven’t trained any olympic lifts in any serious capacity ever. I really wanted to focus on form and explosiveness on these since they’re new to me which is why the weight is low.
Let me know what you guys think! Tomorrow is chest and shoulder day so I’ll update again then.