Hey guys. I am 19, soon to be 20. I am 5'5" and around 130 lbs. I've been into fitness my whole life but I've been very inconsistent with my training, and am therefore pretty damn weak (especially my squat). I've decided to wholly commit myself to getting to the gym, and building strength.
I want to train to participate in American Ninja Warrior (ANW). For ANW, great/superhuman grip and back strength/endurance are required, therefore that is where my assistance work is coming from.
My starting training maxes are:
I have decent pull up strength, though I have not tested my one set max in nearly a year, where I was at 15 (probably around there currently b/c of inconsistent training).
The routine I am running is the 5/3/1 pyramid style (e.g. 65%,75%,85%,75%,65% with RMs on 3rd and 5th set), along with adding in another main lift for 3 sets of 5 for 55%,65%, and 75% each day. This means that I am performing each main lift twice a week; I have noticed I gain strength quickly that way.
My assistance work is going to include low-rep high-set pull ups, weighted pull ups, weighted dips, along with one arm pull up training and grip training.
Wish me luck!