Weight: 94kg
Height: 185cm
Age: 17
Lifting experience: I realize i wasted the past year with ‘bulking’ and look like hammered shit. I have several months of ‘proper’ lifting.
I am looking to improve body composition and greatly improve strength.
workout:
Squat
45 x 5
52.5 x 5
60 x 5
67.5 x 5
Bench
bar x 20
45 x 5
50 x 5
55 x 5
62.5 x 5
Row
40 x 5
47.5 x 5
50 x 5
53.75 x 5
57.5 x 5
Good for you. A light has turned on in the dark.
Work hard, eat right, manage stress and get lots of rest and you will see improvements.
Stu
What’s your program look like?
workout 2
Squat
45 x 5
52.5 x 5
60 x 5
60 x 5
OHP
30 x 5
35 x 5
40 x 5
45 x 5
Deadlift
60 x 5
80 x 5
90 x 5
100 x 5
Pulldowns
54.5 x 8/8/8
[quote]goochadamg wrote:
What’s your program look like?[/quote]
Bill Starr 5x5 - Madcow Intermediate Version.
[quote]stuward wrote:
Good for you. A light has turned on in the dark.
Work hard, eat right, manage stress and get lots of rest and you will see improvements.
Stu[/quote]
Thanks.
Awesome program. That’ll definitly get you strong. I guess you have already given something like Rippetoe’s “starting strength” program a go?
workout 3
Squat
45 x 5
52.5 x 5
60 x 5
67.5 x 5
82.5 x 3 —>TRIPLE
60 x 8 —>BACK OFF SET
Bench
45 x 5
52.5 x 5
57.5 x 5
70 x 3 —>TRIPLE
52.5 x 8 —>BACK OFF SET
Row
40 x 5
47.5 x 5
52.5 x 5
57.5 x 5
62.5 x 3 —>TRIPLE
52.5 x 8 —>BACK OFF SET
Flat DB Bench
27.5 x 5/5
25 x 9
DB Curls
10 x 8
12.5 x 8/8
Tricep Pushdowns
45 x 10/10/7
I am to weak to do dip so I am going to be doing the dumbbell presses instead.
I will be switching the pushdowns for skullcrushers next time, as I think they will benefit me more.
[quote]goochadamg wrote:
Awesome program. That’ll definitly get you strong. I guess you have already given something like Rippetoe’s “starting strength” program a go? [/quote]
Yeah I did that for a few months.
workout 4
Squat
50 x 5
57.5 x 5
65 x 5
75 x 5
82.5 x 5
Bench
50 x 5
55 x 5
62.5 x 5
70 x 5
Row
40 x 5
48.75 x 5
55 x 5
57.5 x 5
62.5 x 5
ill be continuing this on my profile