Going back to school fairly soon after a solid 3 months of good lifting over the Summer.
Currently I’m working on 5/3/1 entering my 3rd wave this past week.
My Current stats:
Weight: 185 (in the morning)
Bench: 225x1, 195x8, 215x3
Oly Squat (ATG): 285x1, 275x2, 225x11
Deadlift: 415x1, 315x6, 225x21
I’m looking to try to hit 200 by winter break (3+ months)and will do so by following the “1 pound a week” concept. Not looking to eat like shit and gain 5 lbs of muscle and ten of fat but I do realize that some fat gain comes with the rapid weight gain.
I’ll be posting both my diet and workouts on here. Please don’t hesitate to criticize either part, especially my diet as I think that needs some serious work.
So far this week my workouts were as follows:
BB Bench Press: Warm-up, 150x5, 170x5, 195x8
Decline DB Press: 65x8, 65x6, 65x5
Incline BB Press: 135x8, 135x8, 135x8
V-Bar Push-downs: 3 sets of 6-8 reps
Lying EZ Bar Skull Crushers: 3 sets of 10-12 reps
Decline DB Extensions: 2 sets of 10 reps
Standing EZ Bar Skull Crushers: 2 sets of 6-8 reps
1-Arm Supinated Grip Pulldowns: 3 sets of 10-12 reps
Oly Back Squat (ATG): Warm-up, 170x5, 195x5, 225x11 (shaking legs afterwards)
Squat clean + jerk: 135x1x3, 155x1x2, 185x1x2 (did these in the YMCA which isnt very conducive to oly lifting so I kept them lighter)
BB Shrugs: 135x10, 155x10, 185x10x2
Seated Smith Military Press: Using Rest Pause Method - 135x7, 135x3, 135x2
1 Arm Standing Arnold Presses: 3 sets of 35 lbs x 10-12 reps
Cable Front Raises: 3 sets of 10-12 reps with the 3rd being a drop set
Machine Lateral Raises: 3 sets of 6-10 reps
Weighted Pullups (palms out): BWx10, BW+25x6x3, BW+45x2, BW+55x1
Med Grip Seated Cable Rows: 3 sets of 10-12 reps w/ paused contraction
Pull Downs (wide grip): 3 sets of 10-12 reps
1 Arm Seated Cable Rows: 3 sets of 8-10 reps
Chinups (palms in): Rest Pause Method - BWx7, BWx2, BWx2
Preacher Curls (assuming 15 lb bar weight): 55x12, 60x6, 55x10
Seated Hammer Curls (first set @90 degrees, with each next set decreased one bench click): 3 sets of 10-12 reps
1 Arm Cable Curls: 3 sets of 10-12 with paused contraction
1 Arm Pinwheel Cable Curls: 3 sets of 10-12
I will start posting my diet as of tomorrow, along with macro percentages etc.
Have at it … I can handle, and can appreciate criticism