Wassup first post on T Nation but I have been scanning for the past 2 years.
I am looking for input on my training and getting back to basics. I have been lifting maybe 2 and a half years no. Period. That’s it. Didn’t lift in high school. I will eventually be competing but wanna get my numbers better before.
Anyways. After much thought and humility. I am realizing that yes. I am still novice as all hell. And the only semi decent lift I have is my 450 DL. Other than that. My squat is stick at maybe 340 and bench a measly 230. I tell you what tho. I was damn proud to finally slap that second plate on there. But it took ages.
I am slowly realizing that there are so many articles and programs that seem aimed at geared lifting. But I want to compete raw. I am thinking I need to take my squat and bench back to square one. And build that starting strength and basic strength. the injuries and aches I have I think are due to becomin over zealous with fancy accessory and weakness training when I really am just weak in general. Also I am thinking that for a while I need leave my 1RM for testing only. Just to see if I am making progress.
So here’s what im thinking
Max effort squat day:
Heavy squat FOR REPS. Sets? 3-5? I was thinking reps of 3-5.
Heavy ham string work
Heavy lower back work.
Max effort bench:
Heavy bench for reps. Same shit as squat.
Heavy tricep work.
shoulder work. 5-12 rep ranges? Sets?
Heavy or high rep lats/upper back work
Speed work: 8 sets 2 reps at 50% 1rm
rep work for hamstrings
Lower back work.
Speed work: 8-10 sets 3 reps change grips. But not having arms spread eagle.
lay upper back.
Read an article and a guy was preaching that box squats don’t do shit for raw guys. I guess I could understand with max effort. But what about speed work?
Wrap it up:
What im looking for. Any article links that are great for beguinner raw lifters. Info on training for raw lifters. Tips on programming. Tips on basically anything ive said. Please take any negative shit you have and shove it. I can take tough love tho.
One last thing. Im thinking since I need to work on overall strength. I will leave the band work and chain work only for my deadlift because I’ve seen it help and because that’s the only lift that isnt total horse shit.