T Nation

Coach?

So obviously the new norm is people are coaching on here for free so I thought maybe I could get a little help if someone would be kind enough. It could just be a trial for a few months till I get my feet wet and I could go from there. I would definitely be dedicated to everything. I thought it would be pretty cool to do if someone wants to help

Here is a little background info if anyone is interested.

Age: 21
Height: 6’6"
BW:225
Years Training-A little over two years.
Diet: Right now I am running CBL and on a cut cause I got up to 245 but added way too much fat, lifts shot up though…

I train powerlifting style with 5/3/1 and have done Texas Method. If someone was to coach me I would like to stay on a PL split like that but a BB approach would be fine also.

Best lifts as of today:
DL: 400 at 245
OHP: 140 at 245
Squat: 300 at 245
I do not do BB bench due to my shoulders.

All those lifts were done a few months ago at the heavier weight. Could have gotten more on each but these were just done randomly one day. That is not really relevant though.

I play sports a lot during the school year with intramurals and pick up basketball but school is over in 2 weeks so that would be greatly reduced. If someone was to help I could post pictures tomorrow if need be.

If someone wants to take me under their wing I would greatly appreciate it, thanks in advance guys!!

Hey man. I have a little input to give. I don’t know if you could call me ‘coach’ lol. I just like to train and think about training a lot. I’d suggest getting on a routine that incorporates strength training but focuses on muscle gain for the time being. If you’ve been doing like a Texas method template for a while, you may have stalled out a little and with a 6’6" frame you need to fill out in order to maximize your levers (I’m guessing squats are hard for you with long legs? same here.) I’d recommend a legs/push/pull rotation. with rest days thrown in as you see fit.

Day 1) Legs

A) Squats: 3x5 (work up to a challenging 5 rep set and then do 2 more sets across with that weight. Build up each week until you can get 3x5 with that weight. Once you’ve hit that weight for 3x5 then you add 5-10 lbs and start over. (eg. session 1 - 250x3x5… session 2 - 260x2x5 +1x3(fail)… session 3 - 260x3x5… etc.)

B) Leg press: 3x15-20 (high reps but that doesn’t mean light weight. These are shorter ROM to focus on the quads so we need more reps to get the desired TUT)

C) Leg extension: 3x12 (pause at the top of each rep, lower under control)

D) Leg curl: 15,12,10,8 (add weight each set to make it challenging)

E) DB SLDL - 2x15 (focus on ‘hanging’ on the hamstrings for a second before lockout. get a good stretch)

Bonus: add some Calf work if you feel it.

Day 2) Push

A) OHP: (same guidelines as Squats)

B) DB Slight decline press: 4x8 (stick a 25 lb plate under the front end of a flat bench, this will save your shoulders. Ramp up slightly in weight each work set)

C) Incline Flye/press superset: (pick a weight you can flye for around 10 reps. After reaching failure on those, immediately switch to presses with the same DB’s keeping constant tension on the pecs. Do 3 rounds)

D) Dips: 3x8-10

E) Lateral raises: 4x12 (make sure that you can lower the weight in a controlled manner and are not leaning backward during the movement)

Bonus: you can add some tricep pump and/or rotator cuff work here if you feel good.

Day 3) Pull

A) Deadlift: (same guidelines as Squat and OHP. No bouncing reps. maintain good form. etc)

B) Wide grip lat pulldown: 4x12 (Squeezing the teres and rhomboid area of the back here)

C) Seated cable row with neutral grip: 4x8-10 (keep elbows tucked and pull into belly button region. try to feel the lower lats)

D) Rear delt swings superset with rear delt flyes: (do these lying face down on an incline bench. Swings with a heavier DB for about 25 reps and then drop to a light pair for full flyes with a good peak contraction until failure. 3 rounds)

E) DB shrugs: 2x20 (pause for a count at the top of each rep. If in doubt, go lighter. No chicken head bobbing)

Bonus: add some Bicep/grip work

I’ve had some good success with this split and just thought I’d throw it out there. Post some pics man and maybe all of us here can give you some input and help. It is free after all, so there’s not much to lose. anyway… let me know what you think.

I think i would be less bothered by these requests if we started refering to them as a mentorship relation. Like hey, I would like a mentor who has walked the walk and is willing to share their wisdom and knowledge with me rather than hey someone do free work for me and make me bigger because Zraw is doing it with someone else.

Thoughts?

[quote]Waittz wrote:
Like hey, I would like a mentor who has walked the walk and is willing to share their wisdom and knowledge with me rather than hey someone do free work for me and make me bigger because Zraw is doing it with someone else.

Thoughts? [/quote]

I think that really summarizes the entire workings of the forums (or at least the good parts of them), the mentor/mentee aspect. When I started on here years ago, I kept my mouth shut most of the time, instead listening to those who had actually walked the walk. As I learned more, and made my own mark in my chosen area of training, I did (and still do) my best to help out on here as much as I can.

But, am I going to set aside time each day to chart progress and revise diets and training programs on a weekly basis, while fielding a daily blowing up of my phone with texts and emails for anyone who I answer their questions on here? I think that’s asking a bit much of anyone. We all have limits on our time.

Being smart and learning from more experienced folks on here may take a little effort to delve into finding relevant information for your situation, but IMO, you can get pretty far on your own by trying to put the pieces together yourself.

S

I understand what you guys are saying. I didn’t mean anything by it to say coach, mentor is a better word for it. This post was pretty much spontaneous, really wasn’t expecting to get anything out of it.

Also, thanks for the response coolusername, I appreciate it. I will look into using that program in the near future. Thanks again, bud.

I certainly didn’t mean anything negative by my comments. Anytime someone posts a specific question, I always do my best to offer up anything I feel might help, so by all means fire away. Hoping someone will Reconstruct an entire diet and training program though,… well, that’s asking a lot.

CoolUserName made a decent suggestion, so give that a go if you’d like.

S

I would venture to say that the people coaching for free are doing it 1) out of the goodness of their hearts and 2) in order to promote their services that they normally charge for. I don’t think you can say by any stretch of the imagination that this is “the new norm”.

[quote]Stronghold wrote:
I would venture to say that the people coaching for free are doing it 1) out of the goodness of their hearts and 2) in order to promote their services that they normally charge for. I don’t think you can say by any stretch of the imagination that this is “the new norm”. [/quote]

It wasn’t meant to be serious, like I said before this was just off a whim. You guys can let the thread die…