In the past 10 years I haven’t gained 1 lb but I have lost 6 inches off my chest,
and we all know where that went…
So, I have drawn up a 7 day schedule 2 groups/day.
Day #1 Power Clean___Pull-ups
Day #2 Deadlift___Dips
Day #3 Leaning Rows___Supine Press
Day #4 Sit-ups
Day #5 Squat___Shoulder Press
Day #6 Lat/Tri Press___Reverse Curls
Day #7 L O A F
I am familiar with the above exercises.
I want to spend the first 8-12 weeks working on flexability, core conditioning, and technique.
The first 4-6 weeks I will be pounding out sets of 30 reps for 20 min each
(except dips and pull-ups, I’ll have to start with negative reps first).
The second 4-6 weeks I will drop to 8-12 reps for 20 min each.
After that I should have a good base, and will start a hypertrophy phase.
Suggestions? Other exercises you would reccomend?
Should I decrease the time, and increase the # of exercises?
I am not going to buy equipment yet. I am going to wait and see what I really need.
I would like a bench and cage, but my basement and garage only have 6.9 foot clearance.
So meanwhile, I am using straw bales instead of a bench,
and I would like to buy/build blocks for when I move away from plate to true Olympic squats.
I could also switch from supine to bench press, if I had blocks…
Anyone know how to build some sturdy blocks, suggestions?
Also, I don’t have chin-up/dip bars (currently using rafters & conduit), suggestions?
PPS. I have a $400 budget (less the $150 I already spent on a 300 lb Olympic Weight set)