T Nation

Don't Want to be Weak Anymore

background-played soccer for 5 years, Use to be a fat kid, lost a shit load of weight starving myself and with loads of cardio, went from 200 to 145 at 5ft 11inch. it wasn’t pretty lol, did SS for 2.5 months and stalled, then i did my own thing(same principle heavy weight, low reps) and kept gaining. Im now about 170-180 and want to get stronger and put some mass on my upper body. I also do judo (grappling martial art).

Todays workout:
mobility warm up

sumo deadlift
135x1(felt lighter than expected)
135x2
155x2
185x2(started to get heavy)
195x2
205x1
225x1
notes:felt good 1st time doing sumo’s

hg chin ups(shoulder where in some pain so took it easy)
bwx2
bwx2
bwx2

db rows(again shoulders)
30x25

face pulls
10x20
10x13
10x9

ab/low back circuit
weighted sit ups
good mornings
cable crunches

in

[quote]spar4tee wrote:
in[/quote]

thanks man any tips or advice/critiques would be awesome

todays was on off day lifting wise just did some judo drills at home and about to go hit the bag

20 x harai goshi (hip toss)
10x ouchi/osoto combo(leg sweep/trip)
10x kosoto(trip)
20x seonagi(shoulder toss)
10x tai toshi(body drop)
20x ashi wasz/bari(move/sweep)

this really helps me so because of work its difficult to go everyday to judo doing this i can still maintain a decent level of technique

hitting the bag is just for radio (hate running)

todays workout

bench (worst lift)

pin press
45x1
95x2
115x2
135x2
140x2 5 pound pr (bar almost killed me use the hooks as “pins” and one side hit the hook the other didnt)

smith incline
65x13
65x12
65x10
65x8

mp
60x8
60x2 (didnt feel right racked it)

kickback/rope extension super set
15x8 10x30(repeated 3 times)

this is my weakest area any tips on how to increase my bench??

what system is lifting based around?

jusy using west side princypals with some “instinctive training” ive gotten to know my body pretty well

looks like this

RE bench
ME deadlift

2 days off

ME bench
DE deadlift

assitance work goes by feel

I know this is considered advanced but ive benn making progrees squat went up 10 pounds last 3 week cycle and bench went up 5 pounds (using DE) and i honestly just like this type of training