T Nation

Feedback on My Stay Light/Get Strong Split

I’m 24 years old, 5ft 10.5in, and 160 lbs, and I want to stay between 160 and 170. Don’t flame me for not eating enough, I eat lots of clean food, rarely eat any crap, and I have no need to be over 170lbs.

Some of my goals are to get up to a 3x body weight deadlift, 2x body weight squat, 25lbs pull-ups, 25% body weight weighted dips, etc. I’m looking for feedback on my volume, reps, exercise selection. I’ve got some definition, and strength is most important, but I’d like to tighten up my physique too.



Floor Bridge Barbell Press (5x5) 110; 130; 140; 155; 170
Incline Dumbbell Press 35x10 40x8 45x6 – should i change this guy to a 5x5 or 3x5?
Weighted Dips 10x10 12.5x8 15x6
Seated Dumbbell Press (3x5) 40; 45; 50
Front/Side Raises 15xMax

25 minutes of incline walking


Seated vertical crunch machine 100x8; 110x6
Weighted horizontal crunch 25x8; 30x6
Landmine barx8; 10x6
Ab Wheel 3x15
Skull Crushers (plus very low weight bar) 30x10; 35x8 40x6

25 minutes of incline walking


Smith Machine Squat --it’s all I have --(5x5) 90; 105; 120; 140; 165 (plus smith machine barbell; no clue what these weigh)
Deadlift (5x5) 180; 210; 235; 260; 300
Dumbbell Lunge 15x10x3
Glute Bridge (just read about this one recently, going to try it today)
Calf Raises 30x20; 30xMax; max<20

Weighted Slightly Wider than Shoulder Pullups 5x5x5 + max final set with no weight
Bent Rows (5x5) 30; 35; 40; 45; 50
Pullover Bridge 60x10x3 – I love pullovers but the highest dumbbell at my gym is 60lbs
Incline Curls (just switched to these)
Hammer Curls 35x6x3

Complex and maybe some pushups

Play squash for an hour

Workout day nutrition -

Pre-workout = 1 glass skim milk, 1 scoop protein, 2tbsp natural honey (~30g sugars), cinnamon, 8 bcaa’s
Workout = water
Post-workout = 1 glass skim milk, 1 scoop protein, 2tbsp natural honey (~30g sugars), cinnamon, 3g creatine, 1g glutamine

Buy starting strength.

/end thread

The limitation of bodyweight is the easy part. Just figure out how many calories it takes you to maintain your current weight, and stick with it.

Working up to a 3xbw DL while on a calorie-restricted diet is another matter altogether. Your best bet is to take this thread to the powerlifting forum and ask some of the guys that lift in a specific weight class.