Hi, im new to this site, but I�´ve been reading some great articles here the past few days, so i decided to sign up.
About me: 22 years old male from norway (Im sorry if I miss-spell anything)
I have been weight training for about three years, the first two was highly unstructured and caotic. This last year i started doing Crossfit (Please, keep reading). Through crossfit I got good gains in strenght but not mass, I wasnt expecting mass gains either. It was fun as long as it lasted, but some time ago I grew tired of the crossfit mentality and programming, dont get me wrong, I think its a great method for getting in shape, but I se now, that to reach my goals i have to “forsake” crossfit and start doing some bodybuilding/powerlifting.
My current stats:
Height 5,9" (180 cm)
Weight 176 lbs (80kg)
Ectomorph, long arms/legs and short upper body. I don�´t gain weight (muscle/fat) easily, but I am a f-ing expert on loosing weight, which i dont want :P.
My current lifts (Im sorry if I use “crossfit-termonology” on any of these movements… It kinda stuck with me…
these are all 1RM:
Deadlift: 396.8 lbs
Back squat: 330.6 lbs
Front squat: 308.6lbs
Bench press: 253,5lbs
Strict shoulder press: 187lbs
My goal is withing a 4 month peroid:
Gain as lean as possible muscle mass
deadlift over 440lbs
Back squat 390
Front squat at least 45lbs more
Bench press at least 30 lbs more
I love compund exercises, and im used to training them. You guys might think that i did like 100 reps of back squats for strength, but reality is that i used to go 4x4, but never really got any solid gains from it… I think the main reason for the lack of gains is because of my nutrition and the fact that i only had like one rest day per week.
Ive made up my mind, cutting crossfit for 4 months and go bb/powerlifting. I made this routine, can you please take a look, give me some pointers? I would greatly appreciate it if you guys would take some time to help yet another BB newbie…
Program:
Monday:
Legs/shoulders/biceps:
Back squat 4x4
Bulgarian split squats 3x6
DB arnold press 4x10
DB Biceps curls 3x12
Tue:
Back/Pecs/Triceps:
deadlift 4x4
Power cleans 4x3
barbell row 3x6
Incline bench press 4x10
Dips 3x8
pushdown 3x12
Thur:
Legs/shoulders/biceps
Front squat: 4x10
calf raises: 3x8
strict shoulder press: 4x4
Curls with EZ 4x6
Fri:
Back/pecs/Triceps
Banded god mornings 3x15
weighted pullups 3x10
cable rows 3x12
bench press 4x4
narrow grip bench press 3x6
french press 3x8
Why the powercleans you say? Simply because i think theyre great