I’ve just moved back home for the summer and am switching gyms. I’m moving from my local “cardio and social club” gym to something with more free weights and a bit more hardcore. I’m thinking of starting my first T-mag training program and so I read ABBH because there seems to be a lot of positive feedback on it. How do you work out 80% of your 1 rep max etc… I don’t have a training partner and can’t really max out on squats and bench presses. Can I just guess? Is it roughly a weight that I would reach failure with at the end of the prescribed number of reps?
I also thought that I could do more than was prescribed in ABBH. I’m aware that this is one of CW’s main criticisms of the majority of hypertrophy training programs but I am only just 19 years old. Currently I’ve been training on alternate days. I alternate between mainly upper body and mainly lower body workouts something like this:
day1
dbell bench press
4 sets of extended 5s
55kgs
chin ups
5 sets
5 reps
15kgs assistance
pec deck
2 sets
10 reps
50 kgs
1 arm dbell row
3 sets
8 reps
22.5kgs
low incline bench press
3 sets
8 reps
45 kgs
day 3
dbell deadlift
4 sets
5 reps
70kgs
lunges
3 sets
10 reps each leg
25kgs
Romanian deadlift
3 sets
8 reps
65kgs
good mornings
3 sets
12 reps
15 kgs
military press
4 sets
7/8 reps
36kgs
standing row
3 sets
8 reps
35 kgs
day 5
chins
3 sets
10 reps
25 kgs assistance
dbell bench press
3 sets
10 reps
45 kgs
seated row
3 sets
8 reps
45 kgs
dips
3 sets
7 reps
“one and a half” lat raises
3 sets
10 reps
10kgs
tricep rope extensions
2 sets
10 reps
35 kgs
static lunge
2 sets
10 reps each leg
20 kgs
hindu squat
1 set
75 reps
I also do 3 sets of abs each training session using mainly weighted crunches, swiss ball reverse crunces, V sit ups, eccentric sit ups, leg lowers and the vacuum
I do rotater cuff training and forearm training at home once a week. I’m looking for a gym where I can squat, do barbell rows and olympic lifts.
Any help on the ABBH questions or comments on my training at the moment would be really appreciated.
I’m currently 6"1, 82 kgs and roughly 10%bf and looking to slowly add some lean mass.