I’ve been lurking T-Nation for nearly a year now, but I finally decided to register and make my first post. My first language is french, so I apologize in advance if some of my grammar is off.
I’m 20 years old, 6’0, 195-196lbs in the morning at about 12% body fat. I started lifting at around 16, but I was a newb and only did upperbody, etc. I started deadlifting a bit after I turned 19, but only started squatting + benching in September 09, so I guess you can say I’m still a newb.
I lift at home and decided to start doing madcow 5x5, I religiously followed the program and I’m now on week 11, looking for my next routine.
I usually post on another site for this, but I find this website much more profesionnal and knowledgeable and I wouldn’t want to be heading the wrong way after madcow.
My current lifts are:
225 x 6 Back Squat (ATG)
215 x 3 / 230 x 1 Bench
375 x 5 / 420 x 1 Deadlift
125 x 5 Military Press
200 x 5 Bent Over Rows
3 x 80lbs + BW Chin ups
My shoulders are pretty weak because I’ve never directly trained them before a couple months ago, same for my legs. I’m always trying to have a solid form, I bought some heeled shoes to with my squats too because I was bending forward to keep my balance.
Here’s a pic taken a couple weeks ago: http://img521.imageshack.us/img521/4350/tnation.jpg
I know I’m still pretty small to most guys here, but I’m always trying to improve. Here’s my caloric comsumption since I started Madcow: (I don’t have the macros though)
Week Average Calories / Day
Week 1 3771
Week 2 3750
Week 3 3492
Week 4 3635
Week 5 3585
Week 6 3830
Week 7 3789
Week 8 3991
Week 9 3340
Week 10 4076
Week 11 3517
Week 12 4110
I went from around 180lbs to 195-196 in those 3.5 months.
So basicly, I’m done with school and I have unlimited amounts of food and tons of free time and I’d like to take my training to another level. My goal is mainly to improve my strength and get big, like 99% of the posters here probably.
Here’s a routine I made up and I would like some feedbacks if possible:
Day 1: Back Squats (x5-8) + Leg iso
Day 2: Bench (x6-10) + Chest/Triceps iso
Day 3: Deadlifts (x3-5) + Front Squats (x8-12)
Day 4: Military Press (x6-10) + Shoulders iso
Day 5: Back (x6-10) + Biceps iso
As for off days, I could do 2 days on / 1 day off.
Any feedbacks / critiques / comments / opinions will be greatly appreciated, thank you.