Hello, iam not a native speaker, sorry if my english is not so good.
I will do my best for explain my problems.
I come in this forum because i like the articles in this site web and in the same time that i can progress in the gym club, i can make progress in english.
I would like your advices/view about somes question that i have, i make by myself the program and i would like to know if is good or not and i have also some differents question about my training, i show you in the first time my program.
My Size and weight: 5 feet 11 inches - 148lb
I have long forearms, long legs so it is not easy for bench press and back squat, for the bench press i dont take the barbell large but " normal grip " for protect my shoulder of amplitude because the amplitude is to deeper if the grip is large.
Front squat seems good for my back, morphology.
I training 1x by week my forearms because i dont feel that they work, maybe for some people without long forearms they dont need to work but not for me.
Actually my " lvl " is:
Bench press 143 lb
Front squat 100lb
Stiff legged 154 lb
The program
Monday
Front Squat 3x5 ( 2 sets warming up before for all exercices)
Bench press 3x5
Stiff-legged Deadlift 3x5
pull up 4x8-15
barbell curl biceps 4x8-10
Skull crushers 4x8-10
Tuesday
Barbell wrist curl/wrist extension supersets 4x10-15
Reverse Curl 4x10-12
Plank oblique and so on
Wenesday (only body weight,biceps/triceps, i use resistance band for dips and press up)
Pull up 4x8…
Chin up 4x8…
Dips 4x8…
press up 4x8… ( i change the variant all of the time)
barbell curl 4x8-10
skull crusher 4x8-10
Abs
Crunch ball
ab wheel roller or dragon flag
Standing oblique crunch (dumbbell)
oblique crunch
Friday
Squat 3x5 ( 2 sets warming up before)
Bench press 3x5
Stiff-legged Deadlift 3x5
pull up 4x8-15
barbell curl biceps 3x8-10
Skull crushers 3x8-10
Saturday
Abs
Crunch ball
ab wheel roller or dragon flag
Standing oblique crunch (dumbbell)
oblique crunch
sunday or other day when i can
Plank oblique and so on
Stretching
massage roller
Question:
1) I would like add one exercice for the shoulder, but i don’t know exactly where i can place it, maybe after the stiff legged ? but i dont know really which exercice i can choice, i was thinking about barbell military press.
I know that food it is really important and i read a lot of book about that, and i use also myfitnesspal, so i know that the food will not to be a problem, just i already that one year for take 10 kilo, and i wasn’t regular that was my big mistake with to much party.
Just my goal it is to take some weight, and in the futur learn boxing, i just prefere to training for the moment my body and win some weight, build something strong.
**2) I dont know if 5x3 it is good for the system nervous if i dont change the range reps with the time or if i can stay like that. For the moment i just increase the weight when i can and so on, if iam tired i will not try to increase.
so i ask myself if it is better to research hypertrophy for increase my body weight so 8/12 reps somethime and return to 3x5 and so on.
My last question, if my goal it is not to be a powerlifter, maybe i can change some exercices with something more safe ? like for ( squat, bench press, and stiff legged deadfit ). I would like to build a body, to increase my weight and after start to learn boxing and of course i will change my program, just before i would like to build good foundation, even i later i will loose a bit because of the boxing.
Thank for your help, i try to do my best for explain, i hope you will understand.