Hello. Long time lurker. Decided to ask for advice. New guy.
Long story short, I tried to do Starting Strength but could never get the low-bar squat form down and had hard time with power cleans so I did power snatches instead. High-bar is more natural for me but since the program calls for low-bar I ended up ditching it since High-bar is "not doing the program" and I wanted to do the program to the letter as possible.
I tried to create a three day a week program based on compounds.
Warm up: Light Dumbbell swings for 20 reps and then one set of stretchs for each body part.
All lifts each have 1 warm up set at 60% work weight, then second warm up set at 80%.
Dumbbell clean and press: 3 work sets 5 reps.
Free weight T-bar row: 3 work sets 8 reps.
Front squat: 3 work sets 3 reps.
Romanian deads: 3 work sets 6 reps.
Dumbbll bench: 3 work sets 8 reps.
Rippetoe pushdowns: 3 work sets 8 reps. Heres the video: https://www.youtube.com/watch?v=-rh3MHnRI_I at 1:20 mark
Barbell curls: 3 work sets 8 reps.
On the off days, I do seated calf machine with same as above with 3 work sets at 12-15 reps and either dumbbell/kettlebell swings or skip roping for conditioning.
Weight: 326lb. Height: 6 foot 2 inchs.
Goals: Fat loss and the usual strength and mass.
Diet: A combined verison of paleo and Jim Wendler's take two lean shakes before each meal when he lost weight in his blood and chalk series.
If I can control the meal, I do paleo. If I am eating something someone else made such as at a restrant or my mom is cooking or just too lasy to do a paleo meal at the moment, I put two scoops of whey isolate with water and drink that first before anything else.
Started the diet three weeks ago.
My lifts after stopping SS out of frustration.
Bench: 200lb 5RM
Press: 125lb 5rm (I cannot budge this one and I tried the wendler trick of false grip plus split stance)
PS: 135LB 3reps
HB Squat: 315lb 4 reps
Deadlift: 315lb 5 reps.
I'm ready to hear. If I'm a pansy, tell me. If my routine is shit, I will take anything. I will try to have videos up of my lifts soon (I know all about the rule of "Videos or it did not happen").