i’m not a native english speaker so excuse any mistake i’m going to make. And it will be a pretty long post…
Im 23, 5"10 i think (i’m a metric guy so all the measurments, weights, will be aproximate) and around 220.
I’ve been training for almost 4 years now, and the last 2 and half were powerlifting oriented.
My curent PR’s (done with shitty wraps and a belt) are:
My sticking point in the bench is at chest level, if i can get it of my chest i can lock it. My benching form sucks so i’ll record my workouts. From the previos recordings, i saw that i lose my tuck when i press, and the elbows move towards my head, in a way.
In the squat and deadlift i haven’t yet missed a weight. I probably didn’t have IPF depth, but i was close enough. In the dead things get tough like 2-3 inches from the floor, and i don’t have problems locking it.
In the long run i’m trainig for a meet in december, but i’ll think i’ll retest my max’s in 2-3 months.
I change the max exercise every after 3 weeks. I don’t have a set periodization for asistance exercises.
I train 1 on/1 off. The exercise selection is limited by the equipment
I come from a 3 weeks break, so i’m pretty weak
-Db bp- unfortunatly the biggest db’s in my gym are 95 lbs so i must work with that - i did 5x3 i’ll increase that
-dips 4x10 (BW only)
-triceps extension 4x10-12
-one lat movement(i’ll probably do chins or lat pull downs)
-low trap pull(don’t know if that’s the name; it’s a face pull with the cable coming from the low pulley) 3x15
-side raises 3x15
-GM- 5x5 probably
-Db rows 4x10
-some ab stuff (side bends, pull down abs)
-military press 4x8
-tate press 4x10
-shrugs(i think i’ll do them with a slight bent back as it seems to hit the upper back more) 4x10
-external rotations 3x15-20
-zercher squats 5x5
-poor man’s GHR 4x
-BB rows 4x10
Today i did the ME BP. The program for the other days is just a sketch. I’ll have a second look on it.
My main question is how do you work the set/reps for the assistance exercises, and how do you chose the secondary exercise and at what intensity should you train it.
If you have any comment or question, it will be more than welcomed