T Nation

Realising I Know Very Little

Hey there, I’m a long time lurker, finally signed up as I need a reality check.

I’m 21, 5’8’’, 88kg and roughly 18-20% BF.

My Current lifts are:
Deadlift - 2x 170kg
Bench Press - 2x 100kg
Squat - 2 x 145kg
Overhead Press - 3 x 55kg

Basically, I need a real good reality check, I’ve been trying to diet down some recently, and i’ve lost about 4kg of blubber whilst getting back to my PB’s strength wise. (Had a really poor summer and end to 2012)

My training -
Monday - Squats + Legs
Back Squat - work up to a treble/ double depending on how I’m feeling.
Back Squat - 4 x 8 ( Changes weekly - box squat, chains, volume.)
Leg Press - 5 x 6 - usually ramping in weight until just missing failure on last set
Hamstring Curls - 3 x 12 - Enough to make me push the last 2-3 reps each set.
Front Squat/ Zercher Squat/ SLDL - Depending on availability of squat rack.

Tuesday - Bench Press + Chest
Flat Bench Press - work up to a treble/ double depending on how I’m feeling.
Flat Bench Press - 3 x 5() ( Changes weekly - Speed of Bar, Chains, Volume3x 8-10)
Incline BB Press - 4 x 6-8
Incline Flies - 3 x 12
Dips - 4 x F

Wednesday - Off/ Rugby Game

Thursday - Deadlift + Back
Deadlift - work up to a treble/ double depending on how I’m feeling
Rack Pulls/ Deadlift for volume/ Deadlift + Chains/ Deficit Deadlifts. Depends on how tight my legs/lower back feel and usually aim for 3-5 sets of 3 - 5.
Bent Over Row - 4 x 8
Dumbbell Bent over Row - 3 x 6
T-Bar Row - 3 x 10
Chins - 4 x F

Friday - Shoulders + Arms
Military Press - Work upto 3 sets of 3-5. Avoid going for heavy doubles with these.
Dumbbell standing shoulder press - 3 x 8-10
T-Bar Press - 4 x 6
Lateral Raises/ Face Pulls (Superset)- 3 x 12
Preacher Curls - 3 x 10
Skull Crushers - 3 x 10

Any adive you would give, be brutal and honest. Looking to increase my Bench, Dead and Squat and hopefully lose abit of fat ( Hence the volume)

you’ll lose the fat via a calorie deficit