Whats up Fellas,
I wont be able to make it to the gym anymore this week, so I went ahead and looked over my current Goals. Come to find out I was trying to do to much at once so I’ll keep it simple® this time.
Reason for having a log in the Strength Training Forum you ask? Because my goals are to increase my 1-3 RM in the DL, Frontsquat, Weighted Pullup and Clean&Press.
The owner of the gym that I train at is a former competitive Powerlifter, he’s already helped me alot by checking my form.
He’s a motivating guy, his spine got fucked up by shrapnel from an RPG a couple of years back, but he’s still in there lifting and doing his rehab work everytime I see him.
There’s noone that I can ask to help me out on the Oly lifts atm, so I’m going off the stuff I’ve learned about from videos/articles/etc.
Training age (properly training) for 4 months
DL - 1x415
Frontsquat - 1x295
Pullup - 3x45 (no kipping)
C&P - 1x185
Floor Press - 2x210 1x220
Goals: (in 16 weeks, 4x4 week blocks)
Strengthen my weak back and entire PC
DL - 1x504
Frontsquat - 1x365
Pullup - 1x60
C&P - 1x250
I’m planning on using the Standard Westside Template but using the Bench days to to train the C&P and Pullups.
This is what it’s gonna look like for the first 4 weeks.
Oh there’s no GHR Machine in the gym, my knees cant handle doing the BW version off the floor (not even with alot of cusion), does anyone know what I can do about that?
Here’s what I’m planning on doing:
Warmups: (Beside working up to the working sets)
Looking into Neanderthal Nomore and those kind of Aticles to keep my shoulders, knees and hips mobile and strong. Dont know exactly what it’s gonna look like yet.
Mon - ME Lower
ME - Frontsquat
ME - DL
Tue - Active Maintenance
Tai Chi and Chikung
Wed - ME Upper
ME - C&P
ME - Pullups
Bent BB Rows (same grip width as bench)
Highpulls (clean grip)
BB Power Shrugs
Thur - OFF
Fri - DE Lower
DE - OH Squats
DE - RDLs
Sat - Active Maintenance
Sun - DE Upper
DE - DB Thrusters
DE - Snatches
DB Incline Bench
Chest Supported Rows
Front/side/rear delt raises
How’s that look? I was thinking about doing this for 3 weeks then deloading for 1. I’m not worried about waving/bands/chains or anything fancy yet, I just wanna add more weight to the bar as often as possible.
Thanks in advance.