T Nation

Starting 5/3/1 BBB


#1

Hello ! I want to be more athletic and build mucle and become stronger!
Weight: 86kg 14-18 % guess
Height : 186cm
Long torso ( long upper body)
Short legs.
Current max:
Deadlift 120kg
Squat 130kg
Bench 110kg
Press 70kg

I think my bench and press are okay. But my squat and deadlift are very bad. Want to improve ! Aiming for atleast 140kg in deadlift:) first goalâ??ð??¼
Will start with this program , main goal strength then muscle.
Day 1
Squat 5/3/1
Deadlift 5x10
Glute ham raise 5x10
Grip work
Abs

Day 2
Benchpress 5/3/1
Overheadpress 5x10
Chins5x10
Dumbbell Rear Raises 3x10-15
Mby to much but if i can :3 sets with triceps pressdown.

Day 3
Deadlift 5/3/1
Squat 5x10
Back raise 5x10
Grip work
Abs

Day4
Overheadpress 5/3/1
Close grip benchpress 5x10
Dumbbell row 5x10
Dumbbell Rear Raises 3x10-15
Mby to much but if i can: 3 sets with biceps curl.

Because of my bad winging and tight body. I will do alot of rumble rolling, stretching and light rehab excersise�� Will also do some running , but not much to start with. Never done any cardio before:/
Im bad with condition so if someone can help me make a routine etc.
What do you guys think of the routine ? Will i get stronger ?:slightly_smiling: to much too little?
Follow me to 200kg deadlift :slightly_smiling: in 100years mby...