Goals
Run a mile at a 6:00 pace.
Do 100 pushups and 20 pull-ups.
Deadlift 95 lbs for reps.
Overhead press 45 lbs for reps.
Bodyweight squat below parallel without posterior pelvic tilt at the bottom.
Monday Wednesday Friday
– 4 x 400 m @ 1/4 pace (Reduce rest between intervals.)
– Pushups (failure) drop set into Incline Pushups
– Banded Pull-ups (failure)
Tuesday Thursday Saturday
– Compound Exercises:
Barbell Romanian Deadlift
Barbell Bent Over Row
Barbell Flat Bench Press
– Unilateral Exercises:
Dumbbell Bulgarian Split Squat
Dumbbell One Arm Incline Bench Press
Dumbbell One Arm Bent Over Tripod Row
– Assistance Exercises:
Dumbbell Sprinter Lunge
Dumbbell Standing Overhead Press
Lean Back Lat Pulldown
MarkKO
October 6, 2018, 3:30am
2
iamawesomedev:
Deadlift 95 lbs for reps.
Overhead press 45 lbs for reps
OK? You know that’s not even a plate for deads and just the bar for press, right?
Blockquote[quote=“iamawesomedev, post:1, topic:247349”]
Bodyweight squat below parallel without posterior pelvic tilt at the bottom.
[/quote]
Not sure how posterior tilt in the squat is a problem, but OK.
Once I get there, I will set new goals.
I think you made a mistake. Just highlight the text and click the quote icon. You don’t need to blockquote.
I believe it’s called “butt wink.”
MarkKO
October 6, 2018, 11:03pm
4
I think that’s anterior pelvic tilt. It’s also not that big a deal unless it’s very marked.
kaibee
October 6, 2018, 11:14pm
5
Not if using a standard bar. Tis light though.
MarkKO
October 6, 2018, 11:16pm
6
Standard bar is 45 lbs, no? Then another 45 each side for a plate make 135 lbs.
kaibee
October 6, 2018, 11:18pm
7
Standard bars can weigh 5 to 10kgs.
MarkKO
October 6, 2018, 11:18pm
8
Got you. I think of those as shit bars. Very few gyms I know of have them.
kaibee
October 6, 2018, 11:19pm
9
Every gym has them. Mainly for arm curls, military press etc
MarkKO
October 6, 2018, 11:21pm
10
Where you are, maybe. Not around here.
MarkKO
October 6, 2018, 11:26pm
12
So-so, but I get where you’re coming from
kaibee
October 6, 2018, 11:28pm
13
If he can do 20 pull ups but only deadlift 95lbs he must be skinny light.
MarkKO
October 6, 2018, 11:31pm
14
I think the word you’re looking for is lying
Pretty much anyone who can do 20 pull-ups will be able to deadlift 135 lbs and probably press almost as much.
I never said I can do 20 pull-ups. My goal is to get to that many.
kaibee
October 6, 2018, 11:35pm
16
Or weigh 44kgs dripping wet lol
MarkKO
October 6, 2018, 11:39pm
17
Yes, but if you get there you’ll be able to deadlift more than 95 lbs and press over 45 lbs.
TBH your goals are just odd. People are going to question them
kaibee
October 7, 2018, 12:16am
18
How many push ups in a row can you do now?
How should I adjust them? I want to get good at running and calisthenics but also at gaining strength. What is so odd about that?
kaibee
October 7, 2018, 1:15am
20
Choose weights for the 6 to 12 rep zone. You shouldn’t be doing high reps on deadlifts.
MarkKO
October 7, 2018, 1:17am
21
Just the numbers. I can barely fathom anyone so weak they have to set their deadlift goal so low. Press likewise. Even someone weighing around 100-120 lbs is going to be able to pull 135 lbs off the floor pretty soon and press the empty bar.
The way you’re setting your goals out (20 pull-ups, 100 push-ups, DL 95 lbs, press 45 lbs) is confusing to me. When you can do 20 pull-ups and 100 push-ups even if you’re only weighing around 100 lbs it’s almost certain you’ll be able to deadlift 135 lbs and press 45 lbs without much trouble at all.