Short Background
I’ve been lifting off and on for a couple years now, going through some life changes and part of that is knuckling down and getting my training on track.
Current stats
Height: 6’1
Weight: 215lbs
Body fat%: Too much. Don’t know exactly.
Age: 23
Training level: Beginner
My strength levels are abysmal, and my body comp is quite lacking, so current goals will be to build strength and improve body composition. I have a lingering back injury from several years back so my back fatigues easily and has held me back for a while. Strengthening my back will also be a major part of my training.
Ill be using the 6 week to superhero program for now.
Training Schedule-----
M-Overhead and Squat
T-Deadlift and Bench
W-Back
Th-Squat and Overhead
F-Bench and Deadlift
Sa-Back
Su-Off
Today’s workout 05/30/11
I’m going to lay these out as straight sets for readability, but they were performed as complexes as per the program.
Overhead Press Complex–
Top half Press
115 X 5
135 X 3 Grinded reps out, so I went back down for the next sets
115 X 5
115 X 5
Standing military press
95 X 5
95 X 5
95 X 5
95 X 5
Push press
115 X 3
115 X 3
115 X 3
115 X 3
DB Speed press
25ea X 10
25ea X 10
25ea X 10
25ea X 10
Feet elevated pylo push-up
BW X 10
BW X 10
BW X 10
BW X 10
Squat Complex-----
Top half Squat
205 X 5
205 X 5
205 X 5
205 X 5
Front Squat
135 X 5
135 X 5
135 X 5
135 X 7
Power Snatch from floor
95 X 3
95 X 3
95 X 3
95 X 3
Jump Squat
85 X 10
85 X 10
85 X 10
85 X 10
Vertical Jump
BW X 10
BW X 10
BW X 10
BW X 10
Ill be posting diet info and probably some pics later.