Hey everyone, I've attached a few pictures of my gym situation for the next ten weeks. As you can see, it's lacking a squat rack. I'm curious about what you'd recommend for the next few weeks here in lieu of that.
I've been running a modified 10x3 variant, working up to 415 deadlift, 385 squat, 235 bench, and 145 press. Obviously the upper body stuff is significantly lacking. Moving forward I'd like to focus on hypertrophy. I was thinking of either deadlifting twice weekly instead, doing a deadlift day and an olympic lift day (cleans, snatches, or both), or doing a full-body routine 4 days per week. Curious about what you guys think of the setup here. I'd love to get some opinions.
BB hack squats BB hack squats with heels elevated smith squats bulgarian split squats goblet squats (if top db weight is too easy, use intensifiers like 3 sec negatives, or 1 1/2 reps, or pause at bottom) jefferson squats clean to front squats (probably pretty light, so gotta go high rep on front squats here)
Just to clarify, are those your current numbers? Or does "working up to" mean those are what you're aiming to get eventually?
Either way, you can learn to power clean in a few sessions, which means you can clean the bar before overhead presses. So, there's that.
That's not obvious.
I'm not sure how heavy the dumbbells go, but seriously, other than a rack, what more do you need to train upper body? You've got multiple bars, a full cable setup, at least a few dumbbells, a Smith machine, pull-up bar, preacher station, pec deck, ab bench, flat bench station, multiple free benches including an adjustable incline (which means you've got a decline bench if you toss a plate or the aerobic step under one side), and a Swiss ball (which can double as a "bench"/"incline bench").
Dude, if you can't train upper body, it's not the equipment's fault.
Seriously, you have way fewer limitations than you think. You should be able to make almost any program work in that situation.
You bet. Right now I want to focus on fat loss, partially for vanity reasons and partially to see how much muscle I've got. I'm about 210 at 6' and I've been noticing some minor recomp as I've cleaned up my diet. I realize that's going to be the biggest thing to change my physique. To figure out where I'm at I've been eating 2900 kcal per day at 122 fat, 200 carb, 250 protein. Like I said, that's had some noticable recomposition effects so I'm thinking of keeping that for a bit then lowering slowly as changes seem to stagnate. I'm planning on taking measurements in the next couple days and keep track of those weekly. I don't have a scale but I don't really care what I weigh as long as the measurements are moving in the right direction.
To maintain muscle I figured keeping heavy lifting in would be good. I've been enjoying 10x3 and making progress so I think sticking with that may be good. Why change it if it's working, right? I've also thought about going to a basic 5x5 routine since that's actually something I've never done. I'd love to hear thoughts. I'll see if I've got time in the morning to take some pictures too.
Because change is good. Don't do the same routine for 10 weeks. I'd be like, 4 ball buster 5 day cycles, back off one cycle, annihilate cycle 6, repeat with different program. There's your 10 weeks, give or take.