Squat 3 sets at 90% and above
Bench Press 3 sets at 90% and above
Supplementary Exercises
Stiff Leg Deadlift 3X8
Wide Grip Bench Press 3x8
Lat Row 3x8
Shoulder Press 3x8
Back Extension 3x8
Sits Up 3x8
Single-Arm External Rotation 1 x 8
Wrist Curl 1x8
Wed Dynamic effort Workout
Squat 9 x2 at 50% at hight speed
Bench 9 x2 at 50& at high speed
Supplement Exercises same as Monday
Friday
Squat 3 x 5
Bench 3 x 5
Supplementary Exercises same as before
And I have a deload week after every 3 weeks.
Any advice, critique of my program? I have been stucked at bench pressing a 57.5kg and deadlifting at 90kg for quite a while. My weight is 57.5kg and I am 1.66m in height so I should have much more room for improvement.
I gotta ask bro… where do you learn to put this training cycle together?
I have heard of people training like this, but I just dont see the benefit from it. And if you have plateaued for awhile now… maybe im right. What i would tell ya man is to do a basic westside setup, either that… or search for some plateau buster cycles… i know they have quite a few on elitefts.com.
Re-reading it again… it makes less sense to do it that way than the first time. Bro… why not break it down into 4 days a week. 2days speed, 2days power. Upper and lower body splits?
[quote]Chefbc14 wrote:
Re-reading it again… it makes less sense to do it that way than the first time. Bro… why not break it down into 4 days a week. 2days speed, 2days power. Upper and lower body splits?[/quote]
I am familiar with the 4-day West Side Upper Body Lower Body Split. That’s how I started training. I switched over to the whole body training to cut down training time
Because your so light. Ramo he is short right now probably young too. Build a muscle right now, you don’t need a DE. And With that program and your age you don’t need a deload every 3 weeks you’ll make it to 6 just fine.
[quote]Airtruth wrote:
Because your so light. Ramo he is short right now probably young too. Build a muscle right now, you don’t need a DE. And With that program and your age you don’t need a deload every 3 weeks you’ll make it to 6 just fine.[/quote]
At least 6. I don’t think deloads or dynamic efforts need to be on the radar for awhile.
I’d do something like a basic Ed Coan style cycle. Do a whole 12 or 16 week cycle, get your new maxes, run the cycle again w/ percentages based off your new maxes, and then assess from there. But you should fill up your next training year with very basic training and just get to work on driving up the powerlifts, and driving up your bodyweight.
I am currently bench pressing my body weight. At what stage i.e. how much should I bench relative to my body weight before I start factoring DE and deload into my program ?
[quote]teotjunk wrote:
I am currently bench pressing my body weight. At what stage i.e. how much should I bench relative to my body weight before I start factoring DE and deload into my program ?
teojtunkn[/quote]
1.5 x bodyweight at the very least, and as a very light lifter, I’d say more like 2x. Obviously, with a double bodyweight bench you’d be a fairly advanced lifter. And that’s the point…those are advanced tools.
As a general rule, always take the straightest path possible to your goal. Don’t introduce complexity until you need it to progress. There’s no way at your stage that you need the kind of complexity you’re contemplating to get stronger.
[quote]Ramo wrote:
teotjunk wrote:
I am currently bench pressing my body weight. At what stage i.e. how much should I bench relative to my body weight before I start factoring DE and deload into my program ?
teojtunkn
1.5 x bodyweight at the very least, and as a very light lifter, I’d say more like 2x. Obviously, with a double bodyweight bench you’d be a fairly advanced lifter. And that’s the point…those are advanced tools.
As a general rule, always take the straightest path possible to your goal. Don’t introduce complexity until you need it to progress. There’s no way at your stage that you need the kind of complexity you’re contemplating to get stronger. [/quote]
You think at my current stage I can go 12 weeks without a deload ?
[quote]Airtruth wrote:
Because your so light. Ramo he is short right now probably young too. Build a muscle right now, you don’t need a DE. And With that program and your age you don’t need a deload every 3 weeks you’ll make it to 6 just fine.[/quote]
Actually it might not be all that accurate to say that I am light because I am Asian so you can’t really compare me to the Westerners. One of my Chinese friends is 1.78m in height, weighs 67 kg and benches 130kg. Our BMI is both approximately 21.
Of course he has a very low body fat percentage. I did a measurement of my body fat percentage (albeit with the bioimpedance method which I know is not that accurate) and it was 21% and my waist hip ratio is 0.95. So even with my light weight I am carrying a lot of body fat