What would you like to happen to your weight as a result of running this program?
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Then you won’t actually be doing that program.
You’ll be doing the same thing.
Over and over.
And expecting different results.
And shoehorning all of your “own special touches” just like the last 10 thousand posts.
Calling what you do Candito or Alshru or anything else doesn’t make it any different.
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I don’t have the equipment to do chins (the fact that I can only do 2 is another question). If I did, I’d do them.
Facebook market place usually has a bunch of super cheap pull up bar stand things. Super cheap and cheesy but it works. Pull ups are probably one of the easiest things to rig something up to be able to do.
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Week 7: day 6 (yesterday)
Super set: Bench- row
8x(5 bench+6rows/side-45lbs)
DB Incline press: 3x7-35lb Dbs
DB “Farmer’s carry”: 4x12 steps- 80lb Dbs
- felt good going in, bench heavier than expected but rows felt AMAZING- looks like all this upper back stuff is working, DB incline press harder than expected but got work done, the “farmer’s carries” were fun, grip was limiting factor, DBs had super thick handles
Week 7: Day 6
30min of 100jumping jacks+50 curls-25lbs+100 jumping jacks+50 air squats
4x(10 lateral riases/side+10 front raises/side)-8lbs
4x(30sec kickboxing/side+30sec jumping jacks)
- did something light and easy, really answered the mail
@flappinit I’d want it to stay the same or go up provided body comp stays the same or improves. I actually woke up this morning 1lb heavy but looked pretty good so didn’t really give a crap
@wanna_be The issue isn’t price. Mum will not let me get any more workout equipment. Also don’t have room. Doorframes will not support pullup bar
@T3hPwnisher 2 questions: First, what can I do instead of bench. Can I use another press variation? Second, I won’t get the barbell set up until tomorrow afternoon and I have family event, so chances are I won’t be able to get the first workout in (10x10 squats). I might not be able to get in a barbell workout in at all. what should I do? Also, my workout thursday was 10x10 squats at the weight I plan to use and 5x10 good mornings and some light RDL stuff. I’m pretty sure I took less than 4 min rests between sets. If I make up the core work, can I count that? I know it messes up the schedule, but the schedule has already gotten pretty messed up
This is gonna be a problem, as you think “improves” means less fat, more muscle, and the rest of us think more of both would be an improvement. Ideally, your weight should go up, and you should have more fat at the end of this. Unfortunately, you’ve decided you should compete at 103 lbs, and even putting aside the already well-traversed conversation about not having to stay anywhere near your competition weight, you haven’t even considered that your natural body type might be such that you’d benefit from competing at 20 pounds heavier than that. Tough to know. But if you eat the way you’re supposed to eat and work the way you’re supposed to work, you should put on muscle AND fat from this, and that’s a good thing.
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Olympic rings are also a really good option if you can find somewhere to hang them.
I’ve never run the program like that. I couldn’t say.
I would wait until I had access to the equipment necessary to run the program I want to run before I attempted to run the program.
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I need a program that doesn’t involve bench
If we’re going to start discussing needs, we’re gonna need to go deeper than just the bench.
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What equipment do you have?
And why do you need a program without benching (not that I am a huge fan of the lift)?
What do you want the program to do for you?
Don’t have access to one and attempting to replicate it with what I have would not be exactly feasible
Also might not even be able to get all the weights I need at this point…mum reneging
Improve my squat, press and dead
Then the bench is not needed. Pick a program that you can do and that addresses your specific goals.
I will say I find the bench to be a solid driver of press growth…but not the other way around.
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@T3hPwnisher @cyclonengineer @flappinit @jshaving @kdjohn
I have access to 85lbs total weight (bar, 4 5s, 2 10s) in bar and plates. Mum is getting membership at shitty clubhouse gym so will be able to do pull-ups and maybe dips if I’m creative as well as access to dbs up to 50lbs. Also have a 25 and 45lb kb
The weight is enough for very high rep lunges, front squats and more than enough for press but not enough for deads,or back squat
Pls recommend a program
Also, turns out I am able to do pull-upswith my set up and it comes with a landmine attachment
531 Morningstar
3 days lifting a week, plus minimal conditioning, focused around powerclean, squat (obviously front squat in this case) and press. Assistance will be mostly pull and single leg, so pull ups and lunges would be my go to with your set up, maybe some dips on less press heavy days.
I only have 85lbs, which is less than 70%front squat 1rm
Mum agreed to let me take home the 25s then reneged literally at the last second
What do you use for your weighted walks? Add that when front squatting if needed.
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