Monday:Front Squats 5x5, calf raise, dumbbell bench, lunges, face pulls, abs
Tuesday: Rest
Wednesday:Deadlift 5x5 225, weighted pull ups 5x5, single leg press, abs
Thursday: Bench press 5x3x1, bis, seated military, face pulls
Friday: Back Squat 3x6 235 , back extensions, lunges, pussy fuckers, abs
Saturday:Pendley rows 5x3x1, weighted pull ups, close grip bench, bench dips
Sunday: Sumo Deadlift 3x6 265 military press 5x3x1, side raises, pussy fuckers
First deployment. The gym is for real the only thing keeping me from becoming a alcoholic. We do morning PTās every mon-thurs so thatāll be my cardio. goal is to get my strength up and get my ass in the gym as much as possible. iāll go up every week 5 pounds on main lifts. plan on doing thing for 12-16 weeks. What do you guys think?
Do a full body 3 days a week template from well known coaches and profit. Donāt fuck with the program until youāve ran it a minimum of 6 months. Good luck
What are ur goals OP? Iāve seen worse programs but Iām not sure how long you will be able to keep Deadlifting 2x a week, especially if u want to increase both of the in weight
Jeez dude bit aggressive? He said he wants to get into the gym as much as possible, I doubt he will cut that time in half.
I do Full body 3 times a week, dead twice and mine constantly moves up. Jus sayin
Also, sometimes you have to be. He said the gym helps him not be an alcoholic. Sounds more to me like he should focus on getting stronger by going 3-4 times a week and get help with his alcoholism the other days. Just because drinking is worse than the gym does not mean that swapping one addiction for another is healthy. Sorry if I offended you, but not really sorry.
Thatās about the only way most people can deal with addictions, habits or routines. IMO the best way to become a better person is to swap crap habits for good ones, I honestly donāt know of any other way to do it.
Sure the OP could work out 3-4 times a week and probably get better results, using his other āfreeā days to meal prep, find a sport, socialise in a non boozy way, etcā¦ but if gym is what is helping the cravings than Iād say stick with it until he is more comfortable and confident in saying no to grog.
i could do a lot of stuff but the gym is the way to go. I could careless what works for you honestly man. I just wanted feedback on this template, not what works for you. If i wanted to hit the gym 4 times a week i would run Wendler.
You have a good pointā¦ My lower back used to be extremely weak but i am noticing a lot of a difference with deadlifting beltless and hitting the weights a lot. My goal would be to add 50 pounds to my deadlift and squat and 20 to my bench.
Then you probably shouldnāt post on a forum and should probably go to an AA meeting. Also, it is care less not careless. As in donāt be careless and post careless when you really mean you could not care less.
Youāre a father but being so immatureā¦ Come on man. Also you ever been deployed? sometimes you donāt have much options besides lifting or drinking after a long ass work day. I posted on here because i wanted someone who knows there shit to tell me if my program lifting 6 days a week will work.
First off thats my niece. Iām 23 years old and married, but no kid yet. Iām not being immature but honest. To me, saying you lift to not drink is absurd to me. My dad is an alcoholic. His dads dad was one and died of liver disease. A lot of my friends have died from alcohol abuse. If you are a literal alcoholic and use training to not drink, what will happen to you if the gym closes where youāre based because of a storm or something? Youāll go back to drinking. Its a shit cycle man. Seriously. I donāt like your program. I just donāt. I seriously think (if you are an alcoholic) you should lift 3-4 days a week and get strong af and do other things to occupy your time. If you literally want to waste time and just go to the gym to go, do it. My two cents even though you could ācareless.ā
Why donāt we just go to therapy together after i get back to the states and we can pull through this together? Iām here for you man, but iām going to disregard your opinion and see how this goes. it may be ācare lessā of me but oh well
Today i felt tight as fuck and weak from PT yesterday and hitting a beltless max deadlifting on wednesday . Got 235 3x6 beltless though with no problem back squat. did 4 sets of 10 for back ext, 4 sets 10 lunges each legs, 4 sets of 40 pounds hip thrusts, and 4 sets of 10 + 20 pounds hanging knee raises
Itās actually āI could not care lessā. Like, I can not care any less than I do now. Saying I could care less is an odd statement. Imagine telling your wife/gf āI could love you moreā, instead of āI could not love you moreā.
$0.02, but what do I care? I couldnāt care less, either way.
the second looks bad ass and something i would like to tryā¦ Iām going to run my own and if i see no benefits, i will give this a try, appreciate it
If i wanted a english lesson i would of payed more attention in high school. plus if i wanted trolls commenting on my shit just to correct me i would of went to bodybuilding.com forums. Come on dudes you guys are immature as fuck, i hope correcting me gets your tiny peckers nice and hard
Could you not try a proven program that you enjoy instead of doing your own which will be most likely not as beneficial to you.
If you start a thread and donāt listen to anybody what is the point of starting a thread?