Hi guys i just created my first plan for my own with all gathered knowledge i did past 2 years
I wanna you to share your opinion about it and what can i eventually change.
its 4 days plan with targeting more upper body. my weakes spot is chest actually
I assume this is 4 workout day per week. Is it something like a Mon, Tue, Thu, Fri schedule.
It seems like a good enough approach to run a couple months before reassessing.
One aspect that I would change if the bench press is your prime chest builder, is move it “Push 2” day as the first exercise and place the incline press to “Push 1” day.
What kind of progression are you planning? Right now it just looks like a list of exercises.
There are LOTS of plans available here written by professionals.
at the moment no progression cuz im cutting -5kg atm 1 month maybe 2 to get 10% body fat
i really wanna to lose this chest fat that i didnt menage to lose on my first cut
on strengt exercises 5-6 ill do pyramidal progression like example bench press i do 72 75 77 80 next trening i go for 75 77 80 82 if all 6 reps succes and on accesories/. isolations ill do a linial like if i menage if i mage to biceps curl clean 3x12 30 kg i will add next trening 31kg etc
actually great idea with this sawp ill do it !
I’m just not sure why you are cutting. It looks to me like you need some food. It’s tough for the body to build muscle while in a deficit. If you want a bigger chest you will have to give your body building materials.
Have you considered adding dips?
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Was considering swaping some dumbell press with dips why im cutting cuz i want to get to 10% body fat and then start a long lean bulk actually i wanted to do muscle ups and i already did 2 in row but my goal is 10
You did a great job leaning out!
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thanks it was only 80kg - 75kg in 2.5 months but my goal is 70-72kg an then start the epic bulk with surplus 200-300
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You should still be chasing progress in a cut. No point in trying to tread water. In my opinion, if you’re pushing progress, you’ll maintain and potentially even build a bit of muscle. If you just try to maintain, you’ll backslide.
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“No progression” means you’re not really following a program then. This is just a list of exercises with sets and reps. It’s like asking someone to critique a film you made, but only showing them a still image from one scene.
Well 74kg 175cm. Ohp 50kg 5x squat 130kg 5x deadlift 140kg 6x bench 80kg 6x is still stil not bad for total 7 months lifting or?
Never rest on your laurels. Always be pushing for more. At 7 months of lifting, it’s definitely best to follow a structured program made by a professional. You don’t really have enough experience yet to intelligently plan your own. I’ve been lifting for 15 years and I still follow established programs. I make adjustments as I see fit (to accommodate for equipment usually). But you really want planned progression on your lifts, especially on your big Compound lifts.
If you let me know what your goals are, I can point you in the direction of some that you may be interested in.
As a personal anecdote, I was plateaued for years and years simply because I had no planned progression on my lifts and I neglected the values of trying to lift more weight as well as lifting for more sets and reps. I got too comfortable not pushing myself and it reflected in my physique not changing. Food for thought.
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Well i try to lift more and more but when im stuck at bench 80kg 6x 6x 5x 4x and i do it to failure then it is what it is
Well my goal is estetic psyhique 140kg bench with 80kg weight 12% body fat
And last time i was bulking i was douing strong lifts fbw 5x5 i was progressing like bench 50 5x5 if succesed i addes 52.5 then again if i did for example 5x5x5x4x3 i was holding 52.5 untill i archive 5x5 and then add 2.5
I was also thinking about pyramidal progression on my heavy lifts like bench squad deadlifts like for example i do 80kg bench 5x then i 77.5kg 6x then 75kg 7x then 72.5kg for 8x if success i add 2.5kg on next session for deadlifts squats the same but 5kg instad if 2.5 other lifts islolations i will do linial progression like 30kg biceps curls 3x12 if succes i add 1 or 2 kg and do 8x if succes next session 12x if succes i add more weights ofc depends on exercises if its lateral rises will do it for 15 reps and add 1 kg on dumbell etc tell me please if its good idea
Updating my progression system let me guys know what u think (if still someone watch this thread)
Progression on heavy lifts : Deadlift, Squat, Bemch 4x3-6 inverted pyramid. -2.5kg on bench -5kg on squat and deadlift if succes adding 2,5 on first 3 reps etc.
Progression on hight rep lifts: Squat, rumenian deadlift, incline bench press linear prioritization 3x8 3x9 3x10 and adding weight then reset to 3x8.
Progression on accesories: linear prioritization 3x8 3x9 3x10 3x11 x12 adding weight and reset.