Hey Guys,
I have been reading articles on T-Nation for a while and lurking on the forums lately and figured I might as well sign up.
Stats wise, here is where I stand:
Age: 22
Height: 6’
Weight: 200
Body fat: Irrelevant (15ish)
1 RM
Squat: 295
Bench Press: 225
Deadlift: 325
Press: 135
I have been training consistently for a little over a year, trying different splits. I have done full body splits 3 times a week, upper/lower splits 4 times a week, push/pull/leg 6 times a week, and so forth.
I wasted many months with bodybuilding style workouts without emphasize on progressive overload. To overcome this, I used linear progression in the past 2 months. Now that I have stalled, I decided to do some higher rep work, and to slowly ramp up the intensity. I intend to do Big Beyond Belief 18 week program first, then Madcow with my 5 RM at the end of the former. As my long term goals are more strength oriented, I will more likely follow with Texas Method or 5/3/1.
I strive for a 2BW squat, 1.5BW bench, 2.5BW deadlift and BW press. I know such numbers can’t be attained without years of dedication, but I signed in for the long haul. By the end of the year, I am looking forward a 335 squat, 255 bench, 365 deadlift and 155 press.
With the help of a few members of the Bigger Stronger Leaner forum, I tweaked my original template a little. Here is how it looks like now:
Cycle A: Endurance (13-15 reps)
Day 1:
Back: Cable rows
Chest: Flat BB bench press
Bis: EZ-bar curls
Calves: Seated calf raises
Day 2:
Delts: DB shoulder press
Tris: Cable extensions
Thighs: Squat
Abs: Weighted sit ups
Cycle B: Strength (10-12 reps)
Day 3:
Chest: Incline DB bench press
Back: Pendlay rows
Bis: EZ-bar curls
Calves: Standing calf raises
Day 4:
Delts: Lateral raises
Tris: Dips
Thighs: RDL
Abs: Pallof press
Cycle C: Power (8-10 reps)
Day 5:
Chest: Flat BB bench press
Back: Chins
Bis: EZ-bar curl
Calves: Donkey calf raises
Day 6:
Delts: DB shoulder press
Tris: Cable extension
Thighs: Squat
Abs: Weighted sit ups