BACK SQUAT (ss: Ab Wheel - 5x10)
315x6
315x6
315x6
315x6
315x6
*My lower back on the left side it hurts too much. So weird because deadlifts and front squat felt just fine, but putting the bar on my back makes it hurt. I think it’s my SI joint or hip socket or something. Oh well 315 was the heaviest I could go with it not flaring up.
Principles…What is this black magic of which you speak???
The more you run other people’s programs (CT’s, Pauls, Wendler, etc), the more you realize that they only difference is the progression and reps. CT uses double progression in The Complete Power Look. Wendler uses a fairly linear approach with AMRAP sets. Paul uses a bit of double progression and AMRAPs.
They’re all different and they’re all supposed to accomplish the same thing. Funny how that works… I really wish I just followed my old bro split from my first years of training all this time. I’d be much better off.
Legs: Back Squat, Front Squat, RDL, Lunges
Back: Deadlift, Rows (all kinds), Chin-Ups/Pull-Ups, Face Pulls
Chest/Shoulders: OH Press, Bench Press, Dips, Push Ups, Laterals (You can do OH/Bench variations as well)
Core: Ab Wheel, Hanging Leg Raises, Back Ext, Russian Twists
Arms: Curls (your triceps are getting thrashed with the presses)
Carry: Farmers Walks, Front Carries
For sure man! It’s just personal preference at the end of the day. I honestly believe that if you got all the lifting coaches in the world together to ask about programming, exercises, etc. They would agree with 90% of each others thinking. That 10% is just personal bias, opinion, and what they’ve seen work. Lifting (it took me 7 years to come to this conclusion) is super simple. Over time you should be lifting more weight for more reps. That’s it lol.
I agree that this is basic concept but its not linear and without limit. Otherwise we’d all be lifting gigantic, enormous weights. I can also attest (at the age of 54) this kind of regimen can lead to a life of injuries and aches and pains. After my third RC surgery in a January, I’ve completely changed my way of thinking and no longer pursue heavy lifts. And I definitely was a “go big or go home” kind of guy. Volume and form and activation are my game now.
Of course man! It’s not end all be all lol. But for a pure beginner you gotta get to a point where you are “strong” and then change it up from there.
If you are a beginner starting at 20, you should try to get to the 1/2/3/4 for a basic level of overall strength. That is something that probably could be maintained through the rest of life.
If you are beginner starting at 60, then obviously goals have to be different. Still doesn’t mean you can’t be strong through!
It’s funny because a lot of the older guys I see, they lift heavy (but not massive weights), but they all REALLY focus on conditioning and staying lean/low bf%.
But secretly I wish at 93 I can still back squat 500 for 3 reps LOL.
I’m not experienced but I I think if you focused on:
Squat
Deadlift
Bench
Ohp
Chinup/pullup
Dip
A horizontal row
Calf exercise
Some curl
And then progressed all these lifts you’ll be on the right track.
I decided to change my log name to “Nutty’s Log Vol.1” because I got a feeling over the course of the years lots of things will change but I’ll keep posting here and it’ll be a nice way for people to find my log lol.
I personally go to get strong and be healthy. But you’d be surprised what a lot of people go for. I still see some people go in 3 years later and still bench press 135 for 3 sets of 10. Different strokes for different folks!
I enjoy going to the gym. But there are things that I don’t enjoy. If you put me on a program of 3x20 with squats and deadlifts with a 25RM then I’d hate that. I would loathe going to the gym which kind of defeats the purpose of training altogether. It’s my hobby; not my job.
I also have had hip surgery and shoulder surgery in the past two years. There are some movements that I don’t need to do anymore. The idea is just a friendly challenge for accountability. I think participation will be higher if people get to pick their program.
I’m not enjoying going to the gym at all. I get up 2hrs earlier than I need to to fit training into my lifestyle. I hate time spent on the treadmill but I know cardiovascular health will mean I’m alive longer to look out for my daughter. I remenber the previous weeks session when it hurt to hit 6 pull ups between sets of presses but I try to do it again. I’m sick of forcing my self to eat when I’m not hungry.
But. I’ve decided to get bigger and stronger and I will.
You proved my point. I want to get bigger shoulders and pecs and also be lean enough to see the lines between them. I also like being about to perform at a high level with the occasional recreational sport. I might run a CrossFit style bodybuilding program for the challenge. That wouldn’t exactly help you with your goals so it’s not a good fit for you right now.
