Dude, remember you wrote this. In the future, if people start telling you things like “hypertrophy training” is all about pumping up the muscle with high reps without regard for progression, you’ll know what to ignore.
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meant to respond a long time ago but first time I read it I lost internet.
Ok then confirm you weird hahaha
That looks like a really good warm up progression. Personally I try to warm up slow enough that the next set wont feel heavy (generally slowly) and pretty much the same way you do.
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I’m the same height and weight as you and my goal is to stick around at that weight and eventually achieve the following strength goals-
Bench 1.5xbw
Squat 2xbw
Deadlift 3xbw
These effectively translate into-
Bench 255lb/Squat 340lb/Deadlift 510lb
The squat is almost there already. Hell, I think I can get pretty close to it if I learned how to use a belt (current tested max is 315lb). The deadlift is far off because my grip is stupid-weak. The bench is ~50lb off if you believe those rep-max calculators online.
Random people already give comments on my physique, so I figure I’d be at an ok place if I reach those strength goals.
Obviously mileage varies- I have no great ambition of being a strength athlete or building a good physique; I made up those goals back when I used to practice judo. Plus, my body seemed to stick at 170-175lb ever since I lifted seriously, so I figured that’s basically my natural weight. Recently I’ve been losing weight when I ate clean though, so perhaps my natural weight is actually lower than I think it is.
I do think it’s better to set your weight goals lower for moderate/short height folks. Even an extra inch or two does make a big difference weight-wise.
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See I figured if I eat clean, eat enough, and my bust my ass, no matter what weight I am Ill feel good if I have the following:
GOALS:
185 snatch
225 clean & jerk
315 back squat
275 front squat
405 deadlift
BW overhead press
225 bench press
15+ chin ups
Mile under 7 min
Now obviously I can’t do that all at once. I’m really focusing on my back squat and overhead press right now. But within 2 years I know I can hit those goals.
I figure if I’m pretty light, I’ll look pretty good hitting all those goals.
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185 might be a tad overweight for those strength goals =P
In all seriousness- reach those and maintain weight somewhere between 160 and 170lb and there should be no doubt to anyone that you’re athletic.
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Thanks man, appreciate the feedback! I know those are not mind blowing numbers, but I feel that will be a very good foundation to lay for myself.
BACK SQUAT (Bar speed was fast, so on Friday I will attempt 225 3x5+. Huge milestone for me if I can do it. For squats only using 45s, 25s, 10s!)
205x5
205x5
205x5
205x5
205x5
OVERHEAD PRESS / CHIN UPS (Bar speed was also fast, going to to move up in weight Friday. Right shoulder was feeling off so didn’t push it today.)
115x5 / 7
115x5 / 6
115x5 / 5
115x5 / 4
115x5 / 3, 3, 3, 3, 3, 3
CLEAN DEADLIFT (Felt smooth and explosive)
235x10
235x8
235x6
BB CURLS / HANGING LEG RAISES
45x15 / 15
45x15 / 15
45x15 / 15
45x15 / 15
NOTES: Really explosive and controlled workout. I’m setting myself up for a BIG Friday that’s for sure.
SNATCH
95x3
95x3
95x3
115x3
115x3
115x3
135x3
135x3
135x3
135x3
135x3
135x3
CONDITIONING
Battle rope circuit
40 double waves (hard as I could) x 10 rounds
Thought this one was pretty funny lol. Her face tho.
Also there’s been a lot of funny threads popping up lately. I agree with the advice I see @JFG has been giving people lately. I should have done what years ago what he’s telling people to do now, which is: Pick a program and don’t try to out smart yourself thinking your smarter than the author. I’ve made more progress in the past 3 months than I have in the past 5 years by simply listening to people stronger than me and not being stupid.
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FRONT SQUAT
175x5
175x5
175x5
175x5
175x5
BENCH PRESS / CHIN UPS
165x5 / 6
175x3 / 6
185x1 / 6
165x8 / 6
165x6 / 6
BARBELL ROW
135x10
145x7
155x5
135x10
135x10
135x10
135x10
DIPS / AB WHEEL
15 / 15
15 / 15
15 / 15
15 / 15
15 / 15
NOTES: I like BB Rows way better than DB Rows. I feel like with DB rows I feel my arm working more than my back. But with BB I can feel my entire back working.
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CLEAN & JERK
155x2
155x2
165x2
165x2
175x2
175x2
175x2
175x2
RDL
135x12
135x12
135x12
HILL SPRINTS
10 Sprints
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New older dude started at my office today and found out the strangest thing from him.
Had all these physical issues for years and his doctor recommended that for an entire year he “Just run, do chin ups, rows, and deadlifts. Do no form of pressing but push ups. Don’t do squats. Eat more veggies”.
This guy’s back is RIDICULOUS! He said he does chinups/push ups every day. DB/BB rows 4x a week and deadlifts every Sunday morning before church lol. He runs 3-5x a week.
Dude literally just works his back everyday. Dude looks strong as shit (told me he does 225 rows for reps of 12-18 and deadlifts 435 for reps). Told me after 4 months of doing nothing but what the doctor said his posture improved, all his aches and pains went away.
Just goes back to show for an average joe we all probably don’t need much. I told him I need to change doctors to his lol!
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BACK SQUAT
205x5
205x5
205x5
205x5
205x5
**Didn’t go to 225 because 205 today was a grind all 5 sets. My body still feeling it form the C&J’s.
DB SINGLE HAND OHP / CHIN UPS
40x10 / 6
50x8 / 6
60x6 / 6
50x8 / 6
40x11 / 6
SNATCH PULLS / AB WHEEL
155x7 / 15
155x7 / 15
155x7 / 15
NOTES: My body felt it from the C&J’s yesterday. I think my favorite lift of all time is the C&J. I think if a person just C&J’d as their only exercise it would cover almost every base lol. The ultimate lift in my opinion.
RECOVERY DAY
Drank way more than I ever do last night, so today was all about meal prepping and getting my body ready for the week. Lots of water, but appetite wasn’t big today.
Did some yoga. Tomorrow time to get after it.
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BACK SQUAT (FINALLY!!! First time in my life doing 225. I almost wanted to cry lol)
225x6
225x6
225x6
185x12
BENCH PRESS / CHIN UPS
165x10 / 8
165x10 / 8
165x10 / 8, 5, 4, 3, 3, 2, 2, 2
CURLS / AB WHEEL
15 / 10
15 / 10
15 / 10
15 / 10
NOTES:
Hit 225 for the first time in my life!!! I think lifting the “mindset” is definitely huge. For some lifts I’m pretending as that there is only 45’s, 25’s, 10’s to work with. This is forcing me to do things a bit differently. Bigger jumps, but it’s made me really focus and just not be scared.
This week I’m starting my full on wedding phase training, so 6 days a week I’ll be in the gym. Basically olympic weightlifter for lower body and bodybuilding for upper body lol and be a strongman on Saturday lol. High frequency should be fun!
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SNATCH
135x3
135x3
135x3
135x3
135x3
135x3
CLEAN & JERK
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
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His results dont even kind of surprise me and his doctor is one of the best personal trainers I have ever heard a program from.
With all the sitting and hunching we do his program is just enough to balance that LOL.
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POWER SNATCH
135x2
135x2
135x2
135x2
135x2
135x2
FRONT SQUAT
185x5
185x5
185x5
185x5
185x5
OVERHEAD PRESS / BARBELL ROW (My new favorite super-set!)
125x3 / 155x6
125x3 / 155x6
125x3 / 155x6
115x7 / 155x6
115x7 / 135x18
DIPS / HANGING LEG RAISES / GHR
20 / 15 / 10
20 / 15 / 10
20 / 15 / 10
NOTES: I think for a full body 7 exercises per session is the PERFECT amount! You have to super-set, but 7 is the limit.
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SNATCH
145x2
145x2
145x2
145x2
145x2
CLEAN & JERK
190x1
190x1
190x1
190x1
190x1
HILL SPRINTS
10 Sprints
NOTES: Clean & Jerk PR!!! My knees have acting up a bit lately, think I need to lower the volume a bit or stretch my quads a bit more. Probably more along the lines of dropping volume since I’m pretty much squatting 5-6x a week with all the BS, FS, cleans and snatches.
I love this auto-regulation. I’m learning so much about my body.
@isdatnutty apologies, I could have sworn I was in my log. Embarrassing much
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