Quest to 10%

Training
41

So many people have been asking about my training so I figured id lay it out for you,

this is how i rotate main movment work
Bench: 5/5/5 @65% 75% 85%
Squat:3/3/3% @70% 80% 90%
OHP: 5/3/1 @ 75% 85% 95%
Deadlift:5/5/5 @40% 50% 60%

This is one week, at the start of the next week bench become 3/3/3, squat will be 5/3/1
Ohp will be 5/5/5 delaoad, deadlift will be 5/5/5 �?�©65,75,85%. And so on and so fourth

I train 4 days per week, 2upper 2 lower, HERE IS THE BASIC TEMPLATE I USE

UPPER BODY
CHEST-3-5 sets of 5-12 reps
tris-3-5 sets of 8-20 reps
lats-3-5 sets of 5-20 reps

abs-light 2x10
hams-light2x10

LOWER BODY
hamsting 3-5 sets of 3-20 reps
low back 1-5 sets of 8-25 reps
abs-weighted one day, light the other

tris-light 2x10
lats-light 2x10

THIS IS THE BASIC ASSISTENCE TEMPLATE

after i do my assistence work i take 15 min and do work on whatever i feel needs it, chest,shoulder,tris,bis,quads,conditioning etc.

Hopefully this helps with some of your questions

42

[quote]Bryan Breeden wrote:
Great Job on your progress way to go.

What is your diet like for the most part. Would you go into detail on it, please?

Bryan[/quote]

Thank you! My diet is acctually very basic

carb souces:ezikel bread, oatmeal and rice

protein sources: chicken, lean steak, egg white, whey

fat sources: almonds, natty PB, and olive oil

Fit your macros to YOU. If you would like help, PM me.

43

[quote]marconilegacy wrote:

[quote]Bryan Breeden wrote:
Great Job on your progress way to go.

What is your diet like for the most part. Would you go into detail on it, please?

Bryan[/quote]

Thank you! My diet is acctually very basic

carb souces:ezikel bread, oatmeal and rice

protein sources: chicken, lean steak, egg white, whey

fat sources: almonds, natty PB, and olive oil

Fit your macros to YOU. If you would like help, PM me.

[/quote]

ahh man, You were doing so good till egg whites, just jokin partly…

44

[quote]jehovasfitness wrote:

[quote]marconilegacy wrote:

[quote]Bryan Breeden wrote:
Great Job on your progress way to go.

What is your diet like for the most part. Would you go into detail on it, please?

Bryan[/quote]

Thank you! My diet is acctually very basic

carb souces:ezikel bread, oatmeal and rice

protein sources: chicken, lean steak, egg white, whey

fat sources: almonds, natty PB, and olive oil

Fit your macros to YOU. If you would like help, PM me.

[/quote]

ahh man, You were doing so good till egg whites, just jokin partly…[/quote]

HAHA I know, I love whole eggs but they dont fit in to my diet right now

45

[quote]marconilegacy wrote:
HAHA I know, I love whole eggs but they dont fit in to my diet right now[/quote]

You’ve done great, congrats and keep it up.

Now, just curious, but why don’t whole eggs fit in your diet? I’m just wondering the rationale.

46

[quote]LoRez wrote:

[quote]marconilegacy wrote:
HAHA I know, I love whole eggs but they dont fit in to my diet right now[/quote]

You’ve done great, congrats and keep it up.

Now, just curious, but why don’t whole eggs fit in your diet? I’m just wondering the rationale.[/quote]

I would also like to know. I am about your age and share the same principals about training and diet, so it seems, and i always fit in at least three whole eggs per day, however I am never cutting or bulking. My goals are mainly strength and performance for my sport. btw, great job i respect all the hard work you put into your passion and i share that. inspiring to know that there are others like me out there, haha.

47

I’ll be keeping an eye on this thread. I like how the OP is approaching this and I’m sure he’ll make great gains along the way.

Agree with the others, you’ll be a beast in your 20’s with these teen years of gaining experience and learning what lifting/diet plan works and which don’t.

48

Woke up early today,4:30 as opposed to 5:00 so i threw some chicken in the oven and got my cardio done. I am looking foward to my training session today, It is OHP day @65/75/85% my goal on my last set is to rep out 85%-95# for 10 reps at the least, I know i will be able to hit this, hopefully you guys are killiing it today as well

49

I would assume trying to keep is calories and fat at a certain level. Personally, I would look for adjustments elsewhere in the diet and keep the yolks, but that’d be my preference… either way, I doubt even including the yolks with all the other fat would make much a difference.

50

[quote]jehovasfitness wrote:
I would assume trying to keep is calories and fat at a certain level. Personally, I would look for adjustments elsewhere in the diet and keep the yolks, but that’d be my preference… either way, I doubt even including the yolks with all the other fat would make much a difference.[/quote]

I agree and will be doing that next time I diet down, but for now I am transitioning into a lean gain phase starting sunday.

51

GREAT training session today

WARMUP
PLYO PUSHUP
SNATCH 3X3

OHP-my overhead is patheticlly WEAK
bar x2x10
65x10
70x5
85x5
95x8

floor press-155x5x5

rear delt swings 1x warmup then 4x35 w/30#

reverse band barbell row 3x20

shoulder isolation circuit x1
10 reps per excercise

  1. seated lateral
  2. front raise
  3. DB shoulder press
  4. standing DB upright rows
  5. face pulls

dimel deadlift 2x20
back extension 1x100

Sled Work:
push 30yrds rest 10 seconds repeat 2 more times, then drag sled backwards 30yrd- this is 1 round, i did 5 rounds

52

you do know theres a forum called training logs right??

You really dont need to keep posting your workouts in the bbing forum.

53

[quote]bignate wrote:
you do know theres a forum called training logs right??

You really dont need to keep posting your workouts in the bbing forum. [/quote]

My ad, I will start a log there

54

[quote]marconilegacy wrote:

[quote]bignate wrote:
you do know theres a forum called training logs right??

You really dont need to keep posting your workouts in the bbing forum. [/quote]

My ad, I will start a log there[/quote]

good good, i would follow :slight_smile:

and yeah i figured you were just new, alot of ppl tend to just start posting there workouts in this forum and its just kinda like uhhhhh… haha

stay strong man.

55

to anyone interested I have started a training log in the training log section of the sight, It is called THE journey-marconilegacy