sup guys
new to the forum here.
heres my current statts
age: 20
height: 6"5
weight: 280
bodyfat: 16-17
current prs
bench: 285
deadlift: 545
squat: 455
goal is simple… to get as big as cushing in that pic
also chasing a 600 deadlift 500 lb squat 315 bench.
Thats fricken sweet. Ill be following, running any particular program?
im using the coan philipi program for my deadlift with a goal of 585. for squat i gave myself 12 weeks working backwards from 500 with triples for a few weeks, then doubles for a few weeks then moving to singles. and bench using ed coan method i found on this forum.
squats- monday jan 20
squats
worked up to 385 for 2 sets of 3
olympic stance pause squats ( 3 second pause)
8 sets of 3 with 275
leg curls 100 reps
abs 2 sets
accessory day
defrancos 21s (3 sets of 21 db bench . 7 at high incle 7 at low incline 7 on flat bench) with 70s
shoulder shocker 3 sets of 10 reps each exercise 45 lb plate and 10 lbs for other exercise
face pulls 100 reps
shrugs with 315 100 reps i think it took 4-5 sets
biceps 100 reps just curls
deadlift day
worked up to 475 1x2
deadlift hypers 3x8 with 185
lat pulldowns 5x10 with 200 lbs
rows 50 each arm in 2 sets with 100 lbs
abs 2 sets
bench day
worked up to 235 2x8
paused bench 205 8 sets of 3
100 reps upper back
100 reps triceps
had to get in and out quick today which kinda sucked but still a good workout none the less. last week of 8’s going to 5’s for the next few weeks
squat day
worked up to 405x3 this went up easier then i thought it would
pause squats 315 6 sets of 3… on the 6th set i tweaked my back so i cut my workout short. might take off deadlift day but well see how i feel on friday.
accessory day
close grip bench 185 3 sets max reps
military press 5 sets of 10
barbell row 4 sets of 8
face pull-upright row superset 5 sets
db skull crushers supersetted with hammer curls 4 sets
bench workout
worked up to 245 2x5
incline press 50 reps with 155 took me 4 sets
weighted dips with plate 6x5
triceps 100 reps
squat
worked up to 415 x3
pause squats 6 sets of 2 with 335
back raises 4x15
abs 3 sets
military press worked up to 165 for 3… this is probably my shittiest lift and something i need to bring up
barbell row worked up to 245 in 20 lb increments for 5
lat pulldowns 200 5x8
biceps 100 reps
shurgs q00 reps
In.
havent posted in a while…
past 2 weeks
squat - 425 2x2 445 2x2
bench - 255 2x5 265 2x5
deadlift- 500x5 and then didnt deadlift last week
bench workout
275 2x3
triceps and biceps 100 reps each
lat pulldowns 100 reps