My first time posting here, but I have been visiting this site frequently for the past couple months. I’ll try to give you guys a little information about myself to give you an understanding of where I’m coming from.
Lets see, I have been lifting for about 5 years, on and off, 4 of those years was in high school with my football team. I’ve suffered a few injuries throughout my years that have put me back, for instance a lower back injury, and I had surgery on my shoulder.
I recently got out of my initial training for the Marines (reserves) and, man, have I got weak. I got out of school of infantry early July and have been lifting since trying to get back to my old numbers and then some. My best lifts for the big 3: Deadlift 435, Squat 395, Bench Press 350. As you would probably guess my squat is my weak link. I have only been doing ATG squats for about a year, unfortunately our coach had us only go parallel in high school.
I am surprised at how piss poor my squat is, my bench and deadlift are coming back fairly decent in these 3+ months of lifting. My current stats are as follows: Bench 280x5x5, 315 for 4 sets of 6 & 325x5, Squat 250x5x5 (WTF!). I don’t know how my squat could possibly get that bad with just 6-7 months of no squatting. My form isn’t all that great either, well, at least when i go heavy. My knees tend to go inward and my back also leans forward when I’m getting through those last reps. I am extremely pissed my bench is more than my squat and I hope to change that soon.
My goals, say in 5-6 months, Squat 400x1 Bench 350x1 Deadlift 450x1.
I’ll try to get some pictures on here as soon as possible. I am 5"10 185lbs, guess I’d be 10-12% BF.
By the way, people are retarded in here and are going to ask for pics/vids of your lifts. even though they probably couldn’t lift half of what you are.
[quote]Sarev0k wrote:
By the way, people are retarded in here and are going to ask for pics/vids of your lifts. even though they probably couldn’t lift half of what you are.
Just Sayin.[/quote]
Ha, alright. I did plan on posting a few pictures, maybe a video of my squat to get some help on my form lately. Anyways I wanted to wait for a reply because I know people don’t like reading a lot and did not want to make my post seem to long because then no one would bother to read, so figure I’d spread it out a little. lol
A example of a Leg/Back day w/ primary focus being squats might look like this:
Squats: 5x5 (may up the reps and focus on form now as I see it is getting to be a problem)
RDL or SLDL on platform: 4x5-8
Rack Deads or Rows: 3-4x6-8
PullUps Weighted: 25-30Lbsx6-8 for 3 sets
Bicep Work
Focus: Deadlifts
Deadlift 5x5
Front Squats or Narrow Stance Squats 4x6-8
Rows 4x6-8
PullsUps Weighted: Same as above
Bicep Work
(would it be ok to add another leg exercise on this day? Sometimes I’ll add in lunges, leg ext. etc)
Then, last but not least, Chest/Shoulders/Tris
Bench Press 5x5 (alt between DB and Barbell)
Incline 4x5-8 (again alternate)
Shoulder Press 4x6-8
Weighted Dips: 90-100lbsx6-8
maybe some kind of other tri exercise like narrow bench, etxensions, etc.
Ab Work - Cable Crunches
I’ll do cardio usually 4x a week, 2xHIIT and 2x20-30 Min runs. Not because I want to but because I feel I need to to maintain endurance for Marines.
Diet:
Currently doing a carb cycling diet, not paying 100% attention/detail to calories just trying to eat clean.
I’ll have 2 high carb days on both legs/back days (1st 5 meals carbs) about 3,000 calories
Moderate Carbs 2xweek on chest/shoulder days about 2,700-800 calories
Low Carbs on cardio only days (Wednesday & Saturday) about 2,500 calories
No carbs on Sunday about 2,000 calories if I had to guess
My goals:
Current Weight:185 Goal: 195 in 6 months (reasonable?)
BF%: 10-12% (try to get it tested by my gym) Goal: Get BF% under 10…maintain 8-9% while adding muscle
I definately think you can gain up to 195lbs in 6 months while keeping same BF levels. But at 2000 cals man that just doesn’t seem to cut it especially with all the weight training and endurance.
I wouldn’t worry so much about that I think your doing too much it’s unneccesary.
If you need to go to the marines you can set-up to get in great conditioin in 8 weeks. You don’t need to train endurance 4x a week. In my opinon your doing yourself a disaster training your lower body like that and then on “off” days doing all that cardio…your gonna gain little strength, and your endurance will still be shit because you are only “maintaining”
Focus on the big picture.
What do you want, what is your goal for what you are doing in your program?
Why dont you do your jogging/couple sprints 2x a week if your concerned. That’s more than enough.
The squats alone if your doing it HARD HARD HARD will keep you out of breathe.
You need to dial in on what you really want. Then set up a new plan and attack that until you get what you want.
If you really want by the way since your in the marines…and well you will probably have to box in the marines (from friends etc) join a boxing or muay thai gym…do that 2-3x a week…you’ll get pretty good conditioning in and you’ll be learning something other than just running.
You can still gain good strength/get weight up doing that.
If I can do it…so can you.
[quote]Sarev0k wrote:
By the way, people are retarded in here and are going to ask for pics/vids of your lifts. even though they probably couldn’t lift half of what you are.
Just Sayin.[/quote]
who gives a shit if the person calling the other person out can or can’t do what the OP is saying.
if you’re going to claim shit on here, be prepared to back it up.
but if it makes you feel better sare, i can currently outlift the OP.
but i would like to see some pictures, you’re previous maxes are higher than mine op
[quote]rasturai wrote:
I definately think you can gain up to 195lbs in 6 months while keeping same BF levels. But at 2000 cals man that just doesn’t seem to cut it especially with all the weight training and endurance.
I wouldn’t worry so much about that I think your doing too much it’s unneccesary.
If you need to go to the marines you can set-up to get in great conditioin in 8 weeks. You don’t need to train endurance 4x a week. In my opinon your doing yourself a disaster training your lower body like that and then on “off” days doing all that cardio…your gonna gain little strength, and your endurance will still be shit because you are only “maintaining”
Focus on the big picture.
What do you want, what is your goal for what you are doing in your program?
Why dont you do your jogging/couple sprints 2x a week if your concerned. That’s more than enough.
The squats alone if your doing it HARD HARD HARD will keep you out of breathe.
You need to dial in on what you really want. Then set up a new plan and attack that until you get what you want.
[/quote]
All good advice, and it finally makes sense why my squats probably have not been improving like my bench and deadlifts. Relating to my workout split, what 2 days would you recommend I do my cardio on so they do not interfere with my leg progress?
[quote]Dave_ wrote:
Why would anyone need to provide video proof of these lifts? It’s not as if they are unbelievable… or even above average for this place, I hope. [/quote]
The double bodyweight bench is pretty impressive, not many 185lb dudes that aren’t experienced lifters throwing 350+ up.
[quote]red04 wrote:
Dave_ wrote:
Why would anyone need to provide video proof of these lifts? It’s not as if they are unbelievable… or even above average for this place, I hope.
The double bodyweight bench is pretty impressive, not many 185lb dudes that aren’t experienced lifters throwing 350+ up.[/quote]
I probably should have noted, those best lifts of the big 3 were probably close to a year ago and I probably weighed 200-205lbs but also carried more body fat.
[quote]HolyMacaroni wrote:
Sarev0k wrote:
By the way, people are retarded in here and are going to ask for pics/vids of your lifts. even though they probably couldn’t lift half of what you are.
Just Sayin.
who gives a shit if the person calling the other person out can or can’t do what the OP is saying.
if you’re going to claim shit on here, be prepared to back it up.
but if it makes you feel better sare, i can currently outlift the OP.
but i would like to see some pictures, you’re previous maxes are higher than mine op[/quote]
[quote]HolyMacaroni wrote:
Sarev0k wrote:
By the way, people are retarded in here and are going to ask for pics/vids of your lifts. even though they probably couldn’t lift half of what you are.
Just Sayin.
who gives a shit if the person calling the other person out can or can’t do what the OP is saying.
if you’re going to claim shit on here, be prepared to back it up.
[quote]rasturai wrote:
Tuesday and Saturday for the runs.[/quote]
Ok, sounds good. Are you sure Tuesday is ok, it being the day after I do squats? I was thinking making Tuesday more of a speed/sprint day and Saturday a long distance run.
EDIT: I was thinking Wednesday and Saturday might be good because those are days both not following a leg day, instead they are the day after a chest workout.
Also those 2,000 calories are only on Sunday, my no carb day, since I don’t do anything that day. I am trying to drop a little bit of body fat and get at 9% BF. I am probably at 10-12%, if I had to guess.
