Hi
My name is Mark, my goal is to get 80 kg weighted chinup and dip, also better legs.
I used to post on this forum years ago but I was mentally unwell. I now have good medications and i’ve been psychosis free for 2 years.
My goal is getting a 80 kg weighted chinup and a 80 kg weighted dip as well, I also want bigger and stronger legs.
I have been doing calisthenics and neglecting my legs for about 1,5 years now.
Ive just returned to weight training.
This is my routine
Monday, wednesday, friday
Weighted Chinup 3 x 3
Weighted Dip 3 x 3
Trap Bar Deadlift 3 x 3
Bodyweight Squat 5 sets
My best lifts are 50 kg weighted chinup with full rom (currently), weighted dip is only 40 kg (currently).
Lifts in the past were deadlift 225 kg x 1 , squat 140 kg x 1, overhead press 85 kg x 1, and bench 110 kg x 1.
I feel like my legs and chest are my weakest point.
Here is a picture of me now. Im currently 73 kg and i am cutting to 70 kg or a bit less.
Does trap bar deadlift strengthen and grow the quads, enough that I could get away with focusing on trap bar deadlift along with bodyweight squats for legs?
Weighted Chinup
3 x bw, 3 x 10, 1 x 20, 1 x 30, 1 x 40, 1 x 50, fail 55, 20 x 7, bw x 6
Weighted Dip
i forgot what warmup sets, 3 x 30, bw x 10
Trap Bar Deadlift Low handles
10 x 20, 8 x 60, 5 x 100, 3 x 120 , 3 x 140, 5 x 160 low handles
I feel i could have done more
Then bodyweight squats 3 sets with heel raised
I might focus on more volume for a bit
But i kind of like doing 1 heavy single with plenty warmups and then higher reps with 2 backoff sets.
Expect for deadlift i will do 1 heavy set of 3-6 reps with warmups
edit:
16/08/2022 i am changing my routine a bit
3x per week
weighted chinup 1 x 3-5, backoff sets
weighted dip 1 x 3-5, backoff sets
highbar squat 3 x 4-6
romanian deadlift 3 x 4-6
and i will use my old olympic weightlifting shoes for squats
I routine hopped and did lower body today, did squats, romanian deadlift and trap bar shrugs
The squats made me change my mind again so im going back to doing this routine again
weighted chinup 1 x 3-5, backoff sets
weighted dip 1 x 3-5, backoff sets
deadlift 1 x 3-5
BW Squats 3 sets
This is what i did today
Squat paused 70 kg 3 x 5
Romanian Deadlift 100 kg 3 x 10
Trap Bar Shrugs 3 sets 50 kg high reps
I am not going to squat with a bar on my back again. I feel my femur length is just too long compared to my height even though im only 5’9. It doesnt feel like its worth it.
I have attempted many times to get stronger at squat. Everytime i ended up just doing ugly reps and using my back to lift the weight. My deadlift was 225 kg while my squat was only 140 kg, its pretty crazy. So for now im doing bodyweight squats while holding pole or assisting my heels to an extreme degree
I notice i am good at low reps and terrible at higher reps. And that my strength tapers down very quickly after 1 heavy set.
For example i can only do 50 kg x 5 reps, which 1 rep max estimate give me like 55 kg. But i can do 70 kg…
For your trap bar question it depends on how much you hinge to grip the bar. When I couldn’t do squats for a bit I stood on a couple of plates and grabbed the low handles whilst keeping my torso as upright as I could. That deep range of motion whilst focusing on a squat form did great things for my quads.
You’re planning to ABAB those workouts all in one week?
I currently do 1 top set of squats and then 3 back off sets which is working well but I do it just once a week. Doing a top set and 4 back off sets on all major movements twice a week… then I think you’ll run into the ground very quickly.
More isn’t always better, it can often lead to worse results. I would advise some more basic Daily Undulating Periodization. A strength day and a volume day. For example:
Main movement
Day 1: 3x3-5
Day 2: 3x8-10
That will be more than enough volume and way more sustainable long-term. All that pressing in your current plan on top of lying tricep extensions 4x/week is gonna cause elbow problems pretty fast. Deadlifting a top set and 4 backoff sets twice a week will be way too much for the majority, especially as the weight gets higher.
In my experience with back work I found it better to just rotate the horizontal and vertical pull so I could give 100% on each given day. Doing both 4x a week would have me plateau quickly. All that squatting and deadlifting as well as DB rowing 4x a week? My lower back would scream at me.
Take all I’ve said with a pinch of salt as I am not a coach, I just think you are planning to do way more than you need to. Search “EOD” or “Every other day” in the articles here for some pushes in the right direction for a 3-4x a week program.
