Lifting programs

Discussion in 'Boxing Training' started by Dannymita, Dec 26, 2021.



  1. Dannymita

    Dannymita Boxing Addict Full Member

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    I'm looking for something new for the new year ...I've just got through with a smolov jnr cycle and made progress on my reps rather than my one rep max but ...strangely enough after a hard n heavy bench n chest session (an hour n half ) I decided to test my 1 rep max on shoulder press after a month of not doing the lift and threw up 82.5 when heavily fatigued...which I found weird but I'm not complaining.

    What are some decent lifting programs people here have run and made serious gains with

    Wendler 5-3-1
    Juggernaut
    Strong lifts
    Super squat
    texas method
    hepburn
    Starting strength


    Anyone ran any...I'm looking for something new
    I need to train abit smarter this year ...I want to try and have a year injury free...to do that I'm having to **** can deadlifts in favour of hex bar deadlifts.

    Current lifts +no cheating... bouncing of the bar or with **** form etc are


    Bench - 120kg
    Squat - 160kg
    Deadlift (sumo) - 170 ( my back is literally just not upto this anymore)
    Military press - 82.5kg
    Bent over row - 130kg

    N before I get a those lifts are weak...they aren't all time PBS they are what I can currently do at 36 and I'm a natural lifter
     
    Last edited: Dec 26, 2021
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  2. Lazar

    Lazar Boxing Addict Full Member

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    What’s your body weight?
     
  3. Dannymita

    Dannymita Boxing Addict Full Member

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    Xx -fatcunt lol

    100kg
     
  4. Ilesey

    Ilesey ~ Full Member

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    What are your goals?

    When you say gains is this strength? Weight loss? Muscle growth?

    What is your nutrition like?
     
  5. Ilesey

    Ilesey ~ Full Member

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    You’re a strong lad FYI, those numbers aren’t bad.
     
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  6. Dannymita

    Dannymita Boxing Addict Full Member

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    Strength but without just piling weight on...I'd say im probably about 18% bodyfat ..my eatngs good most of the time to be fair... I could probably stand to get in a little bit more protein...I have abit of a fat ******* day on Saturdays where I have a takeaway and occasionally get shitfaced... So I try n eat pretty well the rest of the week
     
  7. Dannymita

    Dannymita Boxing Addict Full Member

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    Cheers...they've just dropped abit over the years and I'm struggling to get back through injury etc
    For a bloke my size I just think it should be a little higher...my training partners strengths just suddenly exploded and I'm getting abit jaded with training when I'm progressing at a snails pace
     
  8. Lazar

    Lazar Boxing Addict Full Member

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    I ask because the lift numbers are meaningless without providing the body weight. Your lifts are at intermediate level but I think you could easily move to advanced if you leaned out. (what’s your height?)

    Solid natural numbers where you can be considered advanced would be hitting 3 out of 4 of the following:

    Bench 1.5x body weight
    Squat 2x body weight
    Deadlift 2.5x body weight
    15 chin-ups

    At a glance that might seem a lot but I think you could hit those very quickly if you just stripped unnecessary body fat.
     
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  9. Dannymita

    Dannymita Boxing Addict Full Member

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    All time PBS for anyone interested were around age 30

    127.5 kg bench
    160kg squat +just not particularly good at this lift)
    200kg Deadlift
    82.5kg military press


    Used to be pretty proud of my 50kg weighted pull up lol
     
  10. Dannymita

    Dannymita Boxing Addict Full Member

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    Erm bout 100 kg and 6ft 1 ... Definitely carry some extra fat nowadays ..I'd say probably around the 18% bodyfat area

    I think deadlifting 2.5 is probably too much nowadays.....hex bar I'd say that's very realistic as it takes out the part of the lift where I normally get injured..I've had form checked by numerous trainers and been told there's no problem there..they think it's just wear n tear
     
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  11. Dannymita

    Dannymita Boxing Addict Full Member

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    Anyone ran any of the programs?
     
  12. Ilesey

    Ilesey ~ Full Member

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    If it were me mate I would focus on increasing your main lifts - squat bench deads and military press.

    3-5 sets of 5 reps.

    Then focus on some decent assistance exercises for each.

    Some decent stiff legged deads for and ab work etc for squats. Shoulder presses and rows for your bench. Dips and pull ups for your OHP / Military press. Maybe some rows, ab work and I quite liked leg press.

    3-5 sets, 10 - 15 reps.

    I’ve been running this for years and made great progress squatting a 195kg squat at one point when I could barely squat anything at the start and I mean anything.

    Nutrition - reasonable amount of protein, lots of water and eat clean natural foods. Cut sugars. Real simple stuff. Progress small as it’s a marathon not a sprint. Don’t worry if progress stalls - bad sessions happen. Get over it listen to your body, ramp up and have another go.

    Importantly - sleep, rest. Your body needs it.
     
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  13. Dannymita

    Dannymita Boxing Addict Full Member

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    Kin hell...If I put 195 on my back id fold like amir khan after a left hook lol

    Great lift... I've sorta got caught up in singles doubles trebles since the first lockdown and basically a year off n probably neglected more rep based work so I might give this a go
     
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  14. Dannymita

    Dannymita Boxing Addict Full Member

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    Didn't know boxers trained like this?
     
  15. Brixton Bomber

    Brixton Bomber Obsessed with Boxing banned Full Member

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    How about Deepwater or Dog Crapp?
     
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