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
What are your goals? When you say gains is this strength? Weight loss? Muscle growth? What is your nutrition like?
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
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
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.
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
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
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.
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