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Posted on 6/26/19 at 10:51 pm to lsu777
Just on deads. I was having problems adapting to a better form in deads, so I backed off the AMRAP sets on deads so that I could focus on technique more. Things have been coming along nicely.
Posted on 6/27/19 at 12:06 am to DeafJam73
My current lifts:
BW - 79.3kg
Bench 70kg x 5
Squat 95kg x 7
Press 42.5kg x 6
Deads 102.5kg x 10
These are all for one max rep set. I havent reset anything yet.
I started with SS, but been doing a combination of GSLP and RPT. Not sure which one to stick with now.
I'm leaning towards RPT for several reasons. It's minimalist, heaviest set is first to push strength, and the backoff sets help with hypertrophy.
You don't need accessory exercises, just hit the main ones really hard and thats it.
BW - 79.3kg
Bench 70kg x 5
Squat 95kg x 7
Press 42.5kg x 6
Deads 102.5kg x 10
These are all for one max rep set. I havent reset anything yet.
I started with SS, but been doing a combination of GSLP and RPT. Not sure which one to stick with now.
I'm leaning towards RPT for several reasons. It's minimalist, heaviest set is first to push strength, and the backoff sets help with hypertrophy.
You don't need accessory exercises, just hit the main ones really hard and thats it.
Posted on 6/27/19 at 12:23 am to numptythrubbers
I chose my accessory lifts for specific reasons. So, I kind of need them.
Posted on 6/27/19 at 7:05 am to numptythrubbers
Honestly at your weights, it doesn't matter. If you like rpt do rpt, but don't program hop. At this point you are still not very strong.
Just set it up on a simple A/B rotation with rpt
A:
Bench or incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
Just set it up on a simple A/B rotation with rpt
A:
Bench or incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
Posted on 6/27/19 at 7:08 am to DeafJam73
Let me rephrase that then.
I suspect I personally dont need accessories, since I'm still at novice strength levels.
Just choosing now between GSLP and RPT.
RPT has more intensity and higher rep 'pumpy' sets, but less frequency on the big lifts as you only do each once a week.
I suspect I personally dont need accessories, since I'm still at novice strength levels.
Just choosing now between GSLP and RPT.
RPT has more intensity and higher rep 'pumpy' sets, but less frequency on the big lifts as you only do each once a week.
Posted on 6/27/19 at 2:35 pm to JamesLang
Just started lifting for the first time in my life in January, 3 months before I turned 30. Three kids (4, 2, and 1) and one on the way (due October).
In typical beginner fashion, I started by jumping around from program to program with very minimal gains. Just started Greyskull LP two weeks ago.
Prepare to have your minds blown by some of my working sets (lbs)...
Not gonna lie - trying not to get too dejected looking at what you guys put up. Gonna take me a while to get there...one day at a time...
EDIT: Current body weight = 158 lbs
In typical beginner fashion, I started by jumping around from program to program with very minimal gains. Just started Greyskull LP two weeks ago.
Prepare to have your minds blown by some of my working sets (lbs)...
Not gonna lie - trying not to get too dejected looking at what you guys put up. Gonna take me a while to get there...one day at a time...
EDIT: Current body weight = 158 lbs
This post was edited on 6/27/19 at 2:37 pm
Posted on 6/27/19 at 3:12 pm to Niner
Ride that linear program. Doing a legit linear program is the best thing you can do.
Don't sweat current numbers. We're all where we are, but it matters more where you're headed. Being able to move forwards and improve you health and strength is awesome. Everyone starts somewhere.
The first time I did a deadlift, I was happy I pulled 135. I've put about 400 extra pounds on that max. Go for it and you'll probably smoke me.
Don't sweat current numbers. We're all where we are, but it matters more where you're headed. Being able to move forwards and improve you health and strength is awesome. Everyone starts somewhere.
The first time I did a deadlift, I was happy I pulled 135. I've put about 400 extra pounds on that max. Go for it and you'll probably smoke me.
Posted on 6/27/19 at 3:18 pm to Niner
Dude I’ve been lifting weights for quite some time. You think I started off benching 225 for reps? Hell no. I started with maybe 95 lbs on the bar. If you stick to a good program and have good technique, you will hit the bigger numbers too. There are no shortcuts though. It’s a grind.
Posted on 6/27/19 at 3:27 pm to DeafJam73
Thanks guys.
Better late than never!
Better late than never!
Posted on 6/27/19 at 4:00 pm to Niner
Bro, when I started back lifting in 14, I couldn't even get 165 on bench up, 185 killed me on squat and that was after lifting for year before a 5 year break.
You are doing fine, ride the gslp until you can't anymore.
You are doing fine, ride the gslp until you can't anymore.
Posted on 6/27/19 at 4:24 pm to DeafJam73
quote:
You think I started off benching 225 for reps? Hell no. I started with maybe 95 lbs on the bar.
I think I pinned myself with 95 pounds in freshman football training when I was 14.
Posted on 6/27/19 at 5:48 pm to Niner
This thread is to help motivate and bounce ideas off each other. Nothing in here is meant to be intimidating or condescending because ALL of us started exactly where you are.
Trust the process, eat some food, and get jacked.
Trust the process, eat some food, and get jacked.
Posted on 6/27/19 at 8:25 pm to Dixie Normus
OHP 135 6x2
(finally hit 1 plate as a working set. Just gotta get the reps up now)
Deadlift 225 3x10
Upright rows 85 3x10
Landmine Rows 110 3x10
Arnold Presses 40 3x10
ABs to finish.
(finally hit 1 plate as a working set. Just gotta get the reps up now)
Deadlift 225 3x10
Upright rows 85 3x10
Landmine Rows 110 3x10
Arnold Presses 40 3x10
ABs to finish.
Posted on 6/27/19 at 8:33 pm to Rep520
quote:
think I pinned myself with 95 pounds in freshman football training when I was 14.
I remember the very first time I lifted weights. It was in 7th grade and we were trying out for weightlifting numbers. They put different weights on the bars and had people AMRAP them. Highest was 100lbs. Got it like 6 times.
Did not get good advice from those coaches. One tried to show off and did 225 for reps with feet up. Of course we thought he was badass at the time.
Posted on 6/27/19 at 9:24 pm to Dixie Normus
quote:
eat some food
Oddly enough, this has been the most challenging part. I'm doing well nutritionally, but have trouble getting in enough calories.
Posted on 6/27/19 at 9:26 pm to Niner
Shakes. Put oil, peanut butter, bananas, protein powder,and milk I bet you gain some weight
Posted on 6/28/19 at 3:17 am to lsu777
Thanks for this.
This post was edited on 6/28/19 at 4:53 am
Posted on 6/28/19 at 3:35 am to JamesLang
Lateral raises 5x10 25lb dumbbell
Front raises 5x10 25lb dumbbell
Hammer shoulder press 5x15 200lb
Shrugs 5x25 225lb
Upright row v-rope 5x10 100lb
Front raises 5x10 25lb dumbbell
Hammer shoulder press 5x15 200lb
Shrugs 5x25 225lb
Upright row v-rope 5x10 100lb
Posted on 6/28/19 at 8:05 am to lurkr
Power Cleans 155 3x3
Squats 300 2x5; AMRAPx1 (8)
Front Squats 205 3x5
Bench 240 2x5, AMRAPx1
Barbell Rows 185 2x12
DB bench 95 1x12; 1x8
Curls 2x10
Reverse Hypers 3x10
10 BW squats, 10 kb swings, 10 pushups - AMRAP 10 mins
I was flat out fatigued today. As soon as I’m done with work, I’m getting some damn sleep.
Squats 300 2x5; AMRAPx1 (8)
Front Squats 205 3x5
Bench 240 2x5, AMRAPx1
Barbell Rows 185 2x12
DB bench 95 1x12; 1x8
Curls 2x10
Reverse Hypers 3x10
10 BW squats, 10 kb swings, 10 pushups - AMRAP 10 mins
I was flat out fatigued today. As soon as I’m done with work, I’m getting some damn sleep.
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