Smlak1978

When you guys finish a program, do you max out again for a new program or just increase max by 5 for bench and 10 for legs and start a new one?

Anyone have a recommendation on which order to purchase and run these programs? I have tried to find info online for a good direction and not getting much. Thought about doing The Grasshopper which would lead right into Deadcember time.

Sounds good thanks!

Yeah this is where I would like to get to. I figure if I start tracking it daily for long enough then it will eventually become habit and more of second nature when looking at foods.

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Add a hard conditioning session on the deadlift day and on Saturday. Doesn't haven't no to be a villain, but it must be a 12 min time cap,must be non technical, must be trackable, must be non stop work essentially.

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Would using the ellptical in an alternating one minute all out intensity, one minute steady pace, back and forth for 12 minutes, tracking total distance progress be an acceptable conditioning session for one of my days? I have many adjustable features on it also as far as incline and resistance. Currently just been doing my navy seals. Also I read somewhere else on the HF Board I thought you recommended someone to check out the conditioning thread but I have not ran across it yet. Is there such a thread?

I have also started to add some conditioning in but nothing from the villain stuff. I have started doing what I call Navy Seals again which consists of some toe touches and body weight squats with high knees, pushups with mountain climber style kicks in a circuit 2 rounds EMOM. Not sure if you have heard of them. I have done lots of body weight stuff like lunges and squats. Use to alternate them every other day for a long time 500 a day and also did lots of the navy seals to keep my bodyweight down. I have been smaller than what I am now, I was down to 150 and a little below but very unhappy with my muscle composition. So I don't have a problem doing the work. I also already get up at 345 every morning to go to work so the fasted AM walks are kinda out of the question but I do have an elliptical and could start doing 10-15 minutes on it every morning before I left for work if you think that would be beneficial. And I could switch out my navy seals for the burpee challenge I just wasnt wanting to affect my press movements too much if I did them along with the FM pushups since I dont have a lot of upper body strength yet seeing as I am not even working out with my current body weight of 172.

To be completely honest I am not even sure what honest realistic goals are for me considering my age and body composition but my unrealistic goals would be this from one of your previous posts.

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Superhero Status for 5’8 Tall
Waist - 30-31”
Shoulders – 50-51”
Chest – 43-44”
Arms – 16”

Superhero Status for 5’10 Tall
Waist - 31-32” (45% of height)
Shoulders – 51-52” (73.5% of height)
Chest – 44-45” (63.5% of height)
Arms – 16.5” (23.5% of height)

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I would love to be able to bench 225 by the end of this year or be close to that and bust out 20 dead hang chins no problem, eventually squat 1.5 times my bodyweight for reps, deadlift 2x bodyweight for reps.

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Chest-
Bench- 1.75 x BW for 5 reps or BW for 15 reps
Incline- 1.5 x BW for 5 reps
Dips- weighted with BW for 5 reps
Pushups-100 in 2 min
Close grip pushups- 50 no BS reps in 1 set
Incline pushup- 60 no BS reps
Dips- bodyweight only for 60 reps in 1 set

Chins- 18 reps with 25lbs or .65xBW for 6 reps

Burpees-100 in 5 min

Squats- bodyweight on bar x 50 reps
Overhead squat- BW on bar x 15 reps

Deadlift- 2 x bodyweight x 7 reps

Shoulders-
Standing press- BW x 5 reps
Z press-200 reps in 10 min with bar

Abs-
L-Sit- 3 min and 100 situps in 2 min

Curls-135 for 8 reps or bar for 100 in a set

Close grip bench- BW x 10 reps

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If I could meet these goals in my lifetime I would be extremely proud of myself. I know in order to be successful you have to have a clear direction or goals and I do to some extent I just don't know what I am capable of. I want to feel good about myself, be strong as shite and healthy as possible for my later years. My body fat is high right now probably 22-25% and I would like to get sub 15% cause I have never been that since a child probably but honestly that is second seat right now to getting stronger. But I definitely don't want to get fatter in the process.

Sounds good I do have a tendency to do that about a lot of things in life lol..... I added the bring sally up challenge to the end of squat days because I struggle on the low end of my squat to keep good form (knees rolling in and feeling like I don't have a lot of power in the lower part of it) I used the bar and thought oh this wont be bad I will add weight next time...... made it about halfway through the song and thought I was gonna die lol but I definitely liked it and will be continuing to use it

So after continuing to read I have another question.

Should I drop the Yates row from my workout and just continue to do chin ups in place of them at least until I am advanced in to weighted chins? Initially I thought doing the rows might help to increase my chins but am starting to think that might not be the case. I do try to be very strict on them and not get momentum by putting my body into it. But I would rather take them out if they are not beneficial to me at this stage of my training.

As I continue to read this thread I realize how annoying my first post probably was but I still greatly appreciate the wealth of information on here and how much direction it has given me. Also I would like to add while never being strong I did spend my teenage years and early adulthood being overly obese for my frame topping out around 240 but have since been able to maintain a more healthy weight for several years. So as I continue to focus on building my strength I hope by asking better, more direct questions I will be able to get some valuable input.


I think my deadlift although continuing to climb is being held up by my overhand grip and I would definitely be able to knock out more reps if it wasn't for grip strength. Not really wanting to go to straps at all as I want my grip strength to continue to progress as well. Should I go ahead and switch to mixed grip and then later when I have to reset and drop go back to a double overhand and try to progress back up?

Also I would just like to add that next week I should be easily passing my last bench reset as I am only 2.5lbs away and still getting 9 reps on my AMRAP. This is very exciting cause although my lifts aren't impressive, in the past with some local bro knowledge I probably spent almost a year going into the gym and doing chest every Monday and and doing the same lifts every week and getting 3 reps of 165lbs then get spotted for two and just continue to bang my head against that every week. So I can't wait to pass that weight by in the next couple months. So again, thanks for all the time and effort you guys have spent on here to pass on knowledge to others. It's a great thing wish I would have been smart enough to stumble upon something like this 15 or 20 years ago.