peepingyoda
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Got my 2 bottles in yesterday to start a 2 month run. Im 32 YO and have been lifting for a long time.
Im currently 5'7" 171.6 pounds and wear a 29" pant size.
I'm running a 5/3/1 template at 3 times a week and 2 lifts per workout.
My plan is to maintain my current caloric surplus and systematically push my training density. I've gained about 4 pounds in the last 6 weeks on very little supplementation. I am starting to loose a little vascularity in my shoulders and calves, but I'm holding at the waist. I expect a pound a week without getting softer.
Workout A is squats superset with jumps, bench superset with pullups, giant sets of arms/core, and finished with plyos.
Workout B is deadlift superset with med ball throws, OHP superset with facepulls/rows, giants sets of arms/core, and finish with plyos.
I'll add additional stuff in as I feel like it.
Low intensity cardio or yoga on off days.
I typically do 30 sets in 35-40 minutes, but hope to escalate this to 45 sets in 50-60 minutes.
I maxed about 3 weeks ago at 345 for squat, 290 for bench, 415 for deads, and 170 for OHP without any wraps or belts.
Here is an example workout from monday. I was REALLY pressed for time, so this is the minimum I do.
Im currently 5'7" 171.6 pounds and wear a 29" pant size.
I'm running a 5/3/1 template at 3 times a week and 2 lifts per workout.
My plan is to maintain my current caloric surplus and systematically push my training density. I've gained about 4 pounds in the last 6 weeks on very little supplementation. I am starting to loose a little vascularity in my shoulders and calves, but I'm holding at the waist. I expect a pound a week without getting softer.
Workout A is squats superset with jumps, bench superset with pullups, giant sets of arms/core, and finished with plyos.
Workout B is deadlift superset with med ball throws, OHP superset with facepulls/rows, giants sets of arms/core, and finish with plyos.
I'll add additional stuff in as I feel like it.
Low intensity cardio or yoga on off days.
I typically do 30 sets in 35-40 minutes, but hope to escalate this to 45 sets in 50-60 minutes.
I maxed about 3 weeks ago at 345 for squat, 290 for bench, 415 for deads, and 170 for OHP without any wraps or belts.
Here is an example workout from monday. I was REALLY pressed for time, so this is the minimum I do.
- V-Up
- 10 reps
- Mountain Climbers
- 20 reps
- Fire Hydrants
- 40 reps
- Side Lunges
- 20 reps
- Barbell Deadlift
- 135 lb x 10 reps
- 225 lb x 5 reps
- 275 lb x 3 reps
- 315 lb x 3 reps
- 355 lb x 7 reps
- superset with agility warmup and overhead ball throws
- Wall Ball
- 3 throws | 30 lb
- 3 throws | 30 lb
- 3 throws | 30 lb
- Standing Barbell Shoulder Press (OHP)
- 115 lb x 6 reps
- 115 lb x 6 reps
- 115 lb x 6 reps
- 115 lb x 6 reps
- 115 lb x 5 reps
- Face Pull
- 90 lb x 12 reps
- 90 lb x 10 reps
- 90 lb x 8 reps
- 90 lb x 7 reps
- 90 lb x 6 reps
- superset with OHP, no rest
- Standing Biceps Cable Curl
- 80 lb x 12 reps
- 80 lb x 10 reps
- 80 lb x 8 reps
- Reverse Hyperextension
- 15 reps
- 12 reps
- 12 reps
- superset with curl no rest
- Stretching
- 00:10:00
- Ring Pull-Up
- 10 reps
- 10 reps
- 6 reps
- Ring Dip
- 10 reps
- 10 reps
- 10 reps
- supset with pullup, slow eccentric
- Barbell Bench Press
- 155 lb x 10 reps
- 155 lb x 10 reps
- 155 lb x 9 reps
- 155 lb x 8 reps
- Bent Over Two-Dumbbell Row
- 70 lb x 10 reps
- 65 lb x 9 reps
- 60 lb x 8 reps
- 55 lb x 8 reps
- superset with benchpress, slow eccentric
- Standing Barbell Press Behind Neck
- 75 lb x 10 reps
- 75 lb x 8 reps
- 75 lb x 8 reps
- Upright Barbell Row
- 75 lb x 8 reps
- 75 lb x 6 reps
- 75 lb x 6 reps
- superset with press
- EZ-Bar Curl
- 75 lb x 8 reps (PR)
- 75 lb x 6 reps
- Standing Overhead Barbell Triceps Extension
- 75 lb x 10 reps
- 75 lb x 10 reps
- curl/tri superset
- Barbell Squat
- 135 lb x 10 reps
- 235 lb x 5 reps
- 265 lb x 3 reps
- 295 lb x 3 reps
- 275 lb x 3 reps
- 225 lb x 5 reps
- 135 lb x 10 reps
- Standing Calf Raise
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- General Yoga
- 00:45:00