CrazyBassGuy
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First of all - Thanks to the guys on here who have been helping me out with their opinions and their ideas.
I have put together a workout plan which is based loosely on the Stronglifts 5x5 with a few modifications.
I don't want to deviate too far from the Stronglifts program because it is still working well at increasing my Squat and my Deadlift.
But it is not helping my Bench, and my chest is under-developed.
I have added some additional chest exercises to build up my pecs, and some extra back exercises to try and keep the anterior/posterior chain balance in my program.
I plan to alternate between Workout A, and Workout B (Mon/Wed/Fri) as per the Stronglifts model - so I will do each workout 3 times over each 2 week period.
My diet will be roughly 2750cals/day and clean - which I think is between 300-500 over maintenance.
My goals are:
1) To develop my chest
2) To increase my squat from 260lb to 300lb
3) To increase my deadlift from 375lb to 400lb
As always - any constructive comments very welcome. ( I have only listed working sets - I will be warming up, and stretching after)
Thanks
I have put together a workout plan which is based loosely on the Stronglifts 5x5 with a few modifications.
I don't want to deviate too far from the Stronglifts program because it is still working well at increasing my Squat and my Deadlift.
But it is not helping my Bench, and my chest is under-developed.
I have added some additional chest exercises to build up my pecs, and some extra back exercises to try and keep the anterior/posterior chain balance in my program.
I plan to alternate between Workout A, and Workout B (Mon/Wed/Fri) as per the Stronglifts model - so I will do each workout 3 times over each 2 week period.
My diet will be roughly 2750cals/day and clean - which I think is between 300-500 over maintenance.
My goals are:
1) To develop my chest
2) To increase my squat from 260lb to 300lb
3) To increase my deadlift from 375lb to 400lb
As always - any constructive comments very welcome. ( I have only listed working sets - I will be warming up, and stretching after)
Thanks
| Workout A | |||||
| Exercise | Rep Range | Sets | Rest Period Between Sets | Weight Progression | Main Muscles Targeted |
| Full Barbell Squat | 5 | 5 | 1min - 5mins as required | Add 5lb every session | Quads, Glutes, Hamstrings |
| Flat Barbell Bench Press | 5 | 5 | 1min - 5mins as required | Add 5lb every session | Pecs, Anterior Delts, Triceps |
| Bent Over Barbell Row | 5 | 5 | 1min - 5mins as required | Add 5lb every session | Lats, Traps, Posterior Delts, Biceps |
| Decline Dumbbell Press | 8-12 | 3 | 90 - 120 seconds as required | Add weight once 3x12 is reached | Pecs, Triceps |
| Dumbbell Row | 8-12 | 3 | 90 - 120 seconds as required | Add weight once 3x12 is reached | Traps, Lats, Biceps |
| Dips | 8-12 | 3-4 | 90 - 120 seconds as required | Add weight once 3x12 is reached | Pecs, Anterior Delts, Triceps |
| Workout B | |||||
| Exercise | Rep Range | Sets | Weight Progression | Main Muscles Targeted | |
| Full Barbell Squat | 5 | 5 | 1min - 5mins as required | Add 5lb every session | Quads, Glutes, Hamstrings |
| Standing Military Press | 5 | 5 | 1min - 5mins as required | Add 5lb every session | Triceps, Anterior Delts |
| Deadlift | 5 | 1 | 1min - 5mins as required | Add 10lb every session | Hamstrings, Glutes, Quads, Traps, Erector Spinae |
| Flat Dumbbell Fly | 8-12 | 3 | 90 - 120 seconds as required | Add weight once 3x12 is reached | Pecs |
| Dead-Hang Pullups | 5 | 5 | 1min - 5mins as required | Add weight once 5x5 is reached | Lats, Biceps, Posterior Delts |
