Stats:
161lbs @ 12.5%bf
Arthritis lower back
93kg/204lb Squat (tested today).
11 dips/6 pulls ups tested after squat.
Diet:
Anabolic diet 3600 calories
Exp:
5 months stronglifts 5x5
Aim of this routine: Get stronger overall + focusing on squat
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Limits:
Bench Press = No safeties and no one spots me
Dead lift = Lack flexibility
Bent over BB rows = same deal as with dead lifts
Solutions for ^: increase flexibility and get home gym for bench press in a squat cage.
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Alternative?:
Squat (Power lifting stance) (legs, lower back and 'core')
Weighted Dips (chest, triceps, lats)
Weighted Pull ups (Lats, Biceps, upper back?, forearm)
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Possible routine:
Mon/Wed/Fri
Squat 5x5
Dips 3x5 (probably unable to do 5x5)
Pull ups 3x5 (^)
Also to learn to handstand:
Hand stand against wall (hold for time) 1 rep
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Progression:
Squat: Adding 2.5kg (5.5lbs) a work out I stall with 3 successive failures then lower weight and continue, when this no longer works I will change my routine to suit.
Dips and pull ups: I will probably be adding 1.25kg (2.75lbs) or 2.5kg (5.5lbs) weekly, until I stall.
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My questions:
1) Do I have all muscle groups covered sufficiently.
2) If this volume sufficient deficient or excessive?
3) What do you think about this, any advice?
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07-16-2008, 06:12 AM #1
PL squat, dips, Pull ups routine > details and questions <
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07-16-2008, 09:08 AM #2
I would look at madcow's version of Bill Starr's 5x5 routine. Work with lighter weight on the DL's and rows and you will develop the flexibility.
http://www.geocities.com/elitemadcow...Linear_5x5.htm--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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