Just heard that I can get to a weightlifting course which starts in january. Before that I want to increase my strength with simple program and I chose this one.
Static stretching and foam roller work with soft tissues after workout day's evening. Dynamic stretching before every workout after warming up. The workouts will be held every other day.Workout I
Squat, 5x5@90% of 5RM
Bench press/overhead press, 5x5@90% 5RM
Deadlifts, 1x5
Workout II
Front squat, 2x5@80% of Monday's work weight
Overhead press/Bench press (the opposite of previous workout), 3x5 @ 90% previous 5x5 weight.
Chin Ups/Pendlay Row, 3xMax BW/3x5
Good Mornings, 3x8
Workout III
Squat, new 5RM
Bench press/Overhead press (Same as workout I), new 5RM
Power clean/Power snatch, 5x3/6x2
Workout IV
p90x Yoga
The reason I'm doing some yoga is that my hip flexors and hamstrings have poor flexibility and I need some extra work with those.
Current Level
Bench 5RM: 52,5kg
Squat 5RM: 80kg
Deadlift 5RM: dunno lol
Snatch 2RM: 40kg
C&J 3RM: 60kg
Goals within 4 months
Bench 5RM: 65kg
Squat 5RM: 110kg
Deadlift 5RM: 130kg
Snatch 2RM: ???
C&J 3 RM: ???
Basicly these are progressive improvement -10% because of missed workouts (sic or whatever). I don't know my deadlift max because I'm having issues with technique. I've done 5x115 but my back was quite rounded and I need to fix that. I'm thinking of doing sumo version every other week, because it might improve my hip area mobility -- which is one of my top priorities before january. I want to be able to start 100% when I'm having guided training in which they're emptying my wallet.
If someone wonders why I'm not doing starting strength or other quicker program, the reason is simple. They were too hard. I lost my form too many times when pushing too hard and I got fed up when getting to gym not knowing if I would be able to do the days training or not. Mentally tough, not fun anymore.
Old technique check video
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08-31-2011, 09:42 AM #1
Skinny-fat nerd does the texas method variation
Last edited by Bhava; 08-31-2011 at 09:59 AM.
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