6' 183 about 14-15%BF
Bench Press 200x5
Power Clean 135x3
Pendlay Rows 135x5
Goals by 5/16/12
6' 180 about 5-7% BF
Bench Press 275x5
Power Clean 245x3
I'm lifting for aesthetics but I want these strength goals. I'll post pictures soon for before and after comparison.
Current Goals and Plan:
Bulk up to 195-200 by Christmas, do not get over 16% BF.
Power Clean 185x5
I think these goals are ambitious but reasonable for now. Going to be trying to get 250g+ protein each day and drink at least half GOMAD. Current workout is a hybrid starting starting strength/bodybuilding 5 day split. I will be running on my off days depending on how well I feel I'm recovering. Loading creatine now, taking a multi-v twice a day, and glutamine 3 times a day. Preworkout is caffeine and a scoop of FastTwitch.
BB Bench 3x5
DB Incline Bench 3x5-8
Dips 2 sets (aim for 1 more from last Tuesday)
Tricep Extensions 2x5-8
Light Squat 2x5
Deadlift 1x5, 1x3
Preacher Curls 2x5-8
Hammer Curls 2x5-8
Power Clean 5x3
Close Grip Bench 3x4-6
Dips 2 sets (aim for 1 more rep from last Friday)
Pendlay Rows 3x5
Chins 2 sets (aim for 1 more rep from last Saturday)
BB Curls 3x5
Ab workout will be 2 routines alternating:
1. Weighted Crunches 5/5 Tempo 1 set then Plank then Weighted Crunches 5/5 Tempo and then another Plank
2. 50 Unweighted Crunches, Plank, then weighted crunches fast tempo, then weighted oblique twists, then unweighted crunches until extreme fatigure
By December I want the best strength gains I can get. From there the goal is to cut and address my weak points.
No failure on compound exercises, constant failure when hitting slow muscles. This will adjust if I feel any isolation is interfering with strength gains.
Wish me the best.