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  1. #1
    Registered User rhythmandracks's Avatar
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    Help get my lifts up!!! (Squat, Bench, Rows)

    Hey guys after finishing a pretty long cut, I've decided to spend some time gaining some mass and strength. I currently have a set of strength goals that I would like to meet by the End if the year and I wanted to see what advice you guys have for reaching these goals.

    Sets - weight - reps

    Current:
    Squat - 3 x 190 x 3
    Bench - 3 x 160 x 3
    Row - 5 x 100 x 8

    Goals:
    Squat - 3 x 225 x 5
    Bench - 3 x 180 x 5
    Row - 5 x 135 x 8

    I currently weigh in the 145-150 range and I am taking in about 2000 cals a day (increase slowly as I continue bulking)
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  2. #2
    Registered User Engineer_Guy's Avatar
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    Start training each of those lifts 2 times a week for 3-5 sets of 5 and try to up the weight each time.
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  3. #3
    Registered User rhythmandracks's Avatar
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    Originally Posted by Engineer_Guy View Post
    Start training each of those lifts 2 times a week for 3-5 sets of 5 and try to up the weight each time.
    Sweet! That's basically what I've been doing. Here's my routine

    Day 1 - Bench/Push
    Bench 3 x 5 (equal weight)
    Incline DB Press - 3 x 10 (ramp)
    CGBP - 3 x 8 (equal)
    Standing Press - 3 x 5 (equal)

    Day 2 - Legs
    Squats - 3 x 5 (equal)
    Seated Calf Raises - 3 x 10 (equal)
    Leg Press - 3 x 12 (equal)
    Standing Calf Raises - 3 x 10 (equal)
    Lying Leg Curls - 3 x 12 (ramp)

    Day 3 - Bench/Pull
    Bench - 3 x 5 (equal)
    Underhand BB Row - 3 x 10 (equal)
    Chin-ups - 3 x Max
    Lat Pulldowns - 3 x 10 (equal)
    Bicep Work - 3 x 10 (depends)

    Mon - Day 1
    Tues - Day 2
    Wed - Day 3
    Thurs - Day 2
    Friday - Day 1
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  4. #4
    Registered User JuiceMane01's Avatar
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    Get on SS or some type of 5x5 and eat at a surplus and you can do it comfortably
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    Registered User Rasputin4's Avatar
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    2000 cals a day probably isn't enough, even at your height and weight.
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  6. #6
    Registered User FrozenKatana's Avatar
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    2000 calories definitely isn't enough for bulking. That is the daily recommended value for women. You are not compensating for the calories burned through resistance exercise. Eat more to lift more.
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  7. #7
    Registered User rhythmandracks's Avatar
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    Fair enough. My plan was to eat more as I begin to stall in strength levels. That way, I make sure that I have a need for the extra cals that Im taking in and it won't just go to my waist line
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