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  1. #1
    Registered User ADC53's Avatar
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    All natural strength journey

    I have been training since 2010, mainly for soccer but quit playing, now concentrating on pure strength, with a focus on OHP and deadlift. The aim is to possibly compete in natural deadlift competitions and maybe slim down eventually.

    I'm kinda limited since I'm training at home and only got 12.5kg dumbells, so focussing on OHP and light weight dumbell bench press.

    Stats:

    Age: 32
    Height: 191cm
    Weight: 106kg

    Routine

    Monday

    Deadlift 5/3/1
    Front squat 5x5

    Tuesday

    OHP 5/3/1
    Barbell row 5X5
    Dumbell bench press 5X5
    Pull ups 5X5

    Thursday

    Deadlift 8 x 3 at 50-60% 1rm
    Front Squat 5x5

    Friday

    OHP 5/3/1
    Barbell row 5 x5
    Dumbell bench 5 x 5
    Pull ups. 5x5
    Last edited by ADC53; 10-24-2020 at 12:44 PM.
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  2. #2
    Registered User PhDPepper1111's Avatar
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    Good luck!
    Sounds familiar - I mostly lifted for soccer and other sports for 30 years, training strength now.
    If you are really training for strength, you have to figure out how to get some heavy barbells - or join a gym. I found a great gym in my area that focuses on powerlifting and strongman for $25 a month for their basic membership. I was training at a YMCA that gave a good military discount, but of course their equipment wasn't ideal for training heavy either.
    Why NOT?

    5'6", 210

    PRs:
    10/10/2020 FS meet: 407/303/474
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  3. #3
    Registered User ADC53's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Good luck!
    Sounds familiar - I mostly lifted for soccer and other sports for 30 years, training strength now.
    If you are really training for strength, you have to figure out how to get some heavy barbells - or join a gym. I found a great gym in my area that focuses on powerlifting and strongman for $25 a month for their basic membership. I was training at a YMCA that gave a good military discount, but of course their equipment wasn't ideal for training heavy either.
    I got 407 pounds of weights but only got 12.5kg dumbells and will buy some more unless the lockdown ends and then I will join this strength gym that is like $30 for the month.
    Last edited by ADC53; 10-26-2020 at 10:21 AM.
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  4. #4
    Registered User ADC53's Avatar
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    I do not have microplates and the smallest increment I got is 11 pounds, so the 5/3/1 program is not exact.

    Deadlift:

    154 x 7, 220 x 5, 264, x 3, 330 x 1
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  5. #5
    Registered User ADC53's Avatar
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    OHP

    132 x 5

    Barbell row

    132 x 5 x 3

    Dumbell bench

    27 x 12 x 12 x 12

    Dumbell row

    27 x 12 x 12 x 12
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  6. #6
    Registered User ADC53's Avatar
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    Edit
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  7. #7
    Registered User ADC53's Avatar
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    Monday

    Deadlift

    70kg x 6, 120kg x 3, 150kg x 1, 170kg x 1, 180kg x 1

    Squat

    12.5kg x 12 x 12 x 12

    Tueday

    OHP

    40kg x 8, 50kg x 3, 55kg x 5 x 3

    Barbell row

    55kg x 5 x 5 x 5

    Dumbell Bench

    12.5kg x 12 x 12 x 12

    Dumbell row

    12.5kg x 12 x12 x 12

    Saturday

    OHP 40kg x 8, 50kg x 6 x 3

    Barbell row 50kg x 5 x5 x5
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  8. #8
    Registered User ADC53's Avatar
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    Increased my calories of late and eating 4 meals per day now, weigh about 108kg at about 20% bodyfat.

    Thursday

    SLDL

    70kg x 5, 100kg x 3, 120kg x 2 x 2

    Front squat

    50kg x 5 x 5 x 5

    Friday

    OHP

    20kg x 12, 40kg x 6, 50kg x 3, 60kg x 6

    Barbell row

    50kg x 8 x 8 x 8

    Dumbell bench

    12.5kg x 12 x 12 x 12

    Then did some isolation stuff with the 12.5kg dumbells.
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