QUOTE(unclemike @ Jun 1 2015, 12:09 PM)
Gonna to start tracking my progress here. Before that, A little info about myself:
Bodyweight: 95kg
Body Fat: 30% (a rough estimate based on the body chart shown online)
Current macros: Protein: 30% , Carb 50% , Fat 20%
Current Caloric intake: 2200-2500kcal
My Main Lifts (90% of my One Rep Max). Training 4 times a week.
Squat: 255lbs
Deadlift: 265lbs
Bench Press: 195lbs
Overhead Press: 115lbs
Method that I'm currently on to Gain Strength:
Wendler's 5/3/1 Program
Week 1
Set 1 65%x5
Set 2 75%x5
Set 3 85%x5+
Week 2
Set 1 70%x3
Set 2 80%x3
Set 3 90%x3+
Week 3
Set 1 75%x5
Set 2 85%x3
Set 3 95%x1+
Week 4
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
Every 4 weeks, I will try to increase my main lifts by 5-10lbs. 5lbs for Bench and Overhead Press and 10lbs for Squat and Deadlift. If the weights start to get too heavy for me then I will take 90% of my current main lifts and progress slowly again.
For the remaining exercise, I will mainly focus on Hypertrophy rep ranges (8-12 reps) and about 3-5 additional exercises.
Wow. How long have you been active this workout thing? You really can bench press that amount? Im just curious if you called yourself a beginner Bodyweight: 95kg
Body Fat: 30% (a rough estimate based on the body chart shown online)
Current macros: Protein: 30% , Carb 50% , Fat 20%
Current Caloric intake: 2200-2500kcal
My Main Lifts (90% of my One Rep Max). Training 4 times a week.
Squat: 255lbs
Deadlift: 265lbs
Bench Press: 195lbs
Overhead Press: 115lbs
Method that I'm currently on to Gain Strength:
Wendler's 5/3/1 Program
Week 1
Set 1 65%x5
Set 2 75%x5
Set 3 85%x5+
Week 2
Set 1 70%x3
Set 2 80%x3
Set 3 90%x3+
Week 3
Set 1 75%x5
Set 2 85%x3
Set 3 95%x1+
Week 4
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
Every 4 weeks, I will try to increase my main lifts by 5-10lbs. 5lbs for Bench and Overhead Press and 10lbs for Squat and Deadlift. If the weights start to get too heavy for me then I will take 90% of my current main lifts and progress slowly again.
For the remaining exercise, I will mainly focus on Hypertrophy rep ranges (8-12 reps) and about 3-5 additional exercises.
Jul 1 2015, 04:10 PM

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