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|12-29-2013, 05:40 AM||#1|
Join Date: Dec 2013
Location: United Kingdom
Training Exp: 3
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Chicken Breast
After a long setback, I'm getting back into training. Please critique my routine.
Before my setback, my numbers were (in kg)
Now, when I tested them the other day, my numbers were
So, I've lost a fair bit of strength.
I'm overweight, so before my injury I was on a 2000 calorie diet and I was losing weight slowly. I lost 6kg in the space of about 12 weeks. When I got injured, I couldn't lift and because I couldn't lift, I got depressed and gained all that weight back and some.
So at the minute, I'm 94kg. My plan is to eat around maintenance because I want to build my strength back up before I consider doing a cut. Is this a good plan or should I just go into a cut straight away.
The routine I want to run is a full body 3x a week program
Power Shrugs 3x8
Front Squat 5x5
Overhead Press 5x5
Deadlift 1x5 (w/ 2 ramped sets)
Inverted Row 5x5
Close Grip Bench 3x8
AxBxAxx / BxAxBxx
As you may see, I have no ab work. This is because I'm unsure what to put in. I've noticed I struggle to explode out of the hole when I squat, so what exercises could I include to assist with that.
Also, my grip is really weak, this is because I've always deadlifted with mixed grip and never realised that exclusively doing that creates muscle imbalances. Now my right trap is noticebly bigger than my left when I flex them, so I'm just deadlifting now with double overhand to try and increase grip strength and sort out any muscle imbalances I have.
Thank you for taking the time to read this post, this is my first post and I hope to have some good progress to show in the near future.
|12-29-2013, 11:34 AM||#2|
Join Date: Jan 2013
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Amino Acids
It doesn't look too bad, there will be more people chiming in here shortly!
|12-29-2013, 12:07 PM||#3|
Bearded Beast of Duloc
Ab work, put in 3 sets of planks or ab wheel rollouts on the A workout, and maybe 3 sets Leg Curls on the B workout or 3 sets of planks if you don't want to do hammies.
|12-29-2013, 12:49 PM||#4|
Team Koolaid Man
Join Date: Sep 2013
Location: Upstate SC
Training Exp: since 5/15/13
Training Type: Powerlifting
Fav Exercise: buffet plate carry
Fav Supp: Protein Powder
Congratulations on being able to get back to training. Follow what BTB said. He really knows his stuff. I can attest that the pause-squats he recommended to you have helped my squat out of the hole tremendously. Good luck!
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."
Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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