Project 77-Building a weapon.

[SeventySeven]

Alright guys tossing ideas around, so far we have established 3 days a week, compounds, linear progression. DB benching is my favorite exercise after the deadlift and squat so lets squeeze it in.

[austin.j.taylor]

The 7 must do strength exercises according to me:
Squat
Deadlift or variation
Bench or variation
Press or variation
Row
Chins/Pullups
Weighted Abs

I like something like this:
Monday: Squat, bench, row, weighted abs, chins
Wedensday: light sqaut, Press, Deadlift
Friday: Heavy Squat, Heavy Bench, row, curls, chins/pulls

[Carl1174]

Originally Posted by SeventySeven

Alright guys tossing ideas around, so far we have established 3 days a week, compounds, linear progression. DB benching is my favorite exercise after the deadlift and squat so lets squeeze it in.

Thats it in a nutshell, you need to really concentrate on adding weight to the bar every session on the big compound lifts, perhaps have a couple of Oly lifts (high pulls, powercleans) in there and work out less.

If you want to build some size you need your rest, and IMHO, 5 days per week is NOT optimal. 3 days a week gives you plenty of time to eat and sleep and have maybe a day or two of conditioning, so perhaps a complex or some hill sprints, tyre flipping that kind of thing, but DONT over do it on this 20 mins once or twice a week is MORE THAN ENOUGH.

Carl.

[MC]

I'm just hopping it to say as someone who's read your thread and watched a few of your vids:

You are stronger than your present numbers and can lift more than you think.


Get ready to get huge!

[BendtheBar]

2 things we need:

1) A good program.
2) Food.

I'll toss my opinion in the ring:

3 days per week. Each day you focus on:

--A pulling lift
--A squat lift
--A pressing lift

You do 2 accessory exercises that are either compound, bodyweight or Olympic style exercises.

Squats
Front Squats
Overhead Squats

Deadlift
DB/BB Rows
High Pulls
Power Cleans

Overhead Press
Clean and Press
Bench Press
Incline Bench Press

Accessory style lifts...

Pullups
Chinups
Dips
Weighted Situps
Side Bends


That sort of thing.

Progression is more aggressive. Checking your log in 10 weeks your OHP has only increased 10 pounds. This isn't aggressive enough.

Food.

[glwanabe]

Seems like you were on a solid fullbody program and dumped it when something flashy walked by in front of you.

[Carl1174]

Originally Posted by *MC*

I'm just hopping it to say as someone who's read your thread and watched a few of your vids:

You are stronger than your present numbers and can lift more than you think.


Get ready to get huge!

This is a great point you need to really push the progression. DB flys, curls, cables and all that stuff is great once you have the base, you need progression on the big lifts and a ton of food. SIMPLE

Carl.

[SeventySeven]

Great ideas guys, i have never powercleaned before...or attempted oly lifts i was concentrating on bringing my Conventional squats and deads and pressing to as near perfect a form i could get. as for food i am eating 56g protien 60 g carbs 20g fats 5 times per day.

[SeventySeven]

Originally Posted by glwanabe

Seems like you were on a solid fullbody program and dumped it when something flashy walked by in front of you.

AS i new lifter i made a rookie mistake of wanting to try new things.

[Aurik]

Have you seen the Wendler 5/3/1 Fullbody variant? I'm planning on doing it after my meet this weekend. My interpretation is:

Monday
Squat 3x5@75%
DB Bench 3x10
Deadlift 5/3/1

Wednesday
Squat 3x5@50%
BB Bench 5/3/1
Kroc Rows or BB Rows

Friday
Squat 5/3/1
Military Press 5/3/1
Rack Chins (although thinking of doing Power Cleans here)

And that's it. KISS principle at its finest.