Just Train
 

So a little bit about myself for those who are interested.

25 years old
190 lbs

Been training consistently and seriously for a little over 2 years now.

Best Lifts:

485/335/585 at 198 lbs.

I was going to post up my video from my last meet, and I will do that when i have the ability to after I get some more posts in.

Currently I am running a modified GST routine trying to get my strength back to my old levels (coming back from a back injury). Just finished up my first cycle though, so I am on my deload right now.

Last weeks training sessions, last ones before the deload. Happy with my numbers too ...

7.31

Jump Rope and active stretching

DB Incline Press
warmups
105's x 8,1,1

Dips
BW+25 x 20,20

Flat DB Press
55's x 15,15,15

Other accessory work and abs

8.2

Jump rope and active stretching

Squat
warmups
315 x 7,1,1

Front Squat
145 x 15,15

Stationary Lunge
90 x 15,15

Ab Work


8.3

Jump Rope and active stretching

Netral Grip Pullup
warmups
BW+70 x 3,1,1

Bent Row
145 x 15,15,15

Rack Pullup
BW x 15,13

Other accessory work

8.6

5 min treadmill and active stretching

Deadlift
warmups
455 x 5,1,1

Shrugs
255 x 20,20,20

Romanian Deadlift
175 x 15,15

Other accessory work

hey dude, how tall are you?

Solid numbers Shorts. Enjoy the deload.

Good looking training, enjoy the deload and come back strong!

Thanks guys!

Flow, I am between 5'8 and 5'9

Trying to decide my main compound lifts for my next cycle.

I have progressing well with the deadlift for a while, but having just completed a ful session with it I am not sure if I wanna hit it agian in the same rep range? Thinking of possibly switching the main compount to either deficits or rack pulls. If I go with rack pulls I will switch my romanian deadlift to straight deadlift so I am still getting some work in. If I go with deficits all will stay the same.

With my press day, I am not sure what to switch out my incline DB press with. I was going to go with decline, but that isn't going to help my carry over to regular bench or strength much, so I was thinking of going to incline barbell, but since I just used incline I was thinking something else. Flat barbell press is an option but I am using flat db press 2 other times during a week. Blahhh, the trouble, thinking of possibly going to an overhead press as a my main lift or maybe a floor press. We will see.

Input is always welcome :)

solid numbers! good luck with setting up the new program.

FYI a lot of guys have had success working in some sort of decline lift into their program. Might be a solid replacement for your incline. Just food for thought.

Thanks J Byrd! I will have to take that into consideration now, I appreciate the input as the decline bench has been something that I have never really got into.

Since I can post links now I figured I would throw up my last competition video. Gives eveyone a chance to see who I am.

Bench: 275, 320, 335
DL: 525, 585, 600

Yes, I barely missed 600, probably should have held on. But, next time I will destroy that :)