Complete noob girl in my class asked me if I could show her how to lift. Thinking of starting her on a simple two day split:
Will likely do 3x8-12 for sets/reps. Thoughts?
I just direct everyone to "Stripped 5x5".
Worked great for my friend (written about it here before). As a complete beginner to weights, he managed to increase his lifts continuously while shredding fat. For instance, his DB bench went from approx 22 pounds x 5 for a top set to 55 x 5, while dropping from 13-10% bf. Took him 2 months or so.
The routine is set up 3 times a week A/B/A style. 5 ramped sets.
5 x 5 Deadlift / RDL
5 x 5 BB Bent over row / DB row
5 x 5 BB or DB military press
5 x 5 Squat
5x 5 BB or DB Bench press
2 x Max Chin ups
I threw in 3x8-10 heavy abs at the end of both days, starting with a machine and eventually switching to planks / decline situps / ab pulldowns, etc.
Original goal was to hit 215 which was a number I pulled out of my ass. I went from 166-200 from June-Sept roughly and I've stabilized at 200 for a couple months now... pretty aimless dieting, just eating whatever. I'm a bit too fat to continue bulking; not that I care too much about carrying a belly around for the winter months but seriously none of my pants fit and I don't want to jam on an extra 15lbs for no particular reason other than having pulled number that out of my ass half a year ago.
I am going to compete in early spring. Its my first meet so weight classes don't matter, but being in 181 would be a big bonus. Not because I am super hung-up on having decent numbers for my weight as I'm certainly stupidly weak for any weight class in a powerlifting context, but because I don't want to be an out-of-shape lardass in general. I have roughly 16-20 weeks (no meets scheduled yet) to prepare. WWYD?
My current idea is to stick at or above maintenance on heavy days and below maintenance on light/swimming days and gradually tune it down to 180. 20 lbs in 20 weeks doesn't seem to aggressive, especially given the water weight that I'm carrying around. More aggressive cutting options don't seem viable as a) I don't want to stress too much over cutting down over the winter/holidays for my first meet of all things, b) maintaining/gaining strength is my ultimate goal and c) that would mess bigtime with 6x/w squartz.
What say you, RHET?
Originally Posted by mrchariybrown
Chris's 505x20 squats, raw with light wraps.. o____o
Besides how stupidly strong Chris is, I'm most impressed at how this guy has sustained some pretty nasty injuries and still comes back to kill it. You know, tearing an adductor in the squat and then going on to finish the meet one-legged.... and now he is squatting 505x20.
Its ridiculous how he punishes himself when he trains/competes. Remember that 405 deadlift for reps video? Those shins
The fifth ave. repair drop crotch pants legacy continues. I am now in possession of the poopy diaper ass pants
Originally Posted by jarude
Diet thoughts brahs:
This is just my personal opinion and experience from my first meet but I would use that 16-20 weeks to focus on training and not diet. If you want to lean out a bit more I'd stay at 200 and just start cycling carbs, eating only your carbs before, during, and after your workout then eating only carbs from vegetables on your off days. Peaking for a meet can be pretty damn stressful on your body and I wouldn't want to do that at a caloric deficit.