I haven't lifted consistently in a long time. Finally going to make a run to be the strongest I can while still in my 20's, currently 23. Plan is to run a simple beginner program 4x week. Greg Nuckol's beginner high variation program. I will be bulking during this time.
Stats
23yr
5'10
170lbs
Maxes
Squat 155x2
Bench 130x2
Deadlift 205x2
OHP 90x1
Starting point: clickable text
Here's my first week in review:
Day 1
Squat 6x3 120lbs
Close grip bench 5x4 80lbs
RDL 4x6 95lbs
Bent-over Barbell Row 65x17 70x17
Lat pulldown 2x10 35lbs
Bicep curls 2x15 cable 20lbs
Day 2
OHP 6x3 65lbs
Front Squat 5x4 70lbs
Dips Bodyweight, 2x8 1x3
Leg extensions 2x10 70lbs add 1x13
Leg curls 1x10 65lbs, 1x13 50lbs
Day 3
Deadlift 6x3 160lbs
Push press 5x4 65lbs
Paused squat 4x2 70lbs
Side delt raises 2x10 15lbs
Rear delt raises 2x10 15lbs
Pec fly machine 2x10 35lbs
Day 4
Bench press 6x3 100lbs
Sumo deadlift 5x4 95lbs
DB OHP 4x6 20lbs
Pull ups 1x6, 1x5
Calf raises 3x15 70lbs
Tricep extensions 2x10 25lbs
Plan is to try and progress the Big 3 by 10lbs a week for as long as possible. Bench I'll probably get to 130 then let it go up by 5lbs a week. In 3 months I want to squat 225lbs, bench 185lbs, Deadlift 315lbs.
Stats
23yr
5'10
170lbs
Maxes
Squat 155x2
Bench 130x2
Deadlift 205x2
OHP 90x1
Starting point: clickable text
Here's my first week in review:
Day 1
Squat 6x3 120lbs
Close grip bench 5x4 80lbs
RDL 4x6 95lbs
Bent-over Barbell Row 65x17 70x17
Lat pulldown 2x10 35lbs
Bicep curls 2x15 cable 20lbs
Day 2
OHP 6x3 65lbs
Front Squat 5x4 70lbs
Dips Bodyweight, 2x8 1x3
Leg extensions 2x10 70lbs add 1x13
Leg curls 1x10 65lbs, 1x13 50lbs
Day 3
Deadlift 6x3 160lbs
Push press 5x4 65lbs
Paused squat 4x2 70lbs
Side delt raises 2x10 15lbs
Rear delt raises 2x10 15lbs
Pec fly machine 2x10 35lbs
Day 4
Bench press 6x3 100lbs
Sumo deadlift 5x4 95lbs
DB OHP 4x6 20lbs
Pull ups 1x6, 1x5
Calf raises 3x15 70lbs
Tricep extensions 2x10 25lbs
Plan is to try and progress the Big 3 by 10lbs a week for as long as possible. Bench I'll probably get to 130 then let it go up by 5lbs a week. In 3 months I want to squat 225lbs, bench 185lbs, Deadlift 315lbs.