Hey everyone I'm a noob here and I figured I would post up my plans for the next month of lifting.
I will keep this updated.
I saw the increase your bench by 30lb in 30 days so I figured I would give it a try.
16 years old
265 pounds(I'm a big guy)
215 lb bench
195 lb incline bench
215 lb power clean
305 lb squat
I want to get my bench up at least 30-40lb, I think I can bring squat up about 50 pounds.
I lift at school in a weightlifting class first thing in the morning, the class is 90 minutes.
We start by stretching and doing 10 minutes of cardio then we go straight into lifting.
I wake up @ 7:30, class starts @ 9:15.
I need some suggestions and help to get the most out of this month of lifting.
My diet (mostly)
Pre workout(8:00) - Oatmeal, banana's, raisins, nuts, water
Post workout(11:00) - whey protein shake(80g protein), raisins, peanut butter&banana sandwich. water
Snack(4:00) - usually whatever i can snack on, turkey sandwich, baked chips, gatorade, etc.
Dinner(7:00) - whatever my parents cook (not always the healthiest stuff either)
Anything I'm missing?
with ur mass im guessing that s**t should be very easy for you bro gl dont hurt yourself though i think you can do it if you just started lifting but thats a high goal, and with goals set so high you might want to be careful for shoulder injury. use bench shirt if you got one.
Last edited by EmericaBadBoy; 01-25-2009 at 09:08 PM.
I sure hope it will be as easy as it sounds, I'm a pushover when it comes to junk food and stuff.
I really need to find out my body fat % and trim that up for sure.
Allot of my fat weight is in my belly.
I will have plenty of motivation though, the best feeling in the world is getting that weight up!
Is this a decent program to do? Or does it ignore legs too much and other body parts, back etc? thoughts?
and is there anyway to make this a 4x a week workout?
I have a problem.
Here is our schedule,
I can't change this, this is the schedule our coach uses and we have to go by it.
Mon - Legs day (squats, power clean, front squats)
Tue - Upper body day (bench, incline bench, tricep extensions, curls, military press)
Wed - Explosion day (hang clean, jerk, etc.
Thu - Upper body day again (bench, incline bench, tricep extensions, curls, military press
Fri - Legs day again (squats, power clean, front squats)
Seeing as how I only have 2 days for upper body how should I do my lifting on bench to get maximum results?
Well scratch the program.
Should I focus on heavy weight low reps, or low weight high reps, or in between?
I really wanna put up 30-40 more pounds on max day.
Yea he has a set rep.
Like for example he got all of our maxes, then tells us to do a certain % of our max for a certain amount of sets and reps.
This is how his schedule goes
1st week - High reps, low weight
2nd week - Less reps, more weight
3rd week - Less reps, more weight
4th week - Down to 3-4 reps per set, most weight
Then max out all over again and start over.
I have been his class before and I decided to take it again so I know how it goes.
I just want to know if I should go with his schedule or do my own max % and sets and reps.
If he has some sort of weekly wave loading routine, I say give it a try. It's usually set up that way for a reason.
Then again, it could be crap, but like I said, I'd give it the benefit of the doubt.