I have been lifting off and on for 10 years. Mostly off and regret neglecting legs and back. I have been making progress with the following workout and would like some feedback from other lifters. Do you think my goals are reachable? Are my current lifts below average? Should I deadlift every other week? I should probably do more assistance work but I do 6 - 8 sets and these compound lifts are taxing. Also I can not figure out why my squat is slightly higher than my deadlift. I have tried everything.
Tues and Sat:
Full Back Squats
Incline Dumbell Press
Standing Military Press
My goals by next summer are below:
Pullups - 12 reps
Full Squats - 315 x 6
Deadlifts - 315 x 6
Bench Press - 275 x 6
Military Press - 185 x 6
I am currently lifting:
Pullups - 4 reps
Full Squats - 275 x 6
Deadlifts - 260 x 6
Bench Press - 230 x 6
Military Press - 135 x 6
Thank you very much for any helpful feedback.
Should have explained better. Sorry. For Bench, Squat, Deadlift, and Standing Military Press I do 6-8 sets including warmups which are 2-3 sets. That leaves me with 4-5 sets all out in rep range of 4 - 8. For all other excercises I do 3 sets. Hope that helps.
If you are doing 4-5 sets with an all-out effort, it's no wonder you don't have the energy for anything else. Your goals are easily reachable, but eventually you won't be able to go all-out every time. You will have to come up with a better planned progression scheme.
Are you limited to only two days per week for training or is that just something that you prefer?
With regard to your general questions regarding leg size/strength and pullups the answers to both of those questions are quite simple. To increase leg size/strength I would recommend squatting - the frequency and intensity are up to you but I would squat at least once every 10 days, if not more. For pullups I would recommend doing them more often (Iron Gym can be hung in any doorway) for multiple sub-maximal sets per day (you can use a chair or resistance band to make the pullups a bit easier).
Your goals are achievable within a 8-10 month time frame though it will take a lot of hard work and discipline. Some of the goals may require some bodyweight gain as well depending on your current build.
The most important things will be a progressive program, good diet, and overall consistency.
Squats and leg presses for leg size, reps between 5 and 15 mostly but some high rep sets will also help.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
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