Originally Posted by
highergr0und
Bought garage gym warrior recently. Looking for the very structured approach as I look to lose fat and gain/preserve strength. My goal in 2020 is to achieve 20% BF and be able to hit 225 bench, 315 squat and 405 DL. Hopefully achievable but even if not getting close would be great.
Started last year in March at 286 w/ about 43% bf, couldn't do a pushup, couldnt properly squat 135, bench was nothing, etc. I am 41 and 6'1". Worked with a guy that started building up endurance, then we switched to barbell work. I was kind of consistent save for a two month stretch and a few weeks missed due to neck issues but I've been back at it a few months now. Never got my diet really under control but gained strength to 175 bench / 285 squat / 365 deadlift. I'm at 278, about 39 bf so gained some muscle lost some fat but still quite fat. My endurance and capacity for cardio is way improved. I am getting diet dialed in, getting great at recording food last few weeks and been hitting 230-250 in protein and limiting carbs a bit but still eating good ones. Cheat time is day before heavy day, so Friday for me as I lift Sat/Tue/Thurs
Anyways I'm doing the exact prescribed HLM routine in GGW. No need to cover that since it's a paid deal.
Assistance work I'm curious about and would love to get thoughts.
Heavy day
-Wall stability ball squats for mobility work
-hollow hold, dbl kb swing, ab dolly 30 seconds on 30 off, 4 sets
-air bike 30/90 4 sets
Light day, basically 27 minutes of hell
3 minute timer, rest is whatever is left of the 3 minutes, 3 sets of each
-.13 miles on skill mill, 12 hand release pushups
-.13 miles skill mill, 12 leg lifts
-.13 miles skill mill, 12 ring rows
Moderate Day
4x10 of each
- lat pulldown
- rear delt machine
- prone hamstring curl
- single leg press
On cardio days (2 per week) do 4 sets of 30 second planks.
So decent amount of core and endurance work / calorelie burning work. One fear I have is overworking as the weight gets very heavy but then I suppose I'd just cut back to ensure I make the big lifts.