Good God, your warm up would kill me.
Howdy Ripp,
Name : Adrian
Age: 28
Height/Weight: 6'6 / 242lbs at 10-12% Bodyfat ( actually like a white version of Deontay Wilder)
Location: Paris, France
Diet
Meal 1 - 10 oz cod, 2 whole eggs, 2 cups oatmeal
Meal 2 - 8 oz cod, 12 oz sweet potato, 1 cup veggies
Meal 3 - 8 oz chicken, 2 cups white rice, 1 cup veggies
Meal 4 - 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
Meal 5 - 8 oz steak, 12 oz sweet potato, spinach salad
Meal 6 - 10 oz cod, 2 cups rice, salad
Supplements
5g Creatine
15g Glutamine
120oz of Water a day.
Im a very lazy guy if it comes to being creative. Read your book, read Wendler books - liked yours more. Its more simple.
I like simple, simple works. Never lifted before. Never! I was into Boxing(Olimpic National Team) and my coaches were kinda oldschool about lifting.
Started Running EXACTLY your Program.
Starting Weights
Press 45 lbs
Bench 90lbs
Squat 90lbs
Deadlift 135lbs
Jumps
Press +5lbs
Bench +5lbs
Squat +10lbs
Deadlift +10lbs
3 Weeks a day, never missed a single Workout.
Could be more but believe in steady and slow progress and i see no reason to rush something for form sacrifices. I decreased boxing to almost 0 to focus on strenght.
My Workout looks like this:
Dynamic Warm-up
Air Dyne 3min
Rowing Machine 3 min
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
High Knees x 10
Butt Kicks x 10
Side shuffle, 10 steps
Stationary leg swings (front & back) x 10 ea. leg
Stationary leg swings (side to side) x 10 ea. leg
Lunge walk x 10 steps
Backpedal x 10 steps
Squat jumps x 5
Mobility ( im very stiff)
Bent-knee Iron Cross x 5-10 each side
Roll-overs into V-sits x 10
Rocking Frog Stretch x 10
Fire Hydrant Circles x 10 fwd/10 bwd
Mountain Climbers x 10 each leg
Cossack Squats x 5-10 each side
Bodyweight squat with KB x 30 second hold at bottom.
Band Pull Aparts x 20
Explosive Training
15 Jumps ( e.g BoxJump)
15 Med Ball Throws
Lifting
Depnds on the Day. Currently Phase 2
Hard Conditioning
10min ( Prowler / Sprints / Farmers Walk / Hill Running / Stairs Running)
Current Weights
Press 115 very ez
Bench 205 ez
Squat 275 challenging
Deadlift 330 ez
Just switched to Phase II adding the Power Clean. Starting Weight i chose is 154lbs.
I have issue recovering from Squatting 3 Times a Week. I sleep 8h a night and do a 2h nap a day.
As mention i hate editing programs but i chose to use the Light Squat(80%) from Phase IV for Wednesday Squats( i just feel weak). I thought about decreasing the weight jump from 10 to 5 lbs and go on with 3 days a week increasing every workout but i didnt even come close to miss a single rep on any workout i ever did.
Is that fine?
Do you have elsewhre Any Tips for me ?
Good God, your warm up would kill me.
Here's a tip. Get ready for this. Sit down and let it soak in: Read the fucking book, do the program as written, and stop doing the "warm up" crap. To warm up for squat do this: Squat! You don't have an issue recovering from squats. You have an issue of recovering from your half hour circus act.
Thank you for amazing input.
I read the book. Doing exactly the program as written.
After reading this
"Beginning stats: 35 years old, 5'6, 236#, fluffy rank novice"
and Squat:
Work:
300 x 5 x 3
Warmup:
bar x 10
95 x 5
135 x 5
185 x 4
225 x 3
260 x 2
280 x 1
Able to push through and get all my reps
Bench:
Work
204 x 3 x 1
Warmup:
bar x 5
95 x 5
135 x 4
175 x 2
190 x 1
already disqualified you in any regard. Your neither strong nor fit. Just a fat keyboard warrior to me. I
Maybe you should read again what i wrote. Im olympic boxer who used to train a twice a day. Your called "circus act" doesnt burn me out at all but its to make get my body into a good temperature and light sweat. I dont even breath heavy after it. Maybe for you it would be hell.
Adrian,
You are doing too much work to recover from. Skip the dynamic warm up, mobility, explosive training, and hard conditioning for now. Not forever, just for now. Make sure that you are resting enough between sets. Focus on getting strong. Consider adding some whole milk to your diet if you are still stuck after making the previous changes. You are 6’ 6”. You probably need more calories. I weighed 240 and ate over 4,000 calories per day when I was at my strongest and I am 5’ 8” (just to give you some perspective). Best of luck to you with your training.
This person is a troll. My apologies for feeding the troll.