Barbell Training In The 20's Barbell Training In The 20's

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Thread: Barbell Training In The 20's

  1. #1
    Join Date
    Jun 2010
    Posts
    1,350

    Default Barbell Training In The 20's

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    Woah, it's been awhile. I used to post here about 10 years ago when I was in my late teens - early twenties. I worked up to 405x5 squat, 495 deadlift, 260 bench and then kind of coasted on and off since then, starting to touch old PR's and falling out of the routine. Things have settled down for me and I'm coming back to training seriously.

    Got real out of shape through covid lockdowns and since things opened back up in October I've been training consistently with the exception of a two month period where gyms closed again. The first picture here was taken in August of 2021 at 6'2 260, the second a few days ago at 205. Diet has been recomposition oriented, feast/famine type thing.

    Imgur: The magic of the Internet

    Right now I want to get my squat back up into the 400's, deadlift into the 500's for working sets, and bench 300. I'm trying to do cardio (elliptical) at the end of each session for at least 15 minutes @ 150 BPM. My routine is N-Suns 5/3/1.

    Friday April 15

    DB Bench Press
    65x4x12 (sets/reps)
    65x20

    Seated Cable Row
    165x5x10

    Bodyweight Dips
    5x12

    T-Bar Rows
    120x3x20

    Cable Crossover
    20x3x12

    Barbell Row
    95x3x12

    Saturday April 16th

    Deadlift
    405x5

    Hip Extension Machine
    90x5x12

    Major focus right now on bringing up my glute strength.

    Monday April 18th

    Barbell Press - Strict
    120x5x10

    Barbell Shrugs
    175x5x10

    Quick concentric, pause at the top, slow eccentric.

    Incline Barbell Bench Press
    165x3,5,7,4,6,8

    DB Shrugs
    75x5x18

    Seated DB Press
    45x15
    50x10
    55x10
    55x9
    50x10

    Tuesday April 19th

    Hang Power Clean
    135x5x3
    145x3
    155x3
    165x3

    Squat
    185x12

    I did 295x3x5 2 weeks ago, not sure what happened but this was tough.

    Back Extension
    35x3x12

    Wednesday April 20th

    Bench Press
    180x5
    200x3
    215x6
    205x3
    195x5
    185x3
    175x5

    Close Grip Barbell Bench Press
    175x3,5,7,4,6,8

    Lat Pulldown
    140x3x20

    DB Tricep Extension
    45x5x12

    Machine Lat Pulldown
    170x5x12

    DB Curl
    25x5x20
    Last edited by Regin Smidur; 04-19-2022 at 04:40 AM.

  2. #2
    Join Date
    Jun 2015
    Location
    Ocean City, MD
    Posts
    1,975

    Default

    Pretty cool full circle story. Welcome back! Is 120x5x10 strict press a typo!?!?!

  3. #3
    Join Date
    Jun 2010
    Posts
    1,350

    Default

    Thanks Agilic. No typo lol. Strict might not be the best description, but it's without much layback.

    Sunday April 24th

    DB Bench Press
    70x4x12
    70x20

    The DB's in my gym only go up to 75. I'll do 75x20 next week and then I guess just rep it out into infinity.

    Seated Cable Row
    170x5x10

    Weighted Dips
    15x5x5

    T-Bar Row
    125x3x20

    Cable Crossover
    27.5x12

    These hurt a lot, too much. Same with flies.

    April 26th

    Overhead Press
    125x10
    130x10
    135x10
    135x8
    135x7

    The program called for 125x5x10 but it felt easy and I needed the moral boost from pressing the 45's. I'm going to keep adding 5 pounds per week and just do 5 sets of max reps.

    Barbell Shrug
    185x5x10

    Incline Barbell Bench Press
    175x3,5,7,4,6,8

    Easy, going to go to 185 next workout.

    DB Shrug
    75x5x20

    Seated DB Press
    50x10
    55x10
    60x10
    60x8
    55x10

    Here I got greedy. I had the seat inclined back one peg short of 90 degrees (as opposed to straight vertical) which felt better on my shoulder/elbows so I will stick with that. 55x5x10 next time.

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