Barbell Training In The 20's

[Regin Smidur]

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

[Agilic]

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

[Regin Smidur]

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.

[carson]

Where did you go? I just looked at the two pictures from your post on April 19. You do look better in the more recent one except for the damned mask.