Barbell Training In The 20's
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