Simon's Log
Hello all..... and welcome to my log....
Current Stats:
Height: 5'9 - 5'9.5
Age: 17
Weight: 170 - in morning, depleted
haven't done any 1rm tests yet:
Bench: 8 x 178lbs
Squat: 4sets x 9 x 207lbs
Deadlift:4sets x 6 x 289lbs
Goals:
Currently I want to gain strength while cutting, but after that its strength and size.
Some 1rm goals for the end of the year:
Bench: 250
Squat 350
Deadlift 425
I'm going to be following a program I got from Paranoid Android, which he got from Frank S. for the next 6 weeks, here it is:
DAY 1 (Monday)
Wide Stance Box Squats: 5-7 x 3
Natural GHR: 3 x 6-8
Split Squats: 3 x 6-8
Romanian Deadlifts: 2 x 20
DAY 2 (Wednesday)
Plyometric Push-ups (clapping push-ups):5-7 x 3
Floor Presses: 5 x 3
Dumbbell One Arm Bent-over Row:3 x 6-8
Military Press:3 x 6-8
DAY 3 (Friday)
Deficit Deadlifts:
-week 1-2: Do 5 sets of 3 reps with a constant weight
-week 3-4: Work up to 3rm doing many sets to get there
-week 5-6: Work up to 1rm if 3rm felt alright.
Bulgarian Split Squats: 3 x 6-8
Reverse Grip underhand rows slightly cheated: 3 x 6-8
Good Mornings: 2 x 12-15
DB Concentration Curls: 3 x 6-8
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