Scholar
Level 1 Valued Member
I am a complete beginner to lifting and strength training. I can do the following for 5 reps @ 63 kg bodyweight(bw):
Deadlift--40 kg
Bench press-- 20 kg
Squat-- 30 kg
My long term and primary goal is to get strong. My short term goal is to have the following numbers:
Deadlift--2*bw
Bench press--1.5*bw
Back Squat--1.75*bw
I have access to my university gym for less than a year before I graduate.I came to know that learning body tension skills can improve weight lifting ability through some of the blog posts at Strongfirst. I am planning to combine the programs in naked warrior and PTTP :
Deadlift -- 5-3-2,5 days
OAPU-- GTG, 5 days
Once I can do 2 sets of 10 OAPU I will use the following :
Deadlift -- 5*5,only exercise on Monday
Bench press -- 5-3-2, Tuesday to saturday
Pull-ups -- fighter pull-ups program
Pistols -- GTG
Once I can do 2 sets of 10 pistols I may use 80/20 Powerlifting program or Simple Strength program of zerchers, bench press, and weighted pull-ups.
I am beginner and your suggestions will be very useful to me. I also want to know whether pistols will provide a good starting weight on the back squats. Thanks.
Deadlift--40 kg
Bench press-- 20 kg
Squat-- 30 kg
My long term and primary goal is to get strong. My short term goal is to have the following numbers:
Deadlift--2*bw
Bench press--1.5*bw
Back Squat--1.75*bw
I have access to my university gym for less than a year before I graduate.I came to know that learning body tension skills can improve weight lifting ability through some of the blog posts at Strongfirst. I am planning to combine the programs in naked warrior and PTTP :
Deadlift -- 5-3-2,5 days
OAPU-- GTG, 5 days
Once I can do 2 sets of 10 OAPU I will use the following :
Deadlift -- 5*5,only exercise on Monday
Bench press -- 5-3-2, Tuesday to saturday
Pull-ups -- fighter pull-ups program
Pistols -- GTG
Once I can do 2 sets of 10 pistols I may use 80/20 Powerlifting program or Simple Strength program of zerchers, bench press, and weighted pull-ups.
I am beginner and your suggestions will be very useful to me. I also want to know whether pistols will provide a good starting weight on the back squats. Thanks.
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