Mosca
Level 1 Valued Member
STATS:
MALE - 27 - 82KG - 23%BF - 170CM
Currently doing the 3-5 method, and have been sticking to one weight for a while (Been on current weights for 3 weeks)
Mondays:
Overhead Press 45kgs 5 sets of 3 reps
Deadlifts 95kgs 5 sets of 3 reps
Wednesdays
Squats 95kgs 5 sets of 3
Bench Press 5 sets of 3
Friday is the same as Monday. I alternate each workout accordingly.
I've also realised that for my height and weight, I'm really quite weak. I've done variations of strength programs over the years, 5x5, Jim Wendler's BBB, the Delorme Program. I want to get stronger, and would like to at least LOOK like I train, because at the moment, it doesn't even look like I train.
Anyway, I'm just here for some advice on a few things.
What weight should I start with? 95kg for 3 reps on the deadlifts feels pretty comfy. Should I just start with that weight as my 100% or 5RM for the deadlift AND THEN 85kg (90%) for the second set?
For the bench, 65kg for 3 reps is not quite as comfy as the deadlift, but I've never failed a rep, and ive been on 65kg for three weeks. Could 65 be okay for my work weight?
I'm also looking to add the bear to my workouts eventually.
Finally, once I get into my groove, how often should I increase the weight? As mentioned, I'm willing to be as patient as I need to be. I don't want to be stalled forever anymore.
Thank you in advance.
MALE - 27 - 82KG - 23%BF - 170CM
Currently doing the 3-5 method, and have been sticking to one weight for a while (Been on current weights for 3 weeks)
Mondays:
Overhead Press 45kgs 5 sets of 3 reps
Deadlifts 95kgs 5 sets of 3 reps
Wednesdays
Squats 95kgs 5 sets of 3
Bench Press 5 sets of 3
Friday is the same as Monday. I alternate each workout accordingly.
I've also realised that for my height and weight, I'm really quite weak. I've done variations of strength programs over the years, 5x5, Jim Wendler's BBB, the Delorme Program. I want to get stronger, and would like to at least LOOK like I train, because at the moment, it doesn't even look like I train.
Anyway, I'm just here for some advice on a few things.
What weight should I start with? 95kg for 3 reps on the deadlifts feels pretty comfy. Should I just start with that weight as my 100% or 5RM for the deadlift AND THEN 85kg (90%) for the second set?
For the bench, 65kg for 3 reps is not quite as comfy as the deadlift, but I've never failed a rep, and ive been on 65kg for three weeks. Could 65 be okay for my work weight?
I'm also looking to add the bear to my workouts eventually.
Finally, once I get into my groove, how often should I increase the weight? As mentioned, I'm willing to be as patient as I need to be. I don't want to be stalled forever anymore.
Thank you in advance.