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Hi folks, first post here, been lurking for a couple of weeks and thought I'd post my routine.
Stats:
23 years old
6'2''
170 pounds (I know I'm a twig)
Body fat maybe 10-13% I don't know.
So I originally tried Rippetoe's starting strength routine, I did it for maybe a month before I just wasn't feeling like I was getting a lot out of it. I had been lifting very casually for about a year, mainly just experimenting with various exercises and getting forms down whenever I had time to visit a gym.
I decided to upgrade to a form of 5x5 routine, but I knew I was nowhere near strong enough for a full-out madcow 5x5 routine, so here's what I have been doing:
*Note - I live in South Korea at the moment and all the weights are in Kilograms, so that's what I'm using here.
2 day routine
Day A
Squat - 5x5 - 30, 40, 50, 55, 57.5 (weight including the bar, obviously)
Bench - 5x5 - 25, 30, 35, 40, 45
Dips - 3x12
Weighted Declined Situps - 3x10 with a 15kg plate on the chest
Day B
Deadlift - 3x8 - 60
Military Press - 5x5 - 0-10-20-22.5-25 (I could do a lot more than this but I have an injury in my right shoulder that prevents me from using a lot of weight, it's dificult to explain)
Pullups - 5 sets to failure, usually I get around 15-18 total
Weighted Declined Situps - 3x10 with a 15kg plate on the chest
I also do some other supplementary exercises at the end of each workout but nothing too drastic, maybe some rope pulldowns or some DB flyes, usually a total of maybe 1 or 2 more exercises at 3 sets of 8 reps.
I'm having problems with bench - I haven't increased the weight in maybe 3 weeks. I seem to have plateaued, and it's really annoying. I'm increasing squat pretty reguarly (I'm still fairly new to the exercise and my legs have been neglected basically all my life, so that's why my weight is so low). Any ideas to help me increase my bench press?
I'm doing my best to eat a lot of bulking foods like meat, chicken, potatoes, eggs, and rice, but I am very busy during the week so sometimes I don't get to eat as many meals as I would like. Add on to that the Korean food preferences don't usually include a lot of meat, and it makes bulking very difficult.
Thanks in advance!
Stats:
23 years old
6'2''
170 pounds (I know I'm a twig)
Body fat maybe 10-13% I don't know.
So I originally tried Rippetoe's starting strength routine, I did it for maybe a month before I just wasn't feeling like I was getting a lot out of it. I had been lifting very casually for about a year, mainly just experimenting with various exercises and getting forms down whenever I had time to visit a gym.
I decided to upgrade to a form of 5x5 routine, but I knew I was nowhere near strong enough for a full-out madcow 5x5 routine, so here's what I have been doing:
*Note - I live in South Korea at the moment and all the weights are in Kilograms, so that's what I'm using here.
2 day routine
Day A
Squat - 5x5 - 30, 40, 50, 55, 57.5 (weight including the bar, obviously)
Bench - 5x5 - 25, 30, 35, 40, 45
Dips - 3x12
Weighted Declined Situps - 3x10 with a 15kg plate on the chest
Day B
Deadlift - 3x8 - 60
Military Press - 5x5 - 0-10-20-22.5-25 (I could do a lot more than this but I have an injury in my right shoulder that prevents me from using a lot of weight, it's dificult to explain)
Pullups - 5 sets to failure, usually I get around 15-18 total
Weighted Declined Situps - 3x10 with a 15kg plate on the chest
I also do some other supplementary exercises at the end of each workout but nothing too drastic, maybe some rope pulldowns or some DB flyes, usually a total of maybe 1 or 2 more exercises at 3 sets of 8 reps.
I'm having problems with bench - I haven't increased the weight in maybe 3 weeks. I seem to have plateaued, and it's really annoying. I'm increasing squat pretty reguarly (I'm still fairly new to the exercise and my legs have been neglected basically all my life, so that's why my weight is so low). Any ideas to help me increase my bench press?
I'm doing my best to eat a lot of bulking foods like meat, chicken, potatoes, eggs, and rice, but I am very busy during the week so sometimes I don't get to eat as many meals as I would like. Add on to that the Korean food preferences don't usually include a lot of meat, and it makes bulking very difficult.
Thanks in advance!
