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I`m after some advice if you can help,i really want to get more into PL and have been reading up on the subject a lot.However,till recently i was training with a mate who is not into PL and.......
1:I am now training solo as my partner comes less and less and has lost interest.
2:I can realisticlly only train 3 times a week as i work 12 hour shifts(nights and days)weekends included!
3:I have no access to a power rack,only regular bench press benchs and a squat rack.
4:I`m nursing a rotary cuff shoulder injury but can still bench 100kg for 3 reps.
Currently,i`m training as follows...
Monday-Bench press(2 warm up sets,1x10,1x8,1x4-6)
Incline db press dito
Incline db flys dito
Tricep overhead rope extentions(heavy) 4 sets
Tricep rope pushdowns 4 sets(heavy)
Ez bar extentions 3 sets
Db curls
Bb curls
Incline db curls
Wednesday-Deadlifts or Good Mornings 4 sets
db rows 3 sets
narrow grip lat pull downs 3 sets
Military press 4 sets
Bb shrugs 4 sets
Upright rows 3 sets
Friday-Squats 5 sets
Leg curls 3 sets
Leg press(sometimes) 4 sets
Calf raises(seated and standing) 3 sets of each
Current best:Bench-100 kg 4 reps
Squat- 180kg 3 reps
DL-140kg 1 rep
Bodyweight-224 pounds
Height 5`9"
I mostly always go balls to to the wall as heavy as possible
Feel free to criticise!!!
1:I am now training solo as my partner comes less and less and has lost interest.
2:I can realisticlly only train 3 times a week as i work 12 hour shifts(nights and days)weekends included!
3:I have no access to a power rack,only regular bench press benchs and a squat rack.
4:I`m nursing a rotary cuff shoulder injury but can still bench 100kg for 3 reps.
Currently,i`m training as follows...
Monday-Bench press(2 warm up sets,1x10,1x8,1x4-6)
Incline db press dito
Incline db flys dito
Tricep overhead rope extentions(heavy) 4 sets
Tricep rope pushdowns 4 sets(heavy)
Ez bar extentions 3 sets
Db curls
Bb curls
Incline db curls
Wednesday-Deadlifts or Good Mornings 4 sets
db rows 3 sets
narrow grip lat pull downs 3 sets
Military press 4 sets
Bb shrugs 4 sets
Upright rows 3 sets
Friday-Squats 5 sets
Leg curls 3 sets
Leg press(sometimes) 4 sets
Calf raises(seated and standing) 3 sets of each
Current best:Bench-100 kg 4 reps
Squat- 180kg 3 reps
DL-140kg 1 rep
Bodyweight-224 pounds
Height 5`9"
I mostly always go balls to to the wall as heavy as possible
Feel free to criticise!!!
