Something I haven't really
thought too much about since I started lifting in September last year is goals,
now I know it’s a bit late to be setting goals a quarter into the year but
better late than never I suppose.
There’s
probably a ton of people looking at this thinking well how do you expect to
achieve anything if you don't set any goals??!! Well I didn't or haven't, until
now, I think when I first started out I just wanted to get stronger, that is
still my main focus now [with an unbelievable amount of fussing over the most
minute things in the process] but now that I'm part way through my strength
training I'm thinking about what to do 'after' I grow up to be big and strong.
Next
week I'll be commencing week eight of my StrongLifts 5x5 programme my current
stats are:
Squat 100
kg
Bench
Press 60 kg
Overhead
Press 40 kg
Barbell
Row 72.5 kg
Deadlift 120
kg
Reverse
Pyramid Training is
what I want to be doing eventually, mainly because it's a lot less sets than
what I'm currently doing with a lot higher intensity, I don't want to be
spending hours in the gym doing a ton of routines. But I do want to make sure that
I have made suitable progress with the StrongLifts 5x5 protocol before to progress
strength wise and build muscle. But to do RPT this I need to have a solid
strength foundation before I can start with this style of training, so with a
bit of guidance from the awesome +Mike Matthews I've come up with this:
All in
the 4-6 reps range:
Squat @
BW * 1.75 = ~165 kg
Deadlift @
BW * 1.75 = ~165 kg
Bench
Press @ BW * 1.35 ~127.5
Overhead
Press @ BW * 1.0 94 kg
If I
keep progressing at the same rate I should be up to these numbers toward the
end of May 2014 It's only my pushes that are falling behind and this is also
assuming that I don't put on any weight!
Here’s
the posts relating to RPT from the man himself Martin Berkhan and also from
Andy Morgan of the awesome RippedBody.jp
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