Hey guys,
My name is Jancarlo Perez, I'm 19 years old, I am a sophomore at MIT, and I am also an aspiring powerlifter/Olympic weightlifter. For the time being, my emphasis will mostly be on powerlifting.
After two months of consistent training, this is where I stand on the bench, deadlift, and squat:
Bench- 315
Deadlift- 335
Squat- NA (haven't tried maxing out)
These are the goals that I wish to achieve by the end of next semester:
Bench- 405
Deadlift- 450
Squat- >405
These are the goals that I wish to achieve by the end 0f this semester:
Bench- 335
Deadlift- 380
Squat->315.
Hopefully I can meet these goals- either way, I am going to give my best.
My current plan:
I recently started this 5-day a week program-
Monday- Rest
Tuesday- Squat, Deadlift, and Ab work.
Wednesday-Rest
Thursday- Bench, and other chest and back exercises such as weighted dips/pullups, rows, etc.
Friday- Light workout, usually just isolate arms and work on weak areas (currently my shoulder muscles).
Saturday-Squat, Deadlift, and Ab work.
Sunday- Bench, and other chest/back exercises.
Any advice/critique would be appreciated! Thanks in advance.
Jancarlo "JC" Perez
Wednesday, November 11, 2009
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I used to lift at MIT last year, but had to move, and now traveling to train there is not an attractive option. Anyway, since I don't know you, haven't seen you lifting, and there isn't enough info above, here are some generic suggestions:
ReplyDelete-- Your DL and SQ should be much heavier than your BP, unless you are disabled / injured / whatever. [At the risk of not being nice:] Don't be a bench fag!
-- Why do you set specific numbers as goals? Be more precise, like: improving lockout strength, improving bottom part of deadlift, ... then train hard and smart.
-- Work on improving technique. Always. Every workout. Hear what Nate, Rene, Frank, ... have to say and act accordingly.
-- Read.
-- Don't wear under-armor.
-- What kind of training routine is this? So you're just going to do arbitrary exercises for arbitrary number of sets and reps?
I'm the one that suggested JC starting posting here. He wanted to start training as a powerlifter, and I knew that the people who read/posted here know more than I do. Plus, he's pretty dedicated, so I'm sure he'll be really strong. That said...
ReplyDelete1. Danny's comments are sound. You'll hear a lot of us offering similar suggestions.
2. I don't think there's anything inherently wrong with setting numbers as goals, but you may have to tweak them slightly so that they make sense. For example, in the short term (i.e. January), I think achievable goals for you would be 350/315/400 SQ/BE/DL. Longer term, like a year, probably 400+/350/500+. Improving bench by 90lbs, especially from 315 to 405, is not quite realistic, and yes, your squat and deadlift should be much higher than your bench.
3. JC's set/rep scheme is not quite random. I just think he doesn't quite know how to plan out a routine yet. I've been having him to 5x5 squats, increasing by 5-10lbs each time, and 1x5 deadlifts, also increasing by 5-10lbs each time. I haven't seem him bench before.
Definitely read a lot. Rippetoe's Starting Strength and Practical Programming and good books for beginners. There are links to them on the side.
I should have said by 90lbs in a couple months. Also, read articles online. Elite FTS is a good place to start (also linked to the right).
ReplyDeleteI agree with comments above. Start training with a simple program, like the Texas method or something, and see where your training takes you. You have a great bench, but your squat and deadlift are obviously neglected. When are you in the Z center? I'd love to talk with you and see your lifts.
ReplyDelete