Hi all,

First off...I'm 28 yrs old, 6'4", 185 lbs

My barbell lifts are:
- sumo deadlift: I can do 185x5x5 sumo but it doesn't feel easy to me. I can also pull 205x3x3 but that's also hard.
- Romanian deadlift: 155x4x12
- back squat (below parallel): I can work up to 135x5x5 back squat, 5 rep max is around 150 (tested by doing 95x5, 100x5 all the way up to 150)
- front squat (below parallel): I can work up to 130x4
- flat bench: I can do 105x5x5, my one rep max tested in past was around 135)
- incline bench: I can also do 105x5x5
- ohp: I can lift 65x5. I can do 5x6x85 as a push press (eg using leg drive).
- barbell row: I can maybe do 5x5x85 but I think my form needs work (I do pull shoulder blades back and down...)

Other lifts:
- kneeling one arm dumbell shoulder press: 40x4x8 (40 is tough, some form breakdown)
- dumbell bench press: can do 40x5x10
- one arm kneeling dumbell row (bench for support): 50x5x10
- pull ups: maybe 1 body weight?
- chin ups: maybe 5
- dips: a few...
- push-ups: can rep out 20 before stopping
- bicep curls: 25x3x10
- single dumbell tricep behind head tricep press: 50x3x12

I've been lifting on and off since October 2013 (hasn't been consistent due to traveling, getting injured along the way and being a complete idiot with my diet also - not eating enough and staying the same weight or eating too much and cutting to fix it).

Been lifting consistently since I stopped traveling at end of July. It's been going good however I'm not really progressing like I would want it to. My weight is basically stuck at 185.

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Long story short...think of restarting my training and starting a classic program like stronglifts 5x5 with chin ups and dips as accessories. Oh and ab work ofc.

What do you think I should start with for weights?

Should I start from scratch with just the bar to get used to the movements and focus more on getting the form right for everything? The program does progress fast anyway (5 lbs per workout, 10 lbs for deadlift).

I've only been historically doing the big lifts once a week. Each bench one day, squat another day, deadlift another day.

Oh and I clearly need to eat more too...

I do so many sports right now it's ridiculous and probably not helping ...

- Saturday: hockey
- Sunday: water polo
- Monday: basketball
- Tuesday: volleyball
- Thursday: volleyball

Derp

Advice would be appreciated.

Thanks Bro's

This post was edited by PartyInMyPants on Nov 8 2015 09:07pm

Enjoy and let the mind numbing reality sink in that every single day you go to the gym you will be grinding out 5x5 squats.

Five times five squats every day ur at the gym

Many fun. Much tyrannosaurus physique

Edit: dont forget now u wont be able to play hockey or bball cos of squats

Inb4 you hate leg day

Inb4 you skip leg day

Inb4 you skip everyday

Inb4 you quit

Inb4 you ask for a superior beginner routine (pm lightman). He lurks every single day but doesnt post (srs)

This post was edited by HotHamAndCarl on Nov 8 2015 09:24pm

What's this t-Rex physique lol. Got pix?

I'm confident I wouldn't skip gym cause of sore legs - when I put my mind to something I go 100%. Also I imagine the soreness would only be temporary (eg body getting used to squatting more often).

Also, a friend squats heavy as fuark (500 lbs) and he still plays hockey like twice a week lol.

If there's a superior routine though...id totally be glad to hear about it.

This post was edited by PartyInMyPants on Nov 8 2015 11:04pm

I'm going to guess this:



Basically tom platz legs, with your upper body ^^not tom platz

This post was edited by rlebar on Nov 9 2015 03:44pm

Well I was thinking of basically doing the blaha 5x5 variation now to avoid that:

day 1:

Squat 5x5
Bench 5x5
Barbell row 5x5
Barbell shrugs 3x8
Dips 3x8
Chin ups 3x8
Hyperextensions 2x10
Cable crunches 3x10

Other accessories:
- max hold bar bangs
- other ab work

Day 2:

Squat 5x5
OHP 5x5
Deadlift 1x5
Barbell row 5x5 (10% lighter than Day 1)
Close grip bench 3x8
Chin ups 3x8
Cable crunches 3x10

Other accessories:
- max hold bar bangs
- other ab work

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Idk...

This post was edited by PartyInMyPants on Nov 9 2015 04:44pm

consistency is key, pick exercises that are useful and that you enjoy doing, do them correctly and progress should follow