My new training program

[Bipolar_Mcbear]

So here the programm I designed, I wanted it to be short and effective since I won't eat much (near 2000 cals by day) and I working in construction as a carpenter and my body get already taxed to a certain degree there. Here it is:

Monday: Power clean 5x5
Pendlay Row 5x5
Military Press 3x10
Lateral Raise 3x10

Wednesday: Incline Bench Press 5x5
Deadlift 5x5

Friday: Push Press 5x5
Lateral Raise 5x8
Power Clean 5x10
Pendlay Row 5x10

As everyone can see I won't squat, I like to keep my legs endurances for my work and to be honest I don't like squatting, I prefer hitting them by deadlifting. I will work the back heavy on monday and delts heavy on friday. Keep in mind I natty and don't wanna grow, who would anyway at 2000 calories by day ? Just want to get stronger on the lifts over the weeks/months. Look ok or total garbage?

[bigleemurali]

Do not come up with excuse for not squatting.
Squatting is the king in two departments - growth and strength.. So fix em up.....

[silver_shadow]

>> Look ok or total garbage

* leaning towards the latter.

[Jrod5150]

If your not gonna do squats why not atleast do leg press? Deads only hit the hams. Also, no arms? Givin your only hittin it 3 days a week and it's staggered rotation, you have plenty of recovery time. There is a lot of gaps to fill in your program.

Just my .2 cents.

[Bipolar_Mcbear]

Thx for the imputs, I know I was going to get reactions for not squatting and I understand your perceptions on that point. I just don't like having my legs dead when the following day I have to rely on them for working and feeling them weaks while handling various tools and material making repercussions on my productivity, we all got some predominant aspects in our life and my work come before training.

I will add them friday so if I have to work the next day It won't be a big deal since the week ends if we working we mostly just work until 12 pm. For the other parts, what would you substitute? I like to work my arms using compound movement, the less I'm in the gym, the better. I know, bad attitude but I never liked to corrupt myself by becoming a product of my environnement if that make sense, work included.

[Jrod5150]

Well if you hit your legs regularly, eventually you will build them up and you will get used to it. You won't get sore to the point were you can't walk or sit.

I too like compound movements. Most do. But I like my arms to have decent shape and size so I make it a point to hit em.

[Bipolar_Mcbear]

I get what your saying, it just that at 2000 cal I won't put a lot of muscles anyway if any, I will probably loss some fat while I view that as a good thing in my book.

Here is a old strength work out by Draper that I altered to my need, seem better than my last program?

Monday: Deadlift 5x5
Curls 5x5
Pushdown 5x5

Wednesday: Incline Bench 5x5
Push Press 5x5
Lateral Raise 5x8

Friday: Squat 5x5
Pendlay Row 5x5
Power Clean 5x5

[Jrod5150]

That looks better. What are your stats? Age, height, weight, bf% etc. I also do work that is very physical. I can relate. Why are you taking in such low amount of cals? Any paticular reason?

[bigleemurali]

I get what your saying, it just that at 2000 cal I won't put a lot of muscles anyway if any, I will probably loss some fat while I view that as a good thing in my book.

Here is a old strength work out by Draper that I altered to my need, seem better than my last program?

Monday: Deadlift 5x5
Curls 5x5
Pushdown 5x5

Wednesday: Incline Bench 5x5
Push Press 5x5
Lateral Raise 5x8

Friday: Squat 5x5
Pendlay Row 5x5
Power Clean 5x5

This looks much better that your first program...

all the best

[Bipolar_Mcbear]

Seem like green light, will start it tomorrow. To answer your requests I'm 26 years old, weight near 190 pounds and measure 6,1. Bodyfat may be near 18%, as you can conclude I'm far from the average guy here, strength include. My guess is I may be weaker than 95% of the board, Sassy, Big machine and some other women from the board are stronger than me.

Started when I was a teenager, near 13, but never was consistant, My deadlift and pulling weres becoming stronger easily over weeks but any kind of pressing weres always more difficult to get result from.

My primary aspect as for the nutrition is about lack of money and I never liked like I said before, becoming a part of my environnement. I guess over the weeks I will add cheap and effective foods like 1 liter of milk by day, more eggs etc... and ajust from there for the time it will last. Just want to be busy for now, my primary goal. Thx for your concerns and time.

[Jrod5150]

Seem like green light, will start it tomorrow. To answer your requests I'm 26 years old, weight near 190 pounds and measure 6,1. Bodyfat may be near 18%, as you can conclude I'm far from the average guy here, strength include. My guess is I may be weaker than 95% of the board, Sassy, Big machine and some other women from the board are stronger than me.

Started when I was a teenager, near 13, but never was consistant, My deadlift and pulling weres becoming stronger easily over weeks but any kind of pressing weres always more difficult to get result from.

My primary aspect as for the nutrition is about lack of money and I never liked like I said before, becoming a part of my environnement. I guess over the weeks I will add cheap and effective foods like 1 liter of milk by day, more eggs etc... and ajust from there for the time it will last. Just want to be busy for now, my primary goal. Thx for your concerns and time.

Adding some basic vitamins like branch chain amino acids, flax seed oil and potassium can help contribute to your goals. Food for thought.

[matt1990]

Do squats XD