Author Topic: Help Me Restart  (Read 4152 times)

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LBSS

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Re: Help Me Restart
« Reply #15 on: June 30, 2014, 06:05:39 pm »
+1
1. just take my word for it.
2. if you care about improving bench, then you should bench. DB benching and actual benching are not the same exercise. so yes, i'd bench both days. just do 3x5 both days. start light and add weight every workout until you can't anymore, then add once a week. ride newbie gains as long as you can and only get complicated when you need to.
3. haha, it's not a bad idea to have a lower body pulling exercise like DLs but i don't think it's necessary given your goals. put everything you've got into those squats and let the assistance work be assistance work.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

aiir

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Re: Help Me Restart
« Reply #16 on: July 01, 2014, 01:09:32 pm »
0
sounds good man, I don't know how much more newbie gains I can squeeze out haha but hope this bulk and abnormally high amount of protein will stimulate the same steroidlike gains I made when I was 16-17. I wanna see the daily PR's again!
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

vag

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Re: Help Me Restart
« Reply #17 on: July 01, 2014, 02:55:32 pm »
0
sounds good man, I don't know how much more newbie gains I can squeeze out haha but hope this bulk and abnormally high amount of protein will stimulate the same steroidlike gains I made when I was 16-17. I wanna see the daily PR's again!

Don't hold your breath.
Even if you took anabolic steroids ( which are no match to high protein, totally different worlds ), they are trying to replicate testosterone's effects. When you were 16-17 it was her majesty itself ( testosterone ) that sealed the deal.
Not trying to bring you down, just a reality check. You are 18 so maybe there is still some magic dust left. And even if there isn't it doesn't mean you can't PR like crazy.
woot

aiir

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Re: Help Me Restart
« Reply #18 on: July 01, 2014, 03:42:19 pm »
+1
sounds good man, I don't know how much more newbie gains I can squeeze out haha but hope this bulk and abnormally high amount of protein will stimulate the same steroidlike gains I made when I was 16-17. I wanna see the daily PR's again!

Don't hold your breath.
Even if you took anabolic steroids ( which are no match to high protein, totally different worlds ), they are trying to replicate testosterone's effects. When you were 16-17 it was her majesty itself ( testosterone ) that sealed the deal.
Not trying to bring you down, just a reality check. You are 18 so maybe there is still some magic dust left. And even if there isn't it doesn't mean you can't PR like crazy.

Hahaha, yeah I miss those days. Looking back, I wish that I had tried to bulk up even more then I did... I'm slowly realizing that if I hadn't started training for my vertical originally and found Lance and this site through its progression, I might still be 110lb or some ish. :o

But still, not gonna let myself waste the little post-puberty magic I might have in me, need to bulk up now so that I have a good framework to build off later.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV