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Next template suggestion and progress sharing..
Gday All,
First post. Thanks to all the team for the great content / information. I wanted to share my progress and am keen to get feedback on what template to run next, just about completed PowerBuilding 1.
Training History
Male, 44 years young, body weight 100KG, height 5'11, waist down to 40.5" over last 3 months from 43".
On and off training, nothing serious, since about 17, no real programming run and only a month or two at a time over the years.
7 years ago did 2 or 3 months of starting strength but not following correctly and only squatting what I could press over my head as no racks.
Long term goals, Bench 150kg, Squat 200+kg, Deadlift 250+kg.
October 2019 → December 2019 (SS NLP, properly followed)
Bench Press
60kg x5x3 → 87.5kg x5x3
Squat
40kg x5x3 → 105kg x5x3
Deadlift
100kg x5x3 → 160kg x5x3
(Successfully pulled 180kg x1 at completion)
Press
40kg x5x3 → 72.5kg x5x3
January 2020 → February 2020 (BBM PowerBuilding 1)
(Note 2 weeks to go so final number may be lower or higher)
Bench Press
E1RM 98kg → 123kg
Squat
E1RM 130kg → 157kg
Deadlift
E1RM 186kg→ 195kg
Press
E1RM 81KG → 96kg
Have had good hypertrophy gains during this template, have been sitting on 100kg weight mostly on 2600 average calories. I am keen to lose fat so am monitoring and will cut calories going into next template.
I am keen on improving strength in the big 3 over the next few years and possibly competing, but also keen on adding some size, so am leaning towards doing PB1 again or maybe PB2 but open to ideas.
Thanks again for all the great content and programming, its been fair dinkhum bloody awesome!
Ryan.
First post. Thanks to all the team for the great content / information. I wanted to share my progress and am keen to get feedback on what template to run next, just about completed PowerBuilding 1.
Training History
Male, 44 years young, body weight 100KG, height 5'11, waist down to 40.5" over last 3 months from 43".
On and off training, nothing serious, since about 17, no real programming run and only a month or two at a time over the years.
7 years ago did 2 or 3 months of starting strength but not following correctly and only squatting what I could press over my head as no racks.
Long term goals, Bench 150kg, Squat 200+kg, Deadlift 250+kg.
October 2019 → December 2019 (SS NLP, properly followed)
Bench Press
60kg x5x3 → 87.5kg x5x3
Squat
40kg x5x3 → 105kg x5x3
Deadlift
100kg x5x3 → 160kg x5x3
(Successfully pulled 180kg x1 at completion)
Press
40kg x5x3 → 72.5kg x5x3
January 2020 → February 2020 (BBM PowerBuilding 1)
(Note 2 weeks to go so final number may be lower or higher)
Bench Press
E1RM 98kg → 123kg
Squat
E1RM 130kg → 157kg
Deadlift
E1RM 186kg→ 195kg
Press
E1RM 81KG → 96kg
Have had good hypertrophy gains during this template, have been sitting on 100kg weight mostly on 2600 average calories. I am keen to lose fat so am monitoring and will cut calories going into next template.
I am keen on improving strength in the big 3 over the next few years and possibly competing, but also keen on adding some size, so am leaning towards doing PB1 again or maybe PB2 but open to ideas.
Thanks again for all the great content and programming, its been fair dinkhum bloody awesome!
Ryan.
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