June 18, 2018, 01:02:05 AM

Author Topic: Under 80Kg is a good choice?  (Read 853 times)

FabioTarocco

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Under 80Kg is a good choice?
« on: January 10, 2018, 12:56:49 AM »
Is Under 80Kg a good choice? 
I'm looking for advice on which training plans to start with and Under 80kgs seems appropriate.
I'm 19 weighing about 54 kg. I have to test my bench but I am expecting a 60/62,5 kg bench. 111kg deadlift without belt and straps. And I squat 80 kg. My total is approximately 250kg.
I started going to the gym about 2 and a half years ago but only in the recent year, I started to come closer to powerlifting world.
I was interested in to begin the under 80kg program.
But I can't understand how the routine work, do I have to do #37 then #30 then #32 and repeat or just #37 then #30 and if I need to prepare for a competition do the #32?
« Last Edit: January 10, 2018, 08:44:42 PM by FabioTarocco »

Robert Frederick

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Re: Under 80Kg is a good choice?
« Reply #1 on: January 10, 2018, 10:55:24 AM »
Run them in sequence. So 37 -> 30 -> 32. Doesn't matter if you compete or not. You need a periodic reduction in load for the best chance of staying injury free.

FabioTarocco

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Re: Under 80Kg is a good choice?
« Reply #2 on: January 10, 2018, 08:39:32 PM »
thanks for the answer
There are some alternatives instead of Good Morning?
Do you think that this training plan will also lead to hypertrophy?

Robert Frederick

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Re: Under 80Kg is a good choice?
« Reply #3 on: January 11, 2018, 04:29:34 AM »
Do you think that this training plan will also lead to hypertrophy?

Yes, this training plan is hard work. Combine it with a calorie surplus and your muscles will grow. Step on the scale frequently. If your weight isn't trending up, eat a bit more. If it still isn't trending up, eat more. Eat more but be patient. It works and there's no magic, tricks, or special methods involved. 

You can try hyperextensions instead. It's not quite the same but it's also useful.

FabioTarocco

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Re: Under 80Kg is a good choice?
« Reply #4 on: January 11, 2018, 08:24:15 PM »
Last things, If I want to introduce shoulder ( like press or push press) and biceps exercises, should I add an extra day or just add 2/3 exercises in one of the days at the end??
Thanks again for the answer

Robert Frederick

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Re: Under 80Kg is a good choice?
« Reply #5 on: January 13, 2018, 05:14:59 AM »
You could pick the four-day program instead and swap out incline bench press for shoulder work on Saturday

FabioTarocco

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Re: Under 80Kg is a good choice?
« Reply #6 on: January 13, 2018, 12:38:45 PM »
You could pick the four-day program instead and swap out incline bench press for shoulder work on Saturday
Thanks for the answer
I can't find here the spreadsheet of the 4-day program, and also is this 4 day program created for under and over 80kg or one for both?