General mass results and moving forward
Posted: Mon Oct 19, 2020 3:16 pm
Hey everyone, first time poster here.
I’ve recently completed several blocks of general mass template, and am very happy with the results. I went from 160 to 180 pounds (I’m 6’3, male, 27) and am still fairly lean. I’ve been working hard on sticking to the recommended diet, which has helped a lot compared with my progress in the past. My lifts have increased significantly as well: bench press from 145-185, squats from 195-244, deadlift from 245-275 and pull ups from 7 to 12.
Since gyms are once again closed (covid), I’ve decided to do a specificity Bravo block using two 20lb kettlebells and pull up/dip bars. It’s going alright, I definitely wish I had access to some heavier weights. For now my cluster looks like:
H1: Pull ups
Dips
Rows
Shoulder press
Goblet squat
Box jumps
Ab wheel
H2:
Push ups
Chin ups
Curls
Lunges
Kettlebell straight leg deadlift
Hanging leg raises
I’m doing hill sprints and fobbits 1/week each.
The upper body work feels good, I feel like I may lost some strength in my legs, but maybe the extra conditioning will make up for that?
If/when the gyms reopen at the end of the month, I’m thinking of running gladiator from the new mass template, as I would like to focus a bit more on my deadlift (I have a lift test coming up for school- carrying a stairchair up and down four flights of stairs, I think deadlift will be the most relevant to this)
My question is- are the deadlifts in this routine programmed same as the other lifts, i.e. 4x8 week one, 4x6 week two etc? It seems like a lot of DL volume compared to any other routine. I’m willing to give it a shot, I just want to be sure I’m understanding correctly and don’t toast myself.
This forum has been a great help to me, I hope my progress can help motivate someone else to try the template.
Thanks for taking the time to read this, any tips are greatly appreciated!
I’ve recently completed several blocks of general mass template, and am very happy with the results. I went from 160 to 180 pounds (I’m 6’3, male, 27) and am still fairly lean. I’ve been working hard on sticking to the recommended diet, which has helped a lot compared with my progress in the past. My lifts have increased significantly as well: bench press from 145-185, squats from 195-244, deadlift from 245-275 and pull ups from 7 to 12.
Since gyms are once again closed (covid), I’ve decided to do a specificity Bravo block using two 20lb kettlebells and pull up/dip bars. It’s going alright, I definitely wish I had access to some heavier weights. For now my cluster looks like:
H1: Pull ups
Dips
Rows
Shoulder press
Goblet squat
Box jumps
Ab wheel
H2:
Push ups
Chin ups
Curls
Lunges
Kettlebell straight leg deadlift
Hanging leg raises
I’m doing hill sprints and fobbits 1/week each.
The upper body work feels good, I feel like I may lost some strength in my legs, but maybe the extra conditioning will make up for that?
If/when the gyms reopen at the end of the month, I’m thinking of running gladiator from the new mass template, as I would like to focus a bit more on my deadlift (I have a lift test coming up for school- carrying a stairchair up and down four flights of stairs, I think deadlift will be the most relevant to this)
My question is- are the deadlifts in this routine programmed same as the other lifts, i.e. 4x8 week one, 4x6 week two etc? It seems like a lot of DL volume compared to any other routine. I’m willing to give it a shot, I just want to be sure I’m understanding correctly and don’t toast myself.
This forum has been a great help to me, I hope my progress can help motivate someone else to try the template.
Thanks for taking the time to read this, any tips are greatly appreciated!