Hi, This is my first post on GUS forums and am feeling great to join this community.

I have been following a routine that isn't oriented towards any goal. I have been struggling to increase my lifts from past 2 months and there isn't much progress. I have been eating a lot - about 200 grams protein a day and 400 grams of carbs. Using creatine, bcaa and glutamine along with whey protein. I want to increase lifts by at least 30% by the end of this year. There have been loops that I realize - I don't do cardio seriously and I just read this thread about warm ups - " how to warm up for deadlifts" and admit that I don't do warm ups properly.

If you can give me a link so that I can follow a routine that will help me lift more quickly, I will be grateful :) Please suggest what I must do.

Regards

My exercise schedule -

Monday - Chest -

1. bench press which is neither flat nor too much decline - (10 or 15 degree) -
5 Sets -

50 kilo* 12 reps
60 kilo* 8 reps
70 kilo* 5 reps
80 kilo* 2 reps
90 kilo* 1 rep

2. Incline Dumbbell press -

4 Sets

50 kilo*10 reps
60 kilo* 8 reps
70 kilo* 5 reps
80 kilo* 2 reps

3. Cable Cross 3 sets

Tuesday - Back

1. Lats pull down - 2 sets ( 10 reps then 8 reps)

2. Barbell rowing - 4 sets ( 10 reps, 8 reps, 6 reps, 4 reps)

3. Pull ups - one set - 10 reps

4. One arm DB rowing - 2 sets ( 6 reps and 4 reps) - 32 kilo and 42 kilo DB weight respectively

5. Deadlifts - 5 sets

70 kilo* 12 reps
80 kilo* 8 reps
90 kilo* 6 reps
100 kilo* 4 reps
110 kilo* 2 reps
120 kilo* 2 reps
130 kilo* 1 rep
140 kilo* 1 rep

Wednesday - rest / sometimes cardio session + 3 sets of 20 reps each ab crunches

Thursday - Shoulder -

1. Push press 5 sets
40 kilo* 12 reps
50 kilo* 10 reps
60 kilo* 8 reps
70 kilo* 5 reps
80 kilo* 2 reps
90 kilo* 1 rep

2. Front raise

2 sets

15 kilo* 10 reps
18 kilo* 6 reps

3. Lateral raises - 3 sets

15 kilo* 10 reps
18 kilo* 6 reps
20 kilo* 4 reps

4. Face pulls - 2 sets

5. Shrugs - 2 sets maximum reps.

Friday - cardio / rest

Saturday - Legs -

1. Squats - 4 sets

50 kilo* 10 reps
60 kilo* 8 reps
70 kilo* 6 reps
80 kilo* 4 reps
90 kilo* 2 reps
100 kilo * 1 rep

2. Front squats - 2 sets ( 10 reps and 8 reps)

3. Lunges - 2 sets ( 15 reps)

4. sumo deadlift - 2 sets ( 10 reps and 8 reps)

5. Leg curls - 2 sets ( 12 reps and 10 reps)

6. Calves - 3 sets ( 20, 15, 10 reps each set)

What lifts do you wish to increase and am I correct in understanding that your goal is to get strong?

Hey, Mandhir. Thanks for posting. I haven't forgotten I still owe you those over book recs! I'll get to that asap. And to your thread.

Thanks for joining.

@EricT Sir - Thanks for helping. :D Your blogposts convinced me to join this forum, I regret I must have done this as soon as got to know about your website.

@ Ashiem Matthn - Yes sir, I want to get stronger and imrpove my deadlifts and squats specifically, I have listed my lifts here, last week I attempted to lift 30 kilo snatch thrice and failed again and again, I don't know why? I want to learn snatches and clean and jerk. I have no means to get into courses in Mumbai, can't get out my city coz of studies and work. 1. How to improve deadlifts and squats? 2. How to learn snatches and clean and jerk? Please suggest. Regards

@EricT Sir - Thanks for helping. :D Your blogposts convinced me to join this forum, I regret I must have done this as soon as got to know about your website.

I'm no sir anything. You don't need to call me that, Mandhir, just Eric. I am here for you when and if you need me, there is not a time constraint, lol. I appreciate you joining.

last week I attempted to lift 30 kilo snatch thrice and failed again and again, I don't know why?

I know you directed this at Ashiem but I am going to ask about this part. What weight have you snatched before? Have you practiced an empty bar?

Welcome to GUS Mandhir!. I hope to see you as an active contributor here!

No pressure!

None at all!

I haven't tried to snatch an empty bar, I don't know if am doing it right or not, I watched the great Olympic weight lifters snatching heavy weights and I attempted that. I can move 25 kg DB* 6 reps up and down like it's done with kettlebells, is that a snatch as well? I try to throw the DB upwards with speed. I will try it will empty bar, may be you want me to start with lower weight?