BB's Project Ballpark

[BigBeas04]

Project Ballpark Day 1

Alright dudes so some background:
3 years ago I was 365lbs, no muscle, life sucked. So I started a project to lose the weight and turn it all around, now 3 years later I've reached the last leg of it so its time for phase two- Project Ballpark.

The goal of PBP is to raise all lifts and lean mass too better both the overall physique and make my performance with mma and bjj stronger, I wanna give my little bro an even better role model, especially as I work towards law school.

Alright sob story out of the way lets break it down boys:

CURRENT STATS END GOAL STATS

--------------------- ------------------

20yr 6'3 By age of 22-23

DL- 250lbs DL- 405lbs
BP- 160lbs BP- 250lbs
OP- 155lbs OP- 210lbs
SQT- 210lbs SQT-315lbs
----------------------------------------------------

I've mostly been lifting without a real plan for 2 years mostly focusing on loosing the weight, still gonna cut til 190 so I can get a better idea of my bf.
That being said heres the current routine as of a month ago, been seeing growth so unless theres smth I'm missing this is the plan:

Workout A
Squat-5x 4-6
Flat Bench- 5x 4-6
Pendlay Row- 5x4-6
Overhead BB extension- 3x6-10
DB curls/ bb curls- 3x6-10
Good Mornings- 3x6-10
Weighted plank- 3x60s

Workout B
Squat- 5x4-6
Overhead Press-5x4-6
Deadlift-3x4-6
CG Bench- 3x6-8
ChinUps-3x6-10
Weighted plank- 3x60s

Plan is a A-B-A first week, B-A-B second week then rinse repeat
On top of this days between are utility work for mma so grip, forearm, and core focus. Im doing mma 3-4 days a week so I'm keeping lifts on the off days due to time restrictions as well as so I dont have to spar sore, I've found I get the most from it.
Last day of the week is off day or a short run if I REALLY feel like it.
Eating roughly 2300 kcal a day rn meeting the 200g protein a day to prevent muscle loss as well. I need to keep losing the fat and work on correcting my underdeveloped chest and tris and even out my overdeveloped back.

If anyone has any suggestions to adjust the plan I'd appreciate any help, not super educated on lifting itself so I need the help bros.
Will keep ya'll posted regarding progress with daily weigh in and maxxes growing.
-BB

 

[genetic freak]

For a beginner, I would push the rep range higher into the 8-12 range. The problem with lifting in the rep ranges you have listed is that they are going to beat up your joints quite a bit and if you are not experienced you are going to fail lifts mechanically rather than due to muscle failure. Other than that, I see nothing wrong with your plan. As you get stronger, squats and deadlifts in the same day, especially multiple times in two weeks, may lead to some issues.

Just because you see progress does not mean you are maximizing progress. This was something it took me years to learn.

 

[BigBeas04]

For a beginner, I would push the rep range higher into the 8-12 range. The problem with lifting in the rep ranges you have listed is that they are going to beat up your joints quite a bit and if you are not experienced you are going to fail lifts mechanically rather than due to muscle failure. Other than that, I see nothing wrong with your plan. As you get stronger, squats and deadlifts in the same day, especially multiple times in two weeks, may lead to some issues.

Just because you see progress does not mean you are maximizing progress. This was something it took me years to learn.

Would you mind elaborating on the progress comment? If thisll be an issue I'd like to correct it.

 

[Yano]

Project Ballpark Day 1

Alright dudes so some background:
3 years ago I was 365lbs, no muscle, life sucked. So I started a project to lose the weight and turn it all around, now 3 years later I've reached the last leg of it so its time for phase two- Project Ballpark.

The goal of PBP is to raise all lifts and lean mass too better both the overall physique and make my performance with mma and bjj stronger, I wanna give my little bro an even better role model, especially as I work towards law school.

Alright sob story out of the way lets break it down boys:

CURRENT STATS END GOAL STATS

--------------------- ------------------

20yr 6'3 By age of 22-23

DL- 250lbs DL- 405lbs
BP- 160lbs BP- 250lbs
OP- 155lbs OP- 210lbs
SQT- 210lbs SQT-315lbs
----------------------------------------------------

I've mostly been lifting without a real plan for 2 years mostly focusing on loosing the weight, still gonna cut til 190 so I can get a better idea of my bf.
That being said heres the current routine as of a month ago, been seeing growth so unless theres smth I'm missing this is the plan:

Workout A
Squat-5x 4-6
Flat Bench- 5x 4-6
Pendlay Row- 5x4-6
Overhead BB extension- 3x6-10
DB curls/ bb curls- 3x6-10
Good Mornings- 3x6-10
Weighted plank- 3x60s

Workout B
Squat- 5x4-6
Overhead Press-5x4-6
Deadlift-3x4-6
CG Bench- 3x6-8
ChinUps-3x6-10
Weighted plank- 3x60s

Plan is a A-B-A first week, B-A-B second week then rinse repeat
On top of this days between are utility work for mma so grip, forearm, and core focus. Im doing mma 3-4 days a week so I'm keeping lifts on the off days due to time restrictions as well as so I dont have to spar sore, I've found I get the most from it.
Last day of the week is off day or a short run if I REALLY feel like it.
Eating roughly 2300 kcal a day rn meeting the 200g protein a day to prevent muscle loss as well. I need to keep losing the fat and work on correcting my underdeveloped chest and tris and even out my overdeveloped back.

If anyone has any suggestions to adjust the plan I'd appreciate any help, not super educated on lifting itself so I need the help bros.
Will keep ya'll posted regarding progress with daily weigh in and maxxes growing.
-BB

I was going to mention the rep ranges too ... struck me as odd

I tried like 3 way's to ask this without sounding like a snarky douche retyping it , it just doesn't translate in chat without vocal inflection so before I ask , I mean no offense just curious.

Did you come up with this on your own or is this a program you found/were given ?

 

[BigBeas04]

I was going to mention the rep ranges too ... struck me as odd

I tried like 3 way's to ask this without sounding like a snarky douche retyping it , it just doesn't translate in chat without vocal inflection so before I ask , I mean no offense just curious.

Did you come up with this on your own or is this a program you found/were given ?

Program was given to me by a friend of mine from my gym, much more advanced than i am. Sent me this link and I did some minor adjustments to match what my rec has available, some of it did seem odd to me since Im coming off an UL program tailored for overhead press and squat growth but I figured since I just healed from an injury which kept me out for over a month that itd be an easy way back in and its been overall way easier on my body than the other routine. Please dont hesitate to be rude bro If Im messing up I want to know. I want progress not comfort.

 

[Yano]

Program was given to me by a friend of mine from my gym, much more advanced than i am. Sent me this link and I did some minor adjustments to match what my rec has available, some of it did seem odd to me since Im coming off an UL program tailored for overhead press and squat growth but I figured since I just healed from an injury which kept me out for over a month that itd be an easy way back in and its been overall way easier on my body than the other routine. Please dont hesitate to be rude bro If Im messing up I want to know. I want progress not comfort.

Just nothing Ive seen outside of a few PL programs but the lift placement and order made me tip my head. I am no coach , i'm a old crooked pl guy , my knowledge level compared to most around here makes me the janitor, listen to @genetic freak and the guys that truly know their shit they won't steer ya wrong.

 

[The other Snake]

I'm a little concerned about your recovery time between workouts, well actually, very concerned. I'm just trying to avoid a post from you in 3 months about an elbow and or knee pain.

Then again, youth trumps everything. Just my opinion.

 

[BigBeas04]

I'm a little concerned about your recovery time between workouts, well actually, very concerned. I'm just trying to avoid a post from you in 3 months about an elbow and or knee pain.

Then again, youth trumps everything. Just my opinion.

Like I said me leaving a day between "real" lifts and only doing utility stuff and sparring has kinda been established through trial and error. Ill keep it in mind though leaving more time might help especially when it gets heavier.

 

[genetic freak]

Would you mind elaborating on the progress comment? If thisll be an issue I'd like to correct it.

What I mean is don't get married to a program just because you see progress. For example, a guy may love their program and they see some progress, which causes them to stick to the program. They end up gaining 8-10 lbs of muscle in a year. If you are advanced like, me, fucking great. I will take 10 lbs of stage weight in a year all day long. However, if you are new to lifting and you only gain 8-10 lbs in a year, I would say you left about half of what you could have gained on the table.

Typically, I would say stick with a program for 12 weeks then reassess. Did you really gain 5 lbs of lean tissue in those 12 weeks? If not, why? Was it the training, diet, recovery or a combination. The problem I see sticking with your program for 12 weeks is that if you are truly training with enough intensity, i.e. you are pushing to failure or near it, you likely won't make the 12 weeks without some tendonitis or a muscle injury. THAT BEING SAID, that is if you truly are training hard enough. This is not a shot at you, this is what I observe in 98% of newer people in the gym. They do not train EVEN CLOSE to their true potential. I don't know how many times I will say 1 more rep to someone who wanted to quit and they end up getting 6-8 more reps.

 

[BigBeas04]

What I mean is don't get married to a program just because you see progress. For example, a guy may love their program and they see some progress, which causes them to stick to the program. They end up gaining 8-10 lbs of muscle in a year. If you are advanced like, me, fucking great. I will take 10 lbs of stage weight in a year all day long. However, if you are new to lifting and you only gain 8-10 lbs in a year, I would say you left about half of what you could have gained on the table.

Typically, I would say stick with a program for 12 weeks then reassess. Did you really gain 5 lbs of lean tissue in those 12 weeks? If not, why? Was it the training, diet, recovery or a combination. The problem I see sticking with your program for 12 weeks is that if you are truly training with enough intensity, i.e. you are pushing to failure or near it, you likely won't make the 12 weeks without some tendonitis or a muscle injury. THAT BEING SAID, that is if you truly are training hard enough. This is not a shot at you, this is what I observe in 98% of newer people in the gym. They do not train EVEN CLOSE to their true potential. I don't know how many times I will say 1 more rep to someone who wanted to quit and they end up getting 6-8 more reps.

Oh Okay I get it! Thanks man, ill consider it and start tracking the growth. Woulda never thought about switching if it bombs so thanks a million. What would you say should be a good rate for growth after 12 weeks? Not exactly brand new since I've been lifting sorta poorly ig for for almost 2 years, usually in the gym for 3-5 days a week but not lifting with intent or a real plan so I'm not to accustomed to what to look for.

 

[genetic freak]

Oh Okay I get it! Thanks man, ill consider it and start tracking the growth. Woulda never thought about switching if it bombs so thanks a million. What would you say should be a good rate for growth after 12 weeks? Not exactly brand new since I've been lifting sorta poorly ig for for almost 2 years, usually in the gym for 3-5 days a week but not lifting with intent or a real plan so I'm not to accustomed to what to look for.

Until someone unlocks that certain level of intensity and dedication, I still consider them a new lifter. I don't care if they have been training 20 years. I have put 25 lbs of muscle on someone in 6 months who had been training for 15 years, incorrectly. For 12 weeks, I would say 5 lbs of lean tissue for newer lifters is absolutely an achievable goal.

 

[Yano]

In the words of the Iron Samurai .... see below hahaha ... and that simple thing took me forever to learn , I was always a volume whore , but we learn and evolve over time.