[pickle]

I never train the same way and like variety but basically Im not getting results so I thought id pose the question How would you have me train?

Basic goals are increased size and strength. aesthetics and increased flexibility. Cardio fitness would be nice but never implemented any sort of plan for it.

Stats
Near 6 foot 3
95 kilos (90 contest) (been as heavy as 109)
Have Restricted calories for 25 of the last 30 weeks.
Never sticked to a program for longer then a month.
Severe lower back pains- currently unable to deadlift from floor.
Lower body dominates upper body size.
Never trained for strength.
Could bench 70kgs for 6 reps first time working out.
Shoulders that slump foward
Overdevoloped traps
Average to low V02 max
Tight hamstrings and lower back.
Often rounding back.
P.b Bench 130kg
p.b squat 200kg
p.b deadlift 215kg
p.b wide grip chinup 15 reps.
typical overtrainer.
only supplement i take is omega 3's

Currently Im doing 3 days training a week legs/push/pull doing 5by5 and im 2 weeks in bored out of my mind... Help me outta this and give me a logical structure! have fun guys and cheers

[tim290280]

Hmm you need to do some serious work on your shoulders, scapular retractions and the like. Plus removing pressing work to redo your form and fix up the anterior posterior imbalance.

Low back issues are either muscle/tendon or more serious. What is causing the pain? If its just muscle then you need to strengthen this area. I prefer deadlifts, but you would need to start from scratch with good form.

You should look at strength routines (5x5 or similar) but only after you fix the glaring shoulder and low back issues. A routine should last longer than a month, but should be something that you have predetermined to change (simple one would be changing the day exercises are performed, or the order performed)

[pickle]

sound advice tim but do u think removing pressing movements for a while and just doing back to fix imbalance is the only answer to fixing my shoulders?

edit: those weights i listed too with the exception of chinups were my 1rms

[tim290280]

Its not as simple as doing back, you have to specifically involve the scapular retractors (and protractors, the ones that pull the scapular down anyway). Its actually harder to do than you think, especially when you say you have overdeveloped traps.

Not necessary to remove pressing, but definitely has to take a major back seat.