Time to come back. To this long
I'm back on the weights.
Here is what my plan will look like for the next 12 weeks.
Goals
Increase muscle size
Increase strength
Develop some conditioning
Stats
33
189 ( on a nice lil bulk not going to get any heavier will start cut after program is over)
This will be my maxes to start these are about 85 percent of my max with squats being closer
to 75 . This is a 531 protocol .
Press 150
Bench 225
Dead 315
Squat 225 ( keeping squat weight low as I am trying to manage fatigue to my lower back)
Week 1 -6 hypertrophy
531 main lift
FSL amrap
Superset:
Opposite lift ( if overhead do bench etc) 5 x 10 at 50%
Vertical/horizontal pull 5 x 10 at 50%
Tricep/bicep/calves 5 x 10
Week 7 deload
531 main lift at 75%
Vertical/horizontal pull 5 x 5 at 50%
Week 8 - 12 strength
531 main lift
2 x joker sets working up to training max
Superset:
Opposite lift ( if overhead do bench etc) 5 x 5 at FS percentage ( 65, 70, 75% )
Vertical/horizontal pull 5 x 5 at 85%
Tricep/bicep/calves 5 x 10