I’ve been focusing on low-rep strength stuff for the last few months and my gains are getting a bit slow so I want to try something new.
Here’s a challenge for me:
Using same diet that’s gaining me 0.5lbs/week in weight except I’ll add 500ml of skim milk at least 4x per day.
Adding BCAA powder (11 grams of BCAA’s) twice per day instead of my old 1.5 gram twice per day.
Workout: Raise the weight of each exercise by 5lbs each day the exercise is performed!
Warm up (5 minutes of light walking, some light compound exercises: weighted and body weight)
20x1 130lb Back Squat
20x1 30lbs decline pull-over
3xMAX Circuit of chins-ups, dips, decline situps (5 lbs)
3x10 Flat Bench 103lbs
5x5 Deadlift 5RM 283lbs
3x10 Military Press 60lbs
2x10 One-Arm Dumbell Rows 50lbs
3x20 Shrugs 44lbs
3x20 One-leg calf raises 35 lbs
Same as Monday but 5lbs heavier of course… except for the chins, dips and situps.
I’ll post a video of the squats on Tuesday and I’ll actually start the program this week on a Tuesday since I’ll be in Vietnam until Monday afternoon. I’ll have 1 day of rest between workouts though.
The weights are an estimate since I really don’t know my 10RM or 20RMs.
Please comment on the program. I’ll post a sample diet soon too.