most of you probably don't care that a 160lbs 5'7 guy like me put on muscle. But after years of training various styles I found two that I really love. 1. Olympic liftin because it's freakin fun! 2. Powerlifting because I feel great doing it and after 12weeks of hard training I put on 25lbs (186.2lbs) and only gained 1.5% bodyfat 12.5% body fat.
The best part is that I created an ultra simple program. I'm hoping once I show you what I did, I can get some SUGGESTIONS ON WHAT I COULD DO FROM HERE FOR MORE STRENGTH or at least maintain my strength while I try to get back to 8-9% bodyfat? I don't want to lose my progress.
Here's what I did:
For all main lifts (Squat,Bench,Deadlift) I did a periodized weekly ramp up.
Week 1 & 2 2x8 with 3 progressive warm up sets Rest 2mins
Week 3 & 4 3x6 with 3 progressive warm up sets Rest 2.5min
Week 5 4x4 with 3 progressive warm up sets Rest 3mins
Week 6 3x1 with 3 progressive warm up sets Rest 4mins
Auxillary Exercises I did 2x8-12 Rest 60sec
A1: BB Back Squat
B1: Leg Press
B2: Hamstring curl
C1: Calf Press
C2: Ab wheel roll outs
A1: BB Bench Press
B1: DB Incline Press
D1: DB Shoulder Press
E1: Cable Rope Press or Skull Crushers
A1: BB Deadlift
B1: BB Power Cleans (5 reps lighter weight max speed)
C1: BB Bent Over Rows
D1: Curl Bar Bicep Curls
D2: Ball Crunches with Overhead Med Ball
Pull Up Maint Day:
Cluster reps of Pull ups because I wanted to maintain my pull up performances.
3000 calories a day on non lifting days and 3400 calories a day on workout days.
4 liters of pure water
20-25% healthy fats (nuts, salmon, avocado, olive oil,Flax, my wife's booty until she start working out too)
RE7 recovery drink