Hello all I don’t want to waste your time with story of my life cr*p so I would try to make it as quick and simple as possible.I am 22y/o at 210lbs and 6 ’ . I’ve been lifting the past 9years , but some bad choices from a year ago made me loose my gains :D. Currently my training plan is like this:
Super sets 10x3 , 2 movements (like hang power clean/miltary press, and so on) 5 days a week, including 10-15 minutes of runing, concept 2 or some conditioning every now and then. I want to get leaner and maintain the strenght if possible, so 531 is the one I choose.
My plan is to go like this
Mon:
-Press + BBB (bench press)
-Some asistance (light press behind neck or abs)
Tue:
-Deadlift + assistance (I’ve found that after DL pullups are best) 5x10ish maybe
Wed:
-Conditioning - 5x500m Concept + some BB complex or some other cardio
Thu: -rest day
Fri:
-Bench+BBB (press, incline, weighted chins , battleropes)
-Power cleans 5x3
Sat:
-zercher squat (I will talk about that later)
-conditioning+ arms
Sun:- rest
My stats are
Bench- 130kgs x2
Deadlift 170kgs
Press- 85kgs x2 (maybe 90s on a good day)
Power clean 105kgs
Squat- I haven’t been squatting recently bc my legs tend to be bigger than usual so I want to emphasize them as little as possible but at any given moment I can backsquat 110kgs. And also the zercher squat can benefit my DL
Also I can pullup bw+30kgs run 5k under 30min and don’t use any equipment (straps belts stuff like that)
So what do you think is it any good or nah?