I just began a three times weekly, full body program (ala Chad Waterbury). I’ve also added Biotest supplements for the first time (Grow!, Low-Carb Metabolic Drive, Metabolic Drive, Flameout, Surge Workout Fuel). My goals are to add mass and strength while leaning out. I’m currently appox. 220 w/ 12% BF, 39 years old. Background on me: Former competitive O-lifter, best lifts of 125kg. snatch, 162.5kg. C&J, No-No-No back squat @ 235kg, front squatted 190kg.
Goal is 25 reps on all exercises using approx. 6-rep max. My first FULL week looked like this (I’ll use pounds):
Full/Olympic Back Squat @ 365 x 3-4-5-5-3-3-2
Incline Barbell Bench Press @ 245 x 5-5-5-3-3-3
Pull-Up (Close-Grip/Palms Facing) @ Bodyweight + 45lbs. @ 5-5-5-5-5
Snatch-Grip Deadlift @ 390 x 3-3-4-5-5-3-2
Barbell Row @ 286 x 6-6-6-6
Seated DB Press @ 90lbs. DBs @ 5-5-5-4-4-2
Power Clean @ 242 @ 5-5-5-4-3-3
Close-Grip Bench Press @ 230 x 5-5-5-5-5
Chin-Up @ Bodyweight + 65lbs. x 5-5-5-3-3-2-2
The concept and progam are fairly new to me. I’ve not done much benching of any kind for the past 8 years or so. The week felt very good, great in fact. I like the bigger lifts and do not want to focus on smaller movements. ANY thoughts and advice on my program are welcome and I’m looking for any recommendations I can get. I’ve only trained with O-lifters for the past decade…so…I can use some help.