I have decided to back the weights off to two days a week for a while. Let me explain. After having been out of fight sports for ten years I realize that even though I may look like I can kick somebody’s ass, I probably no longer could. I don’t like this. So I am starting to get back into martial art training two days a week. I also am adding back in my cardio day which is a run to the gym, some jumprope body weight work, then a run home.
As far as the weights go I am going in and hitting the big exercises. Day 1 is Bench 225, Pull Ups with a 45lb weight, lunges with 55s, with as many sets as reps allow (if I can get 1 rep then 5 sets but once I hit 3-5 down to 3 sets up until I can get 10 reps for 3 sets, rest also varies with reps) then 2 sets of an auxillary/single joint exercise, like 90lb ez bar curls, or single leg deadlifts then 1 set of an ab oriented exercise, leg raises, v-sits.
Day two is a squat 275/deadlift 315, 135 military press, 135 Bent Over Rows (with good form), in the same manner as Day 1 then 2 sets the single joint/aux lift dips with 45s or single leg squat or calf raises and 1 set abs. Will this work, to A make me stronger in all these lifts and B keep my muscle I have built up?