I have about 13 weeks of offseason starting today to improve my strength/power/athleticism. I want to play flanker/lock and am 6’2 200lbs. I’ve just lost about 15lbs of fat and want to keep this off while gaining strength with minimal mass (improve relative strength as much as possible). I haven’t been in the gym consistently for over a year. Here are my lifts:
Squat: 250 (haven’t done for a while)
Bench: 220 (haven’t done for a while)
And if I can surpass these then obviously I’d like to. I also need to work on my cardiovascular conditioning, but I know that will come a little later. What would be a good plan for me?
I’m thinking either 5x5 (I’ve probably outgrown SS already…or have I?) or something like Pavel’s PTP/Dan John’s 40 day workout for max strength gains.
Any input would be mutch appreciated. Thanks