I'm shipping out to be a marine pilot in 45 days, my favorite part about my deployment is that I have enough time to make improvement to my body. I'm very strong for my size, my stats are;
5'11 165 10% BF w/ 6 years exp
Deadlift: 445 Sumo: 375 SLDL: 250
Squat: 405 Front Squat: 245
Overhead Press: (strict) 185 Upright Row: 175
2 mile run: 15:12
I posted a lot of stats, i'm not interested in competing or aesthetics, I need to be a cold blooded killer and I want a slight increase in performance across the board.
Before I signed my contract I was lifting 4 days a week, I found 4 days to be the best for increasing my lifts, as my body felt more fresh than when I lifted 5-6 days a week. My split was focused on Olympic lifts rather than hypertrophy. I started out with 5-10 minutes of core work than did 14-22 sets of NO FLUFF POWER LIFTS.
Day 1: Shoulders/Traps - Overhead press
Day 3: Quads/Biceps - Squats, lots of squats
Day 5: Triceps/Back - Dips, Pullups Rows
Day 7: Chest/Glutes - Presses & Deadlifts
Now as I deploy, conditioning comes at a premium and I would rather that not take away from my gains. Rather I would like to see a noticeable increase, as my life will be working out and weapons training. I've read a lot about increasing volume/workload in the short term for some sizable gains.
My new split will look like this*
Note, that I am in need of critiquing as i've never tried this much training before!
Monday: 1 mile AM run, Deltoids & Glutes, PM mobility
Tuesday: 2 mile AM run, PM mobility
Wednesday: 1 mile AM run, Quads/Traps/Core, PM mobility
Thursday: 2 mile AM run, PM mobility
Friday: 1 mile AM run, Triceps & Chest, PM mobility
Saturday: 1 mile AM run, Quads/Core/Traps , PM mobility
Sunday: 3 mile AM run, Back & Biceps, meditation (got a problem with it?) and extra sleep
I'm looking to keep the volume of each workout rather short and devoid of fluff workouts to make sure i'm not over training, so i'll likely keep my sets at the 14-22 range working in a variety of reps. Hopefully the extra emphasis on recovery will be enough for me to see returns on my massive investment of time.
Thanks for following and any help