Thanks for the advice, much appreciated! The reason I cut so hard is because I kind of dirty bulked because its fairly easy to do while living at college ( wasnt my intentions) but now im trying to get lean so I can attempt a lean bulk this time around.
Heres the workout i’ve doing since my cut and my strength has been going up a lot actually ( never trained purely for strength before) I kind of use Westside’s idea of using a different variation each time I do the specific lift and I seem to respond to it very well. Though, as Im cutting more and more the volume is starting to take a toll on me.
Saturday- Bench Day ( Flat, Incline, Floor Press, Pause Bench)
Sunday- Squat Day ( Back, Front, Pause, Box Squats)
Tuesday- Shoulder Press Day ( Standing, Seated, DB, Pause, BTN, Push Press)
Wednesday- Deadlift Day ( DL, Sumo, Rack Pulls, Deficits, Pause, Snatch Grip)
Week 1-4 Work up to 3RM then backdown to 75% for 3x5-8
Week 5-8 Work up to 2RM then backdown to 80% for 1x3-5 then AMRAP
Week 9-12 Work up to 1RM then backdown to 85% for 1xAMRAP
Bench Day
Bench Variation up to 3RM, 2RM, or 1RM
1a) Pullups 2x8-12
1b) Chest Supported Rows 2x8-12
2) DB Shoulder Press 2x8-12
Flat or Incline Flyes 2x8-12
3a) Preacher Curl 2x8-12
3b) DB Skullcrushers 2x8-12
4)Side Raises 2x8-12
4)Shrugs 2x8-12
Squat Day
Squat Variation up to 3RM, 2RM, or 1RM
DL 3x5-8
Clean Grip Reverse Lunges 2x8 Per Leg
Hyperextensions 3x8-12
Abs 4 Sets
Military Day
Military Press Variation up to 3RM, 2RM, or 1RM
DB Incline, Floor or Bench 3x8-12
2a) DB Row 3x8-12
2b) Face Pulls 3x8-12
3a) Overhead Tricep Extensions 2x8-12
3b) Barbell Curl for 2x8-12
Deadlift Day
DL Variation up to 3RM, 2RM, or 1RM
Squat variation 3x8-12
Leg Press 3x8-12
Good Mornings 2x8-12
Calf Raises 2x8-12
Abs 4 sets