OK, here is my current training program. As of now, I am a fan of a full-body routine. Please give tips/suggestions if you have any.
A) Speed bench or incline speed bench 3x10
B) Squat ATG or box 5x5
C1) Lunges 3x8
C2) Goodmornings 3x8
One of the D group will be weighted for 3x5 while the other will be max reps with BW.
A) Cleans (Olympic) 3x5 (Light, work on speed and technique)
B1) Flat or incline bench (different than Tuesday) 5x5
B2) Bent-over rows 5x5
C1) Overhead squats 3x8
C2) Power shrugs 3x8
D) Pull-throughs or reverse hypers 3x10
A) Snatch 3x5 (speed/technique)
B) Deadlifts or rack pulls 5x5
C1) Front squats 3x8
C2) Push press 3x8
D1) One-arm rows 3x8
D2) Isolation work, curls or side/front raises 3x8
Every week the rep set scheme will change and go easy on week four.
Currently: 6ft-3in, 230 lbs ~12%
Goal: 250 no more than 16%.
Last time I kept track of my diet it was:
It will go up to 4500-5000 kcal.
Thanks for your time.