Looking for some programming advice.
I am putting more effort into getting my strength back after a few years of letting it slowly slip while my main focus shifted to surfing and mountain biking. Slowly dropped from 205 to about 170 at 5’9 over about 4 years.
I just finished a wave of the Cube method which was good but I am considering slightly tweaking it so I squat twice per week and also add a fourth day of strongman/medley/ conditioning day on Saturday. I have enough experience to know my squat doesn’t move unless I hit it twice per week.
I would like to stick with this programming for at least a year and get my weight up to around 195-200.
Weaknesses: paused squats and anything overhead
Goals: Increase squat and develop more core/back strength. Increase bodyweight (not concerned with putting on too much fat right now). Overhead press.
I have numbers associated with these for year 1, two and three.
Excuses: 2.5 year old and new born at home. I get up at 4:30am to lift. Surfing and biking get thrown in there randomly yet seem to be the hardest to recover from (all I try to do is compensate for food intake). Loosely tracking baseline calories.
Block Pulls (just below knee)
2” deficit deads
Pause 1” off chest
Move front squat to deadlift day? Incorporate trap bar deads instead?
Remove bench all together and replace it with overhead press or have bench be the accessory movement to the overhead press?
Any input is greatly appreciated.