ok so this is my whole program, working great added 40lbs to my bench the last two weeks.
This is an example week.
1Monday-1.Bench 5x5 max effort, slow and controlled about a 2-3tempo down 2-3 tempo up. then superset with wide dumbell bench to close at the top, very slow and exxagerated light weight 5x5.
2.5x5 Deadlift wide grip, using litte legs mostly back. Superset with wide pull ups 5x5
3. 5x5 shoulder press. superset with delt triangles. (off of a recent article on here)
4. Set of 100 very light weight db bench.
Tuesday 1. Squat 5x5 2-3 tempo superset with leg extensions
2. Sissy squat 5x5 superset with db deadlift.
3. depending on how i feel another movement usually lunges
$ set of 100 light squats.
Wed. 1. Off/ rest all i do today are sprints etc. something like hiit
Thursday. Something close to monday slow down, explosion up 4x12. I use mostly different lifts ex. instead of shoulder press, clean and press.
Friday.- 1. similar to tuesday, lots of jumping and explosion 4x12.
Sat/sun- off just a little sprinting etc... Never do ANY aerobic all anaerobic.
I am carb cycling all my die t consists off for the most part are eggs, egg whites,chicken ,green veggies, oats, fruit, lots of natty pb, tuna, cottage cheese, occasional beef, occasional lean pork, sounds like about it.
Supplements: gaspari nutrion myofusion,Creatine monohydrate, fish oil. animal pak, looking to get leucine.
Post workout Im using a mix of gatorade powder and whey, about 50-60g of carbs and 50g of protein.
Every monring a go for a walk/run nothing too hard, just a little work, an sometime at night too, I also eat evey three hours, keeping my meals decently small but enough to be in a surplus, and that pretty much my whole plan.