Hi guys, I have been a long time lurker (about 3 years) and I have decided to post and ask for your help.
A little background:
I reached my top weight(since I started working out) this past Feb,196 at a height of 5’9’’. I was not lean by any means but I could bench 225 for 5 and squat 315 for 10. Deads were at 365 for 5, w/ straps.
Since then I have dropped a lot of BF. I was at 170, 8% this June benching 200x5 and squatting 300x9. Deads were at 340x5 with straps.
I went home for 5 weeks and my diet and training were not optimal.
I am 169 at about 9% and my strength is down about 5% (Bench 190-195x5 depending on day and squat 290x6-7).
I am looking to add strength and size at this point…obviously I want to minimize fat gain b/c I know first hand how hard it can be to get rid of it.
Gain 6-7lb of muscle
TIME FRAME: 12 weeks
School is going to be pretty demanding this semester, so here’s what I have come up with, to maximize recovery and meet my goals. Let me know what you think:
-V-bar rows 5x6, 1 set of 15 reps
-Weighted chins 5x6, 1 set of max reps w/bodyweight
-EZ-bar bicep curls 3x6, 1 set of 21’s
-Barbel shrugs 2x12
OFF, maybe cardio
-Flat Bench 5x5, 1 set of max reps with 135
-Weighted Dips 5x6, 1 set of max reps with bodyweight
-Upright rows (wide grip) 3x6
-Abs: 3 supersets of 15+15 reps
Squats 5x5, 1 set of 20
Stiff legged deads 5x6, 1 set of 15
Calves: 3 supersets of 15+15 reps
Abs: 3 supersets of 15+15 reps
OFF or repeat cycle
Cardio will be about 60min/week, low intensity whenever I can
3 things I have learned from experience:
1)HIIT fucks up with my ability to recover, so I will opt not to do it
2) I use 5x6 in some exercises b/c I find “I feel it better” when I go up to 6 reps
3) I will not be doing deads initially b/c my lower back cannot take both heavy squats and deads. Might switch to deads later on.
Diet will start at 2200 kcal where I am right now and will go up to 3200 in about 8 weeks. I will be following JBs recommendation of P+F before training and P+C during and after.
I can post more on my diet if you want but I need to have my training figured out 1st, as I believe that to be weaker point.
Thanks in advance.