I guess a mixture of size and strength. To start, I'd like to have a 5x5 of 225 for bench, 275 for squat, and 295 for deads strengthwise. Let me get that and I'll reevaluate. I'm currently at 165 on bench, 200 on squat, and 200 on deads. Size wise, I'd like to get another 20 pounds or so on me. I started around 173 and at around 181 now on a thin, 6'1" frame. At least I'm not 'skinny' anymore, so it's a start.
Well, I used to do MMA, and I'm doing Judo now, so I'm a timer junky. I set my timer for 1 minute rest between sets. I don't want to rest too long, because I want some muscular endurance to go with the strength. So 3 exercises w/ 1 minute rests equals about 8 minutes per each exercise. As far as abs, I'm a core junky (again being an old MMA guy) I'm just used to doing literally thousands of reps on ab work. I switched to the weights cause I want some hypertrophy there too. Do you think it's too much?
I'm still making progress on the 5x5, so I didn't want to give it up. If you notice, myold workout is hidden inside of my new one. I started noticing some weak points, so I added things in to try to fix that. My chest is my weak part, and bench hits my delts more than anything, so I added the pec machine after to toast my pecs. My tris are weak, so standing press after dips to raost those once a weak. Squat hits my hammies more than my quads so I added in the leg press. My back was coming along nicely, but I want a big back dammit. I've always been skinny so my size will come form that. If you notice, I have 2 push days, 2 pull days, 2 leg days, and 2 core days. I use 2 exercises for everything but back where I use 3. I figure there's so much more muscle in myback I should hit it more. That's my idea anyway, I'm asking youguys to make sure it's on track. The 4x7 is to get a litlle more hypertrophy, but still make decent strength gains. I dunno, made sense to me.
I've tried some of those. After this cycle, I want to do a couple months od Olympic lifts to mix it up, see how that goes. I just need someone to show me the lifts, or spend some time with just the bar to get them down. Right now, I'm doing pretty much all compound lifts that I stole from this site, lol!
Mebbe I'll try that too. So far, I seem to be responding well to more volume. I figure I'm in this for years, so I'll have time. I just don't want to waste time. I started lifting at 31 and just turned 32.