T Nation

Huge in a Hurry: Ready Phase

Weight:165
BF%: ~12
Height:5’9"

W/O A Rep Range: 4-6 Total Reps: 25
A1. Standing Cable Row- 160lb-6-6-(190lb)-6-1(gonna have to redo this because I leaned back far too much)
A2. Dip-20lb-4-4-4-4-3-3-3
B. DB Split Squat-75lb-6-6-6-6-1 (upping to 80 next week)

W/O B RR: 10-12 TR:35
A1. Underhand Lat Pull-down-157.5lb-12-(167.5lb)-4-6-5-3
A2. DB Standing Shoulder Press-25lb-12-12-(30lb)-8-3
B. Dead Lift-225lb-12-10-7-6

Haven’t gotten to W/O C yet. After each W/O I hop on the treadmill with a 20lb vest and walk at 3.5 for a mile increasing the incline .5 each minute. After next week I’ll up the speed a little to 3.6 or 3.7.

Also, thinking about doing 15-20 minutes of HIIT 1-2 times/week.