Well, a number of things have been really helpfull. I think the biggest boost for my strength training was using a modified frquency. I trained 4x week. Mon,Tue,Thu and Fri. Each workout was a full body affair and each one was prioritized by one of the big 3 (squat, deadlift,bench).
So, a typical workout would be on chest day…bench of course, usually heavier…ie. 6 reps or less or a 5x5. Each exercise would be supersetted by an antagonist body part so chins or seated rows. Then typically I would squat. I love to squat so I was doing that 3x a week. I would mix it up…heavy on squat dominate day, 20’s perhaps on the off days or 12’s…no squatting on deadlift day.
Back of course would be deadlift dominated…heavier again…I also would do my OLY lifts on back day…usually snatch supersetted with standing press. Generally my legs would be pretty fried so I would skip them and do some curls instead.
Lather, rinse, repeat
Diet…well I was coming off a pretty strict diet so I am sure there was some rebound effect from that.
Supplements…since I am a big Poliquin fan…lots of fish oil and lots of BCAA’s (I really think those are great).
If you want more details I can go back through my training log and post some of the workouts.[/quote]
Nice job. Smart approach.