The plan:
Strength:
- Linear progression 3 days a week (Starting Strength template) back up to strength #s before the cut
–SQ 325 3x5
–DL 325 1x5
–OHP 135 3x5
–BP 210 1x4 - Linear progression as far as possible beyond those numbers
- Linear progression with 2x/week, with a light day in the middle
- Madcow intermediate 5x5
Nutrition:
Maintenance for 4-6 weeks.
Then 500 daily calorie surplus, adjusted to gain 3-4 lbs/month
Previous history:
March 2011-August 2011: weight loss with 5/3/1
May 2010-February 2011: stronglifts 5x5, then 3x5, then 2x/week
Vitals:
Age: 33
Height: 5’8.75"
Weight: 184.8lbs
Waist: 37.75
BF% (scale): 19.1
GOALS:
- stay injury free
- SQ/DL 455 by Dec 31, 2011