I’ve been lifting on and off for a while now.
Best strength and size gains I made were on SL 5x5 with added overhead pull (pulls down or chins depending how i was feeling) and hitting arms on cables at the end of every workout. I done this for 6 months or so and got reasonably strong. When the gyms opened back up last year I started W4SB1 and made decent progress in the 10 weeks or so before they closed.
Right now after doing next to nothing during the second covid lockdown I’m a little fat. love handles and lower belly
I like simple stuff that doesn’t needs changed often. It’s why I keep getting drawn back to 5x5.
So here’s my plan. It’s a mix of what I enjoy, what’s worked in the past and hitting weak points.
Max effort upper day
Rack lockouts - work up to the max over 5 sets usually
Incline DB press 4x8
Bent over barbell row 4x10
Chest fly 4x10
Straight bar face pull 50 reps ( rope attachment isn’t out for covid reason, hard to clean it)
Max effort lower day
Box squat - working up to max over 5 sets
Box squat 5x5 drop the weight down each set from my max
Leg curls 4x10
Calves 50 reps
For some grip I’m doing 3-5 hammer curls between reps
Bench 95lb 3 sets to one before failure.
Press downs 4x12
Neutral grip pull downs 4x12
DB shoulder press 4x8
Any curl I’m feeling that day 4x12
Facepulls 50 reps
Full body day - keep it challenging but easy to recover from, just hitting areas I feel need extra work
shoulder press 4x12
vertical pull 4x12
calves 50 reps
The goal is the usual, little less fat, little more strength and a little bigger. A recomp basically.
Roughly eating a 1g protein per lb of bodyweight and about to eat 1800 calories for a few weeks. I’m 6ft 89kg right now.
I sit on my ass for work, so making time for hour long walks most days.
Hows it looking ?