Ok, im trying to get myself a better workout base to work with.
Currently 93kg 5'10" (I've managed to lose about 6kg of bodyweight in the last month, and strength is about the same).
I'm trying to lose more weight (not through my lifting though), as well as develop explosive strength, max strength, muscle endurance (in that order). Flexibility too, i stretch a lot and i think i've got that one worked out at least.
I do capoeira 2 times a week (sometimes 3) for 1.5 hours.
Today I busted the routine that the PT at the local gym had given me, basically a 3 day "bodybuilding split" that seems to go against the grain of what i want to achieve.
Deadlifts (new for me): 5 x 1-2 reps with very short rests (15s max) @ 110kg
One-arm side press: 2 x 3 on each arm at 27.5kg
Dumbell lunges: 2 x 8 (alternating sides) 30kg dumbell in each hand
Wide grip Chins: 3 x 4 (just short of failure)
Dips: 3 x 5 (ditto)
Calf raises: 2 x 8.
Obviously this is a low volume workout, but i feel that if the other 2-3 workouts in the week include some olympic style lifts (ie. push presses, snatch, cleans etc) it would be a good workout for me.
Any thoughts/opinions (or suggestions to fill out the rest of the week?)