For the past few years I've been focusing almost exclusively on strength with the big 3 only building work capacity/conditioning and muscle for the sake of getting stronger.
But now, I want to take a more balanced approach. I definitely want to at least maintain the strength I've gained, maybe even continue to get stronger albeit at a slower pace.
First thing I want to do is build work capacity and get a bit a leaner. While I'm not overweight (overfat), I'm quite a bit softer and smaller than most at my strength level and even those well below it I see in most gyms.
FWIW, I'm currently:
Bench: 310lb that's with a slight pause
Deadlift: 545lb (closer to 500 without using the 'fishing rod' technique)
The routine I've made for myself is as follows:
Light Plyos for activation and speed
*Week 1-3 work on 5's starting with an easier 5 on week 1 working up to a near max to max 5 on week 3.
*Week 4 deload, won't work up heavy at all on the main
*Week 5-7 Like 1-3 but with triples
*Week 8 deload
*Week 9-11 work with singles
Do some back off sets, 3x8 at around 60 percent for volume and practice
Hack Squat Machine supersetted with Swiss Ball Leg Curls (they took the leg curl machine out of the gym!!!)
3 sets of 10-15 with about 30s of rest between the two movements and 90-120s between supersets
Standing Calves supersetted with Seated Calves
Kind of like above except less rest since they're relatively tiny muscles
Lower Body Anaerobic Conditioning (stuff like tire flipping, sprints, complexes)
Wednesday: Bench/Chest and Back
Bench- same progression as Squat
Followed by back off sets 3x8 at around 60 percent
DB Bench Supersetted with Cable Rows
3 sets of 10-15 keeping rest somewhat limited
Upper Body Conditioning
Deadlift- Progression like with Bench and Squat except 5 percent lower since what I've found is that with deadlift less is more
-Back Off sets except 3x5 instead of 3x8
Back Raises supersetted with Side Raises Supersetted with Weighted Crunches
-Keeping Reps fairly high since Deadlifts came right before these
-For High Reps and Low Rest
Repeat Calves from Squat/Lower Day
-these need some work for those years of neglect so that's why they get two days
Saturday: Shoulder Girdle and Arms
-like with Squat and Bench except instead of 5s, 3s, and 1s, go with 12, 10, and 8
-Back off Sets
Close Grip with Chains Supersetted with Band Assisted Close Grip Pull Ups
-Like the other supersets. I don't do Chin Ups because they irritate my supraspinitus and wrists
Db Raise Triset (Front Raise, Side Raise, Rear Delt Raise)
Bi and Tri Superset with Smaller Exercise to a Pump
Upper Body Conditioning
If you took the time to bother to read through this than thank you haha. Except for the big 3 and Shoulder Presses, I'll be rotating through different but similar exercises to avoid overuse injuries and quite frankly boredom.
I figured the supersets for the moderate-high reps with the somewhat low rest will be good for improving body comp and work capacity and squeezing more volume in on one day.
The main lift remains low rep to maintain maybe even build strength.
I've found anaerobic alactic conditioning to be most effective because it puts very little strain on my recovery while boosting my metabolism.
Does anyone know any leg curl variations that don't require a machine that I can progressively add load with weight?
Edit: I forgot about my questions haha! For anyone that's tried a more powerbuilding type of routine what kind of stuff did you find most helpful and does this look like it could be effective or if it could tweaks or maybe even a total overhaul. Thanks!