This is my first post here, though I’ve been a reader for a long time. Lots of great info here!
I’ve been away from the gym for two months and now I’m getting back into training. I’ve decided to go with 2 workouts/week for the first two weeks, to make it easier to organize to start with.
I haven’t seen any such programs here, though, so I’ve decided to try writing my own. I plan to follow this with TBT.
A bit of background: Training for about 1.5 years, but I still feel like a beginner. Bodyweight 140 lbs, max bench around 100 lbs, max squat around 187 lbs, max deadlift around 165 lbs.
My goal here is to gain strength and size and restore my performance in both low and medium rep ranges. I also went with supersets and relatively short rest periods to improve conditioning for more difficult work later, as well as to save time.
Well, here it is:
All 10x3, 60s rest, 85% 1RM.
Week 2: increase load to 87.5% 1RM.
A1 BB Back Squat
B2 Standing BB Military Press
C1 BB Bench Press
C2 BB Bent-Over Rows
All 3x10, 60s rest, 72% 1RM.
Week 2: add 1 set, so it becomes 4x10.
A1 DB Decline Bench Press
A2 Snatch-Grip Deadlift
B1 Seated Cable Rows
B2 BB Front Squat
C1 BB Upright Rows
C2 Tricep Dips
So whadda ya think? I’ll be glad to hear any constructive criticism.