This is my new program for summer if anyone cares. Looking to hold on to strength and muscle size but get fit and lose some fat.
The focus is on performance gain, not so much aesthetics, as i find these come as a secondary effect to becoming more athletic.
it is a five day split.
3 heavy days (2 upper body one lower).
2 power days.
Monday
EVENING
A1 Bench
A2 Bent Rows pronated grip ezy bar
10reps @ 13 RM,
8 reps @ 9 RM
3x 6 rep @ 6RM (working sets) ~90 sec rest
[i basically have the same load (eg 2 wheels each side for both bars) on each bar howevr the ezy bar is only 10kg not 20 so it gives my back a 10kg lesser load which works out quite well 
]
B1 Pronated Pull ups (med/wide grip) (CHINS!!)
B2 standing shoulder Press
3 X 8 @ 8RM
cardio (20 minutes steady state, hey im still bloody unfit!)
Tuesday
MORNING
-15minutes HIIT
-5 sets of bodyweight complex
pressup to pull up to pike (NO weights used!!!) x 8
<60s rest
EVENING
-Power Cleans 5 x 5
-Push press 5 x 5
-abs( pick an “upper”, “lower” and rotational movement 2 sets each)
Wednesday
MIDDAY
A1 Incline db Bench
A2 supinated Sternum Pull ups
10reps @ 13 RM,
8 reps @ 9 RM
3x 6 rep @ 6RM (working sets)~90sec rest
B1 tbar rows (close hammer grip)
B2 dips
3 X 8 @ 8RM
cardio (20 minutes steady state)
Thursday
MORNING
-15minutes HIIT
-5 sets of bodyweight complex
pressup to pull up to pike (NO weights used!!!) x 8
<60s rest
MIDDAY
-hanging snatch 5 x 3
-push jerk 5 x 3
-Bar bell curls 3 x 6
Friday
MIDDAY
-Box Squats 5 sets
-GHR 4 sets -AMAP
-Deadlifts/rack pulls (see how my low back feels) 3 x 3
-standing calf raises 3 x 15 (anything heavier leaves bigs knurling marks in my back, yeah i know im a big friggin pussy)
nothing on sat and sun cause i work, and will be absolutely F****d, making it counterproductive…
comments are more than welcome
currently 218lb @ 15% BF
bench 300lb
squat 400lb
dL 445lb
3km run last week took 15 minutes (hahaha i used to do it under 10!!)
diet losely based on DontDiet, but that all goes to custard when working at the bar (is Guinness P+C or P+A hehehe)