Hey T-Men and T-Vixen's, I'm hoping that some of you out there are good for some advice. This is my situation. I'm going into the police next June and want to train my ass of before then. I train pretty hard at the moment ( 4 day per week) and follow some of the training routines and tips outlined by Brad Cardoza in the Stones And Tyres thread. At the moment I'm 6'2" and 105 kg or 230 pds. I'm 27 and have been lifting for 9 years. I like to follow a powerlifting and low rep orientated program.
My goal is to add 5kg and then strip back to 105. Is the low rep style the way to go??? Also my program is mainly based around compound movements. Hitting my legs is a priority. They're a good size at the moment but I can't get enough training into them.
This is what I have in mind:
Monday - Lower Body Push Movement
Tuesday - Upper Push
Thursday - Lower Pull
Friday - Upper Pull
Exercises that I like to build around are squat, deadlift, push press and bent over row.
Also I've broken the program down to 3 phases. Weeks 1-3 powerlifting style program, sets 4-5 and reps 4-6. Weeks 4-5 more bodybuilding routines thrown in like supersets etc to shock the body. Weeks 6-8 are powerlifting style again, set 5-8 and reps 2-4.
My diet isn't too bad at the moment. None of that steamed fish and rice stuff. Lots of oats and beans, plenty of meat and 2-3 shakes a day. Probably 7-8 meals a day. I just drink water and orange juice, no alcohol, soft drink etc.
Does all this look OK. Thanks.