I’ve trained on and off for some time, I ended up losing a lot of weight due to training in Thai boxing. The Thai boxing has taken a bit of a back seat while I focus back on strength training.
My goals are to improve my strength, power and fitness while adding some mass (hypertrophy is not my main goal by any means). I’m eating around 2800 calories a day with the odd day treat day. And my current stats look like this…
Age: 23
Height: 5 6
Weight: 70kg
Bodyfat: 15-20%
Squat: 105kg- 5x5
Bench: 77.5kg- 5x5
Deadlift: 165kg 1rm
My workouts consist of two strength days and two conditioning/supplemental days. The strength days are the stronglifts 5x5 workouts with a few supplemental exercises to follow. The conditioning days can vary slightly but I will give examples
Workout 1
Squat 5x5
Bench 5x5
Pendlay row 5x5
Workout 2
Squat 5x5
Standing press 5x5
Deadlift 5x1
Workout 3
Turkish get ups- 5 sets of 1-5 reps
Windmills- low reps
Barbell cleans- low reps
Followed by a barbell complex
Workout 4
Dumbell row- 3x10
Dips- 3x10
Squat jumps- 3x10
Chin ups- 3x10
Close grip bench- 3x10
Tuck jumps 3x10
Followed by barbell complex
Just wondering what you guys made of this as a programme.
Thanks.