Hey guys. This is one of my first posts… so just a little backround info. 5’10, 245ish, about 11% bf right now. Been training for 11years or so. mostly it was for sport specific football. After college ended i have been doing MAX-OT training. i am looking to get back to my basics…
Full Squat, Deadlifts, Hang Cleans, heavy barbell rows, bench press, and Standing Push Presses. Add weighted pull ups, barbell curls, weighted dips, heavy abdominal work, and some core work (back extensions, reverse hypers, GMs or glute hams) and that should make up 95-100% of the total number of exercises i wanna do. Maybe some heavy incline DB bench as well. Simple and hard is the key here for me. i was thinking 5x5’s???
i basically wanna start over because i have been using MAT-OT principals for so long. the whole one bodypart per week thing kind of has me in a rut. back to real basics. Help with what excercises should be done on what days coupled with the other excecises would be greatly appreciated. just basic principles would be needed and i can toy with it a little. id like to start, you know, squatting 2x per week, benching 2x per week, DL 2x per week… something new… my body can handle it for sure.
I am just not sure how to organize the weekly and daily schedule. which excercises should be done with which, on what days etc etc. haha my whole life i have had a coach or max-ot setting up the schedules for me hahah so now i dont knwo what to do. sorry my english is ok but not the greatest. thanks in advance guys. keep it bumped if you can. cheers