Current plan is 3X week whole body compound.
5X5-8, Start with a weight that you can just get 5X5.
Each session try to push an extra rep: 5X5-5X6-5X7-5X8.
When all sets are done at 8 reps, increase weight.
I'm playing with my weights for a few sessions to feel things out for this plan.
My work schedule is currently Sat-Tues, 03:00am to 01:00pm, off Wed-Friday
This gives me two days off work when I can lift.
I drink a protein shake at work right before leaving, and workout as soon as I get home.
I'm normally lifting by about 1:30pm, and have to be done by 2:30pm. I get to play DAD the taxi
driver for my 16yr old High school junior.
Home gym setup:
310lb Oly set,
150 lb 1" bar set
bench with incline
mini parallel bars
back squats 5x5@150
Good workout! felt worked but not totally fried. Felt good over the weekend.
Back squats 5X8@t 130
Bent rows 5X5@ 130
dips 5X8 bodyweight on bars
wide chins 3X5 bodyweight
Was ready to workout today. Got a decent nights sleep last night, and work was not a PIA.
I'm expecting to see these numbers increase as I get back into this style of training again. I think I'll go back to the higher Back squat weight of the 11th and up the reps by 1 next time. Work in progress.
Last edited by glwanabe; 09-14-2009 at 05:59 PM.