Hello everyone…
I am back here on the forum after a long long time.various reasons…had a baby girl…accident…travel…new job…was still training…
I hope to receive the some level of advice, critique as i am back training…
Current numbers
Squat: 110 kg
Bench: 90 kgs
Deadlift: 120 kgs
Overhead Press: 62.5 kgs
Current weight: 74.4 kg
Goal is to Eat Clean and Build Lean…
Routine: currently doing a version of power + GVT, where GVT is for legs only
Day 1:
5X5 second Sprints + Warmup which can be:
- Kettle bell swings
- Box Jumps
Squats 3-4 Sets of 3-5 reps
Assistance: Hack/Front Squats: 3 Sets of 6-8 reps
Overhead Press: 3 Sets of 5 Reps
Assitance: Rear Lateral Raises: 2X 12
Calves: 5 X6-8 ( Heavy)
Day 2:
Warmup includes:
- PLyo Pushups
- KEttle bell swings( I dnt like them much though)
Deadlift: 3-4 Sets of 3-5 Reps
Assitance: Lying Leg curls or RDLs: 3X6-8
Bench press: 3 Sets of 3-5 reps
Assistance: Dips 2 X6-8
Day 3: Rest
Day 4: Legs(GVT)
5X5 second Sprints
Squats: 10X10 at 60-65% 1 RM
Lying leg curls or SLDLS: 10X10
Calves: Standing or Seated Raises: 5X10-12
Here is where the problems starts for me
I am not sure for the remaining two days how do i structure it…like
- Chest + Back and Shoulder +Arms OR
- Chest + Arms and Back and Shoulder OR
- Push and Pull
Now I have hurt my groin doing squats…cannot even do bodyweight squats…so while I am on a break recovering I am looking at various programs which give me more focus…and a plan to follow…
I was looking at Indigo Project Training Programs
what are your thoughts about it…i will greatly appreciate your help…
