Ok so the new program starting Monday is below (apologies if it’s a long read)
Goal: Build muscle, practice the main movements (me saying this in @anna_5588 's log reminded me I need to do it too!) and more importantly build the required muscles to develop power and speed.
Basic recap: 1 Full body, 2 Lower + 2 Upper. Basically GVT based split into 3- 5x10 sessions instead of one 10x10 on main compounds. Will hit Arms and Abs on “Booster sessions” at the gym I work instead of during these sessions as I have a habit of neglecting them.
Monday (Full body)
5x10 Squats
5x10 Deadlifts
5x10 Bench
5x10 Rows
3x CGBP
3x Weighted Chin ups
3x10 DB shoulder press
3x Heavy Prowler marches
Tuesday= Rest (apart 10 sets of hamstring work at the Gym I work at) due to 3am start
Wednesday (Upper Body)
5x10 Incline Bench (MR on last set)
5x10 Rows
5x10 DB Shoulder press
5x10-12 Lat pull down
4x10-12 DB bench
4x10-12 Low Cable Row
Will do Arms + throws at work in the evening
Thursday
5x10 SSB Squats (MR on last set)
5x10 Sumo Deads (MR on last set)
4x SSB Alternating Lunges
3x RDL
3x Hip Thrust
5-6 Sprints
Will do a few jumps and Ab work at work in the evening
Friday
5x10 Bench (MR on last set)
5x10 Rows
5x10 DB Shoulder press
5x Pullups (weighted)
4x10-12 Inc DB bench
4x10-12 Row Variation
Arms
Saturday
5x10 Squats (MR on last set)
5x10 Deads (MR on last set)
4x Good Mornings
4x Hack Squats
3x Hamstring machine
6x3 Jump variation
ABS
Sunday= Rest
Will be at the MMA gym Monday, Tuesday, Friday and Saturday evenings