been fooling around with routines as ive gotten back into lifting, mostly just throwing weight around 4 days a week to get the strength back up. thinking about going back to basics, high school football that is, what do yall think?
MON/THURS
1-knees up flat bench
2-standing shoulder press
3-single pressdowns or knees up skull crushers
4-dbell front or lateral raises
5-dips
TUES/FRI
1-deep squats
2-hang cleans
3-single leg press
3-seated rows or upright rows (eventually bent over rows instead of seated, havent pulled the whole stack on cable machine for sets yet)
4-weighted decline sit ups or weighted back extensions
5-chin ups
1/2: work up to max set of 1-3 reps (3 reps add 10-20 lbs)
3: 5-7 x 3, 60-90 sec rest (7 x 3 add 5-10 lbs)
4: 10-15 x 2, 30-60 sec rest (12-15 x 2 add 5-10 lbs, its pretty much two sets to exhaustion)
5: 1 set to failure
i toss in some shrugs and grip work as well on tues and fri
eventually im gonna have to mix up heavy and light westside style, but im still building back up a little bit so i can get away with working up to 1-3 reps or 5 x 3 heavy twice a week.