hey guys,
i conveniently used an injury as an excuse for an extended break...way too extended
now i'm on my 10th comeback or something like that, i've based my plan heavily off of bill starr's linear 5x5 program (http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm) i had great results with that program
i modified it for a little extra size rather than just strength (though that may have been a problem with my diet)
goal: get stronger and bigger
anyways, blah, here:
monday:
squat, bench, row
a couple of warm-up sets, then 3 sets of 8 reps, with the weight ramping up by 10lbs each set
topped off with 3x10 weighted situps
wednesday:
squat, military press, deadlift
warm-up followed by 4 sets using the 2nd set weight from monday for 6 reps, the deadlift is 4 different weights, ramping by 20lbs each set
3x10 situps to finish it
friday:
squat, bench, row
heavier day, warm-up, then first 2 sets are the same as monday, 8 reps same weight, 3rd set is same weight as monday's 3rd set but only 6 reps, then the next set is 10lbs heavier than monday's heaviest for 4 reps, followed by 8 reps of the 2nd set weight
then 3x8 lying tricep extensions and barbell curls
the following monday's new weights are 10lbs heavier than the previous monday, so friday's 4rep set will be the 3rd 8 rep set
overall, it's quite similar to the 5x5, but there are a few more reps and the weight increase from week to week is more aggressive
i'm thinking i'll only do the 10lb increase from week to week for 2 weeks, then i'll drop it to a 5lb increase every week, or every other week
i actually don't know if i'll be able to do the 2nd 10lb increase, i'm hoping muscle memory saves my ass
what do you guys think?