Ok, I've posted my plan for the next 5 weeks here:
http://www.bodybuilding.net/training...gram-3383.html
Here is the plan I'm following.
Quote:
Sunday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (regular)(same weight)
Barbell bentover Rows 5x5 (same weight)
Accessory: Dips 3x10 (bodyweight), Swissball Crunch 3x10(weighted)
Monday: Low Intensity Cardio, Basketball 6-8 hrs after cardio
Tuesday:
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight)
Pull ups 5x5 (bodyweight)
Accessory: Incline DB curls 5x5, Hanging Knee Raises 3x20
Wednesday: HIIT Cardio
Thursday:
Olympic Squats 5x5 (same weight)
Incline Bench 5x5 (same weight)
BB Shrugs 5x5 (same weight)
Accessory: DB Skullcrushers 3x8, DB Oblique Side Lifts 3x8, Lying incline DB Rows 3x8
Friday: Off
Sat: HIIT Cardio
I go up 5-10lbs (upper) 10-20lbs (lower) every 1-2 weeks.
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Today's results:
A2G 5x5 @135
Flat Bench 5x5 @210
Bent Over Row 5x5 @95
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x10 @bodyweight + 25lb plate
Sunday's Thoughts:
Bench was great, a personal best for me.
Squats were ok as well.
I felt I could do more with the row, but didn't want to put too much stress on my lower back until it's able to handle it.
I will def go up to a 35lb plate next time on the crunches.
Mass Fall/Winter Program
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