Ive been cutting this summer from 20%bf at 205 at 5'9.5'' down to 180 with a much lower bf% (havent had it accurately measured but I am a lot leaner). During this process I injured myself and so trainining suffered a bit but Im back on my feet and ready to re-bulk with minimal fat and get stronger (strength-wise Im pretty much the same). Strength is still the highest priority but I am paying more attention to bulking (via volume and diet) than I have in the past.
Before I continue heres a little light on my injury, I thought I had a QL strain and indeed it was but it was the result of a subluxated spine curving to the left, this caused my hips to go off balance and overload my hamstrings because my glutes werent activating properly. As a result my hams were taking up the slack and then became irritated from the overload while my glutes because really weak. During a vacation from leg training I was getting adjusted by the chiro and laying off spinal compression and leg work. Now that the scar tissue from the strained hams is mostly gone, and my spine is aligned, I can do leg days. On the negative side, my work capacity, limit strength and some leg size has gone down temporarily.
This routine is my own creation with consultation from people much larger and stronger than I, but it follows the conjugate method. For a quick layout of what that is, read this thread:
http://www.ruggedmag.com/forums/inde...+periodization
Day 1 – Leg Day: Squat Dominant
1. Dynamic Box Squats: 6-8x2 with @50% of your 1RM off of a Parallel Box.
2. Low Box Squats: 3x5
3. Front Squats : 4x10-12
4. GHR: 4x10-12
5. Ab Work
Day 3 – ME/High End Bench Press
1. Upper End Bench Movement up to a heavy triple ~85% (Choose One)
a. 3 Board Press
2. 4 or 5 Board Press, up to a heavy triple ~85% 2X3
3. Rack Lockouts 1x3
4. Back Work : Pull-ups: one rep shy of failure
5. Shoulder Work:
a. Lateral Raise: 3x10-12
b. Rear Laterals: 3x10-12
6. EZ Curl Bar Curls: 4x12
Day 5 Legs: Pull Dominant
1. Dynamic Deadlift or Olympic Pull 6-8x1 with 50% of your 1RM
2. Deadlift: 3x5
3. Stepups: 3x10-12
4. Reverse Hyper: 4x12
5. GHR: 1-3x20 (gonna try do get this)
6. Calf Raise: One day high volume, low rest, high sets / one day the opposite
7. Ab Work: 4x15-20
Day 7 “DE/Low Bench Day”
1. Low End Bench Movement up to a heavy triple ~85% (use speed to work up to this)
e) Close grip bench
2) 1 or 2 Board Press, up to a heavy triple ~85% 3X3
3) 2 or 3 Board Press, up to a heavy triple ~85% 1X3
4. Back Work: DB Rows: 3-4x10-12
5. Upright Rows: 4 sets of 10-12
6. Biceps: Hammer Curls: 4x10-12
Ill be fitting in 2 sessions of HIIT where possible as well. Im starting tomorrow. Im stoked. All comments and suggestions are welcomed. Lets rock!