Hey guys, I am former powerlifter (4 years competing) who spent the last two years in skinny land. Playing sports and looking pretty. Anyways, I am sick of seeing people who are stronger than me and am returning to the platform.
For the last three months I have been rebuilding my base, here was my basic routine:
FSQ 5x5
BP 5x5
DL 5x5
3-4 days per week, plus kettlebell GPP twice per week top keep some variety of movement. I definitely got stronger and put some muscle on doing this, especially in the back and ass!
I have pretty much milked this program and am thinking of a weekly plan something like this:
- Upper Body Max Effort, rotating between bench, incline bench, floor press, pluss acc work
- Lower Body Max Effort, rotating between back squat, FSQ, deadlift, plus acc work
- Full body hypertrophy, higher reps, nothing too stressfull, different movements than in the ME days
- kettlebell conditioning work
I know the kettlebell stuff is kind of wierd here but it is a passion of mine. They will be taking a back seat in terms of intensity compared to the lifting though.
Any ideas moving from my super basic routine would be appreciated. Thanks!