This is something I've been thinking about over the last few weeks, It might seem like nonsense which is why I submit it here to the brains and experience...

My goal is 10% bf, greater strength and mass without cutting. Hopefully a slowish recomp with global improvements in reps, weight and physique that will be easy to maintian. Aiming mainly for even distribution of strength and then in maybe 3-4 months sculpt with set bodypart days

This is my intention.

day 1: light upper, 4*12-15 reps, 60-90s rest
day 2: light lower, same as above
day 3: Cardio - 40 min steady state or 20 mins hiit
day 4: Med Upper 3*8-10 reps, 90-120s rest
day 5: Med Lower, same as above
day 6: Cardio - 40 min steady state or 20 mins hiit
day 7: Full body 5*5 similar to HST final weeks Squat Day
day 8: cardio
Day 9: Full body Deadlift day
Day 10:cardio
Day 11: Full body Press day
Day 12: cardio
Rinse and recycle

Light/medium upper*
A1 Dips or Bench Press - any variation
A2 BO Row
B1 Shoulder Press/Military Press/Upright Row
B2 Pull Ups/Chins - grip variation
C1 Bicep Isolation
C2 Tricep Isolation

*Supersets on the light week - lactic acid, arms always supersetted

Light/medium lower
A1 Squats
A2 SLDL/Good Morning
B1 Leg Ext
B2 Leg Curl
C1 Calves

Not sure what exercises to do on the 3 full body days yet, I know a few good sources to get ideas from.so any input here would good but

This is good for me because it allows for different rep ranges and covers most of the bases and I can mix up the exercises as I want. Cardio may be missed in favour of an outdoor activity with the kids but training will be rigid.

Hoping to get positive input but no pulled punches...

You certainly won't get bored with all that activity. I think you may find that a deadlift day is too exhausting unless you limit the number of sets and reps.

I look forward to reading your journal on this.

simon m wrote:You certainly won't get bored with all that activity. I think you may find that a deadlift day is too exhausting unless you limit the number of sets and reps.

I look forward to reading your journal on this.

Thanks Simon, do you think that the whole thing is ok overall all will the different styles/rep ranges conflict so much as to reach no goals or not progress at all?

upright wrote:

simon m wrote:You certainly won't get bored with all that activity. I think you may find that a deadlift day is too exhausting unless you limit the number of sets and reps.

I look forward to reading your journal on this.

Thanks Simon, do you think that the whole thing is ok overall all will the different styles/rep ranges conflict so much as to reach no goals or not progress at all?

You're shaking up you body, keeping things fresh and thereby forcing adaptation. The only worry is how your CNS will cope, but you'll soon find out!

I think that this looks like fun and the gym should be fun.

Wow - I might have come up with a good idea in training then - a first - all that sea air must have cleaned out a few cobwebs...

The only thing I have little/no experience with is the 5*5. I'm hoping that incorporating this will help boost strength fairly quickly and allow for adding more weight on the medium days and finally the lighter(lactic acid) days. Thus in time great unifrom improvements.

Suppose I really need to put down some goals as to what weight I'll be lifting in a few months... Although that would be quite embarrassing as I expect I am the puniest person on ESN by a country mile.

upright wrote:Suppose I really need to put down some goals as to what weight I'll be lifting in a few months... Although that would be quite embarrassing as I expect I am the puniest person on ESN by a country mile.

The longest journey begins with a single step...

simon m wrote:

upright wrote:Suppose I really need to put down some goals as to what weight I'll be lifting in a few months... Although that would be quite embarrassing as I expect I am the puniest person on ESN by a country mile.

The longest journey begins with a single step...

have you been reading books again Simon!

kp1512 wrote:

simon m wrote:

upright wrote:Suppose I really need to put down some goals as to what weight I'll be lifting in a few months... Although that would be quite embarrassing as I expect I am the puniest person on ESN by a country mile.

The longest journey begins with a single step...

have you been reading books again Simon!

Yep!

And loads of stuff about businesses and the web and such like!

Quick Bump on this.

Have done 15s and 10s upper/lower workouts and heading into a 5*5 for the next week. From reading some stuff, it seems I need 2 days rest between these workouts, which makes the whole cycle nicely into 14 days.

Here is something I ripped off completely, was hoping you might offer any advice, some exercises I've never done in here and I'm completely new to 5*5. Have added comments, they'll probably outline what a complete knob I am at times but have given up hiding behind the screen, want real results now so I can join in properly with pics of my ass etc...

Monday

Barbell Bench Press 5 x 5
Bent Over Row 5 x 5 - Have been doing these Underhand shoulder width but think I should change to Wider Overhand
Squat 5 x 5
Stiff Leg Dead Lift 5 x 5 - Have confused these with Staright Legged Deads in the past(which I have been doing)
Standing Calf Raise 2 x 5 - weighted bar from squat rack
Hanging Leg Raise 2 x 5 - will be doing just normal leg raises on parralel bars

Rest 2 days


Thursday

Incline Press 5 x 5 - Don't do much of these because of laziness and annoyance at lower weight - time to man up...
Dead Lift 5 x 5 - Sad I know, but never actually done the basic Deadlift(tosser)
Dumbbell Row 5 x 5 - Never Bothered, prefer bars to bells, another mistake
Front Squat 5 x 5 - these new too
Seated Calf Raise 2 x 5 - bar lying across the knees?
Incline Sit Ups 2 x 5 - Crunches?

Rest 2 days
Repeat Workout A

Because most of the stuff is new, I was just gonna go for a few progressive warmup sets onthe new stuff until it gets heavy, go for the first 2 working sets at an estimated weight and then progress again so long as I keep hitting the requirements.

First cycle has been mainly about getting back into it after 3 weeks off what with hoidays, spongey ankles and various diseases... Have found that I'm capable now of lifting more than when I used the Epidrol in April. Think I've been selling myself short on some bigger lifts, hence the being stuck at pathetic weights. I have a new, less gob shitey confidence now and feel alot more comfortable with making the constant little steps and pushing harder and trying new stuff. Also helped getting the Hot gym so I can do all the bodyweight stuff.

Alot of gobbledygook there but it is very early. Maybe someone will have time to formualte a reply...

Thanks guys

Seems sound. Just give it Laldy!

I dont think theres any set rule with bb row grip width ect as its relative to the width of your stance and where you get comfy with that. Just a matter of finding the "groove" that you can really feel hiting the lats. I like a pretty close foot stance with arms at shouderwidth or a little wider ( just at the start of the grip thread on the olly bar) to clear my legs.

kp1512 wrote:

simon m wrote:

upright wrote:Suppose I really need to put down some goals as to what weight I'll be lifting in a few months... Although that would be quite embarrassing as I expect I am the puniest person on ESN by a country mile.

The longest journey begins with a single step...

have you been reading books again Simon!

I think he's just watched Lord of the Rings...

Sounds like a fun thing upthecunny - a bit too strict/complicated for me, but definately not something that'll bore you...