Grappler13 needs Training Help

[Grappler13]

Hey fellas,

I just finished a ten week cycle of test-e and have some great strength gains. Sadly, two weeks in, I snapped my ankle and had to give up jits for a few months. Well, I'm recovered (my wind sucks) but I'm ready to get back to the studio and train and want to keep powerlifting.

I can do jits teusday and thursday night as well as wednesday morning. I'd also like to get in three weight workouts or maybe four a week. Diet is in check and will up the calories to account for the expenditure in jits. PLEASE: any advice as to how I should split my workouts up to cover my whole body. I'm not looking for hypertrophy but raw strength.

[Grappler13]

So here's what I plan to do. Jits on Mon/Wed/Fri and Tues/Thurs/Sat I'll do German 3x3 training (Squats/Bench/Deads). I'll keep the 3x3 block training up for another 2 months and then might try some HIT training. 1500 calories/ed as well. I'm 200 now with Bench @ 275, Squat at 350 and Dead at 405. I'll post any new gains.

[sonar1234]

I got some advise for you , why dont you try HIT training twice a week, you will get tone of strenght that way cause its powerlifting base and you can train Jiu Jistu has well.

Sample training plan:

Squats
Bench press
Military press
chins ups
t bar rows
deadlifts
bb curls (if you feel like it but its optional)

All exercices must be taken to failure with maximun weight you perform only 2 sets per exercices.
rest for 4 days then do it again.

Keep a training log has well.

[Grappler13]

So with Hit, I warm up and then do two evil working sets per exercise? Is that about right? And, why not three days per week? Is that too much IYO?

[sonar1234]

So with Hit, I warm up and then do two evil working sets per exercise? Is that about right? And, why not three days per week? Is that too much IYO?

Thrust me Grappler13 if you do it right 2 days a week is plenty, and your recuperation will be out of this world.

Yes warm up good at least the big muscles before performing this, chest, back legs hams and lower back.

Do some light sets of 8-10 reps an maybe hit the stationnary bike for 5 to 10 minutes low intensity to warm you up.

[sonar1234]

Never substitute forms for heavier weights keep that in mind also.

I did a steroid cycle back in 1999 my only steroid cycle and after my 2 months i was losing strenght like crazy, i met a powerlifter that put me on this program, i was at 204 pounds at that time and also gaining fat cause when i was on steroids i ate a lot.

I re-ajusted my diet and trained like this for 6 months did some cardio on top of it too, badminton 2 times a week, some running, and i was wrestling 1 times per week, after my 6 months my bodyfat was lower and i weighted in at 225 pounds solid.

[zimmy]

Thrust me Grappler13 if you do it right 2 days a week is plenty, and your recuperation will be out of this world.

you guys know each other in real life ...

[Grappler13]

I appreciate the info on HIT. Plan to try it out. What choo talkin's about Zimmy?

[sonar1234]

you guys know each other in real life ...

Yeah we work site by side each day we just post on the internet for fun