MASS.......I think I've been wayyy overtraining. So, looking at Mentzwer's reads and some of the proteges out there, I've developed a semi HIIT plan...thoughts? Bodybuilder off season.........


Sunday:

Behind-the-neck push press (5-5-5-3-3)
Front Squat (5-5-5-5-5-1-1-1)
Deadlift (up to a 5, 3, or 1) OR Power Cleans/Clean Pulls (I'll alternate weekly)
Incline D-Bells (4 sets, 12-20 range for big tits)

Monday:

Power Snatch (reps will vary as I am not 'training' these and they are more to recover from Sunday's pulling onslaught)

Snatch Pull (4-5 sets of 3)
Decline Situps (3 sets)
Calf Raises (3 sets)

Tuesday:

Flat Bench (5x5 add weight each set)
Pendlay Row (5x5 add weight each set)
Weighted Dips (3 sets, heavy and hard)
Front Squat (5x5, straight weight, roughly 85% of my best 5)

Wednesday:

Off

Thursday:

Close-Grip Bench (5x5 straight weight)
Back Squat (5x5 straight, followed by a few heavier singles if I feel fast/strong)
Strict Overhead Press (5x5 add weight each set)
Jump Shrug (6x5....I know many like high reps, but I prefer the low reppers, lower reps = more weight, which = bigger traps, which always = good)

Friday:

Random gay day....chins (which are heterosexual) .....biceps and calves (which are NOT heterosexual)

Saturday:

Watch college football and try to eat 10,000 cals to prepare for Sunday's onslaught