Week One:

Back after wrist injury.

Monday

Squat
155 x 5
175 x 5
195 x 5
225 x 5
255 x 5

Bench
135 x 5
155 x 5
175 x 5
195 x 5
225 x 5

Row
105 x 5
120 x 5
140 x 5
160 x 5
185 x 5

Back Extensions
15 x bw
15 x bw

Hanging Leg Raises
20 x bw
20 x bw

Cable Crunches
20 x 180
20 x 180

Wrist Curls
30 x 30
30 x 30
30 x 30


Wednesday:

Squat
155 x 5
175 x 5
195 x 5
225 x 5

Military Press
75 x 5
90 x 5
105 x 5
120 x 4
110 x 5

Deadlift
200 x 5
225 x 5
250 x 5
280 x 5
315 x 5

Calf Raise
225 x 15
225 x 15
185 x 20

Weighted Ab Machine
155 x 20
155 x 20
155 x 20

Wrist Curls
30 x 40
30 x 40
25 x 40

thanks for the info

How many days a week do you train?

Right now its going to be three days. Ill train today after work. This will be for 3-4 weeks. Then i plan on switching back to a 4 day schedule with the same set type/amount with added cleans/snatches/whatever else i decide to add.

That's a shit-ton of volume. I wish I was 22 again.

i keep forgetting to update this:

Last friday:

Squat:
4 x 5 up to 230
260 x 3
200 x 8

Bench
4x5 up to 200
230 x 3
175 x 8

Row
4x5 up to 170
190 x 3
140 x 8

Bi/Tri Assistant work:
3 x 8 EZ Bar Curl / 3 x 8 Single Hand Cable Pushdown
3 x 12 Incline Curl / 3 x 12 Overhead Ext

Forarm Curls: 3 x 20

This week so far:
Monday:

Squat 5 x 5 up to 260

Bench 5 x 5 up to 230 (last set spotter was overzealous, pissed me off. only counting 3)

Row 5 x 5 up to 190

Abs/Lower Back Work
Grip Strength Training (Finger Grip Hangs, Plate Holds, Barbell Holds)

Tuesday:
Swimming: 350 meter workout/ 250 m running in water

Weds

Squat 4 x 5 up to 230
Mil Press 5 x 5 up to 120 ( last two sets at 120 - 4 reps)
DL 5 x 5 up to 325

Abs/Calf work
Grip Strength Training (Rope Hangs, Finger Plate Holds, Side Wrist Curls)

Thurs:
Swimming: 400m workout/ 250m running in water/ 200m

Originally posted by: pudge

That's a shit-ton of volume. I wish I was 22 again.

chad waterbury has a great program and some great general advice to ramp up your recovery abilities and acclimation to higher volume