for background I've gradually worked up toward this and am around 170 lbs 5'11. my 1rm bench was 285 when I was 10 lbs heavier (idk now). 1rm deadlift was 415 at 180lbs and squat is currently 305 at 170 lbs.
here's my roughly 2-2.5 hour workout if you were curious:
5x3 heavy squats with 5x5second pause light squat (sometimes down to barbell with no weight)
5x3 heavy bench with wide grip light bench at 10x3
3x5 light incline and decline bench focusing on form and muscle contraction
3x8 bent over rows
3x8 stiff leg deadlifts
3x10 preacher curl
3x10 skull crusher
3x8 dumbbell overhead press
3x10 calf raises
4x60second planks
15 min high intensity intervals on treadmill
I'll alternate squats with deadlifts depending on which I feel needs more work that day but these are all the bases I try to cover every 2-3 days. 3 days I'll usually do the full workout and 2 usually like 85% if my body hasn't fully recovered.
Any insight? I'm trying to cut down on how much beer I consume but generally speaking my diet is sound.
here's my roughly 2-2.5 hour workout if you were curious:
5x3 heavy squats with 5x5second pause light squat (sometimes down to barbell with no weight)
5x3 heavy bench with wide grip light bench at 10x3
3x5 light incline and decline bench focusing on form and muscle contraction
3x8 bent over rows
3x8 stiff leg deadlifts
3x10 preacher curl
3x10 skull crusher
3x8 dumbbell overhead press
3x10 calf raises
4x60second planks
15 min high intensity intervals on treadmill
I'll alternate squats with deadlifts depending on which I feel needs more work that day but these are all the bases I try to cover every 2-3 days. 3 days I'll usually do the full workout and 2 usually like 85% if my body hasn't fully recovered.
Any insight? I'm trying to cut down on how much beer I consume but generally speaking my diet is sound.
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