Ok, so this will be my first real strength cycle, ever. The three coming months I will be doing
Sheiko #30, #31 and #32, with some modifications. I will be doing less sets (9-12 less/day), and I'll add one day of "crossfit cardio" with focus on olympic lifts, muscle ups, etc, to a total of four training days/week. Some days I'll exchange the specified assistance work for something else, such as american deadlifts/glute ham raises (for my anterior pelvic tilt), or human flags (for my goal of being able to hold one for three seconds at the end of the summer). I will be working under a small (300kcal?) caloric deficit, and do some light assistance work on my days off (mainly for rotator cuffs and mobility). Weights will be based on these maxes:
Squat 105
Becnh 75
Deadlift 165
The intensity will be 2min/set, with a ten minute warmup, five minutes prep between the exercise blocks (of which there will be three or four each day), and 15 minutes set aside for each assistance exercise block (of which there will be two or three each day). Today my workout was finished in 1,5 hours, which feels like a reasonable time for me, meaning that I'm comfortable with and used to it.
You may now place your bets as to whether I'll meet my summer goals or not.
