Beastmaster103 - back to basics
Bio:
Age - 35; Height - 6'1"; Weight - Approx 215 lbs
My personal life has been quite hectic since the beginning of the year, but things will be slowing down in the next week or so. I've been on a layoff since late January/early February, where I was making very good progress. Additionally, I cut from a high of 247 lbs to around 215 since mid-December 2012. So my body recomposition may make things interesting with gains and caloric intake.
I am going to start fresh with the 4X4 program after taking a look at the great gains many have made, whether it be through beginner or intermediate progress.
My initial goal is to make it through a 12 week duration, prior to a retest of 1RM, without any failures during the worksets. This will coincide perfectly with my annual trip to the beach with my family.
At the end of last year, after some form checks and a visit to a local PL gym for a squat instruction/critique, I restarted my back squat. It turns out I was not using my hips and leaning back enough, while allowing the knees to slide forward once I got down in the hole.
So...conservative 1RM's to begin the 4X4 are:
Press - 145, with 5/2.5 jumps
Deadlift - 315, with 15/7.5 jumps
Bench - 205, with 5/2.5 jumps
Squat - 225, with 10/5 jumps
These jumps may be tapered after the the first couple of months, but I will eventually try to keep my DL 15/7.5 level, BS to the 10/5 level, and the BP & Press at the 5/2.5 level. I am optimistic that my gains will come quite fast in the first two months...
I plan on weighing myself every morning, at least on lifting days, to keep track of my BW. I may even start to list my caloric intake, but that won't be happening anytime soon.
The supplement/accessory exercises to start will be (copying what Les had listed on the early 4X4 thread comments):
M- OHP (use 4x4 program)
Assistance: Bent over DB Row- 3x8-12, Reverse Flies- 3x8-12, DB Curls: 3x8-12
T- Squat (use 4x4 program)
Assistance: DB Lunges - 3x8-12, Weighted Ab Work- 3x8-12
Th- Bench (use 4x4 program)
Assistance: Weighted Chin-ups (or Pulldowns): 3x8-12, DB Muscle Snatch: 3x5-8, Tricep Extensions: 3x8-12
F- DL (use 4x4 program)
Assistance: Light Paused Squats: ramp up to a top set of 3; GHR - 3 sets of 8-12
I will be incorporating some cardio on Tuesday and Friday, after the squat and DL workouts, respectively. It will be a simple 20 minute session on an elliptical.
I will start very conservatively for the first couple of weeks on the accessory exercise weights, since I don't want to have any more DOMS than necessary.
I'm looking forward toward this program and the great gains I've heard.