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WLPH WORKOUT
#1
IM A SHARE WITH YOU MY CURRENT PLAN

[spoiler]MONDAY-PUSH|TUESDAY-REST|WENESDAY-PULL|THURSDAY-REST|FRIDAY-SPEED|SATURDAY/SUNDAY-REST

PUSH 3x5
a form of bench press (suggest low decline BB)
a form of shoulder press (suggest BB push press)
a form of squat
accessory movements a form of triceps (3x8)
+ form of abdominal work (suggest BB decline push crunch)

PULL 3x5
a form of pullup/pulldown (suggest neutral grip chins)
a form of row (suggest high elbow bench pulls)
a form of deadlift
accessory movements biceps curl (3x8), GHR (3x8)
+ form of oblique work (suggest DB side bend)
Bench Press (Calc 90%1RM-172lbs 3x5 65lbs DB 145lbs BB)
Set 1 65% 100 lbs x 5 70% 110 lbs x 3 75% 115 lbs x 5 40% 60 lbs x 5
Set 2 75% 115 lbs x 5 80% 125 lbs x 3 85% 130 lbs x 3 50% 75 lbs x 5
Set 3 85% 130 lbs x 5+ 90% 140 lbs x 3+ 95% 145 lbs x 1+ 60% 95 lbs x 5
Squats (Calc 90%1RM 262lbs 3x5 225lbs)
Set 1 65% 155 lbs x 5 70% 165 lbs x 3 75% 175 lbs x 5 40% 95 lbs x 5
Set 2 75% 175 lbs x 5 80% 190 lbs x 3 85% 200 lbs x 3 50% 120 lbs x 5
Set 3 85% 200 lbs x 5+ 90% 210 lbs x 3+ 95% 225 lbs x 1+ 60% 140 lbs x 5
Deadlifts (Calc 90%1RM 317lbs 2x5 255lbs)
Set 1 65% 185 lbs x 5 70% 200 lbs x 3 75% 215 lbs x 5 40% 115 lbs x 5
Set 2 75% 215 lbs x 5 80% 230 lbs x 3 85% 240 lbs x 3 50% 140 lbs x 5
Set 3 85% 240 lbs x 5+ 90% 255 lbs x 3+ 95% 270 lbs x 1+ 60% 170 lbs x 5
Overhead Press (Calc 90%1RM 124 3x5 105lbs)
Set 1 65% 75 lbs x 5 70% 80 lbs x 3 75% 85 lbs x 5 40% 45 lbs x 5
Set 2 75% 85 lbs x 5 80% 90 lbs x 3 85% 95 lbs x 3 50% 55 lbs x 5
Set 3 85% 95 lbs x 5+ 90% 100 lbs x 3+ 95% 105 lbs x 1+ 60% 65 lbs x 5
calculated for 5/3/1 Wendler with strstd.com

SPEED DAY
-----------------------------------------------

HIIT/PLYO/Sprint work - AM
WARM UP

tuck jumps 2x10
squat jumps 2x10

PLYO

20lb Sandbag
slams 3x5
side throws 3x5
overback toss 3x5
clap pushups 3x5

Two legged Hops 3x20mtr shuttles
split squat jump 3x10
Single Leg Hop 3x20mtr shuttle each leg.

SPRINT WORK

A.Bounding 3x20mtr

40mtr shuttle jogging start 75% intensity
40mtr shuttle walking start 75% intensity
40mtr shuttle standing start 75% intensity
40mtr shuttle jogging start 90% intensity
40mtr shuttle walking start 90% intensity
40mtr shuttle standing start 90% intensity
40mtr shuttle standing start 100% x3

or

B. Hills
Action|Intensity|Part
Jog....60%.......Flat
Sprint.95% ......Up Hill
Walk...20%.......Down Hill
Jog....50%.......Flat
Sprint.85% ......Up Hill
Walk...20%.......Down Hill
4x4 approx 20min
5min warm down jog

SPEED DAY Weights - PM

Pick one of the olympic lifts (C&J or Snatch).

warmup/technique work 3x5 reps @ 65% 1 rm, in this order.

Snatch Not yet Calc

Overhead Squat
Quick Drop
Hang Snatch

C&J Not yet Calc

High Pull
Hang Clean
Split Jerk

Rest Day

2-4min dynamic stretching
15-30min light cardio 60-70% intensity
15-20min of static stretching each rest day[/spoiler]

[spoiler]Dietary Info
190lbs Weight Loss Primary concern
2200 Workoutday..........|Protein=215g
2000 Rest................|Carbs=144g
25/40/35.Carb/Pro/Fat....|Fat=83g

BMR calculation for men
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375

EXAMPLE DAILY CALORIE REQUIREMENTS
190lb 5'9"
Maintenance 2728 calories
Weight Loss 2319 calories

For Meal suggestion and Diet generator visit Swole.me[/spoiler]
[Image: AJ9Mc.png][Image: AJ9Mc.png]
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