STEP ONE- GET A JOURNAL- WHETHER ON YOUR PHONE OR IN A SMALL NOTEBOOK, YOU MUST BEGIN THE HABIT OF RECORDING YOUR PERFORMANCE.
TEST DAY- today and in a few days you will be testing your 1 rep max for a couple of compound lifts. YOU WILL NOT DO THIS AGAIN FOR A LONG TIME. From now on you will be following the "5-10" rule, allowing you to build working strength, grow lean muscle, and not "fry" your system by lifting too heavy, or waste time and energy on extreme amounts of volume. IT IS IMPORTANT THAT WE GAUGE WHERE YOU ARE NOW
100 Single-unders with jump rope. THEN: 3x: HUG Hip mobility drill. Finally 5 rounds, adding weight each round:
5 Row, 5 Deadlift, 5 Clean, 5 Front Squat, 5 Push Press
(1) WORK UP TO 1RM MILITARY PRESS. STRICT, NO BOUNCING. WORK UP WITH SETS OF 5, ADDING NO MORE THAN 10 LBS PER ROUND. ADD LESS AS YOU GET HEAVIER, AND DECREASE TO SETS OF 1-2.
(2) TEST MAX PULL-UPS AT BODYWEIGHT
(3) WORK UP TO 1RM DEADLIFT. YOU MAY USE EITHER SUMO OR CONVENTIONAL STANCE, WHICHEVER ALLOWS YOU TO USE BETTER FORM. USE SETS OF 5, ADDING NO MORE THAN 25 LBS PER ROUND. ADD LESS AS YOU GET HEAVIER, AND DECREASE TO SETS OF 1-2.