So be sure to keep a training diary. Write down your entire program; make note of sets, reps, and weights; record your physical measurements, and take periodic photographs of your physique to keep track of your development. This way you will always know what your training program is supposed to be, and can always look back and check to see how you were training in the past and what kind of success that program brought you.

I stopped training for about 1 month from late November to late December due to travel.

I have now resumed training, but I will be traveling again in mid-February and will be off for another 3 weeks. Therefore, this phase is primarily focused on rebuilding consistency and returning to baseline performance — not pushing for maximal strength.

Stats

  • Bodyweight: ~72 kg
  • Body Fat: ~19% (rough estimate)

Plan

  • resume training, maintain condition, and recover well.
  • no max testing.
  • 4 days/week

Body

  • Blood pressure readings have been within a normal range, but I occasionally feel slightly elevated. Prioritize sleep and recovery.
  • Avoid overeating after late-night training sessions.
  • Target 20–30 g protein per meal, distributed across meals. Prioritize vegetables; consider slower-digesting options (e.g., casein) when appropriate.
  • On rest days, reduce carbohydrates by ~1/3 to 1/2.

Weekly Split

Day 1: Upper Strength (Bench Priority)

Main Lift

  1. Bench Press: follow weekly progression (e.g., W1 160×5×4, W2 165×5×4 …)

Accessories

  1. Chest-supported row / Seated cable row: 3×8–10
  2. Lat pulldown / Pull-up: 3×8–12
  3. Incline DB bench (or incline machine press): 2–3×8–10
  4. Butterfly / Cable fly: 3×12–20
  5. Triceps pressdown: 3×10–15
  6. Lateral raise: 2×12–20

Day 2: Lower Strength (High-Bar Squat Priority)

Main Lift

  1. High-Bar Squat: follow weekly progression (e.g., W1 200×5×4, W2 205×5×4 …)

Accessories

  1. Romanian deadlift (RDL): 3×6–8 (stop short of failure; keep the back solid)
  2. Leg press: 3×10–15
  3. Leg curl: 3×10–15
  4. Core (choose one: Pallof press / Dead bug / Side plank): 2–3 sets

Day 3: Upper Technique/Volume (Paused Bench Priority)

Main Lift

  1. Paused Bench Press: follow weekly progression (e.g., W1 140×6×3, W2 145×6×3 …)

Accessories

  1. One-arm DB row / Cable row: 3×10–12
  2. Face pull / Rear delt fly: 3×12–20
  3. Light DB bench or push-ups: 2×10–15 (pump only, stop early)
  4. Biceps curls: 2–3×10–15
  5. Rotator cuff external rotation: 2×12–20

Day 4: Posterior Chain (Deadlift Priority)

Main Lift

  1. Deadlift: follow weekly progression (e.g., W1 175×5×3, W2 180×5×3 …)

Accessories

  1. Hip thrust: 3×8–10 (avoid long breath holds at lockout)
  2. Leg curl: 3×10–15
  3. Back extension / Reverse hyper (if available): 2–3×10–15
  4. Core (Hanging knee raise / Ab wheel): 2–3 sets

Week 1

Day 1: Chest / Bench

  1. Barbell Bench Press
    • 95 lb × 5
    • 135 lb × 3
    • 155 lb × 2
    • 165 lb × 5 × 4 (felt heavy; wrist/palm discomfort; ~RPE 7)
  2. Seated Row Machine
    • 100–120 lb × 10 × 3 sets
  3. Incline Dumbbell Bench Press
    • 40 lb × 8 × 3 sets
  • Late-night winter training reduced available session time. Overall readiness felt poor.

Day 2: Legs

  1. Barbell Squat
    • 135 lb × 2
    • 185 lb × 2
    • 205 lb × 5
    • 185 lb × 5 × 3
  2. Leg Curl (Machine)
    • 60 lb × 8 × 3 sets
  • Mild knee discomfort. Did not feel like doing Romanian deadlifts today. Felt slightly lightheaded during squats. Still easing back in and rebuilding conditioning.

Week 2

Day 1: Chest / Bench

  1. Barbell Bench Press
    • 95 lb × 5
    • 135 lb × 3
    • 165 lb × 5 × 5 (still felt a bit heavy, but better than last week)
  2. Incline Dumbbell Bench Press
    • 45 lb × 8 × 3 sets
  3. Seated Row Machine
    • 110 lb × 10 × 3 sets (back engagement felt good; setup/technique was likely better)
  • Bench felt better than Week 1, but still slightly challenging.

Day 2: Legs

  1. Barbell Squat
    • 135 lb × 2
    • 155 lb × 2
    • 185 lb × 2
    • 185 lb × 5 × 3
  2. Leg Press
    • 180 lb × 8 × 3 sets
  3. Hip Adductor Machine
    • 95 lb × 4
    • 115 lb × 4
    • 135 lb × 4
  • Forgot to change into squat shoes and forgot to wear a belt today, but wore knee sleeves (they helped a lot). No issues from skipping the belt.

Day 3: Chest / Bench

  1. Face Pull
    • 3 sets
  2. Paused Bench Press
    • 135 lb × 3 (felt heavy at the start)
    • 155 lb × 6 × 3 sets
  3. Single-Arm Cable Row
    • 20 lb × 10 × 3 sets
  4. Lat Pulldown
    • 110 lb × 8 × 2 sets
    • 120 lb × 8

Week 3

Day 1: Chest / Bench

  1. Barbell Bench Press
    • 135 lb × 3
    • 155 lb × 3 (felt quite heavy)
    • 175 lb × 4 × 5 (still heavy, but better than last week)
  2. Iso Lateral Row
    • 10 × 3 sets
  3. Incline Dumbbell Bench Press
    • 45 lb × 8 × 3 sets
  4. Triceps Extension
    • 3 sets

Day 2: Legs

  1. Barbell Squat
    • 135 lb × 3
    • 185 lb × 3 (sleep may have been too short this week; even with a belt and knee sleeves it felt heavy)
    • 205 lb × 5
    • 225 lb × 5 (manageable, but felt hard to sustain)
    • 205 lb × 5
    • 205 lb × 5
  2. Leg Press
    • 230 lb × 8 × 3 sets
  • Progress this week, but slower than expected — likely impacted by winter conditions and limited sleep.
  • Planning to consult a personal trainer next week to review a vertical jump plan.