Here’s the plan:
FOR ALL WORKOUTS:
Take about three minutes between sets or enough time to complete the target reps. Don’t worry if this seems difficult at first. Going from one set to failure to a 5×5 format is a BIG jump in work capacity/total tonnage. It’s also why it works; your work capacity will pick up fast and the remaining maintenance phase workouts will be much easier.
– Bench press 5 sets of 5 reps or 80% of your new 1 Rep Max.
– Seated shoulder press 5 sets of 5 with a target weight that gets into that range.
– Close grip bench press, 1 set of a 6–10 second static hold at the top of the movement.
– You’ll need a spotter here or perform inside a power rack. Target is 20–40% over your 1 Rep Max.
– Squats for 5 sets of 5 reps with 355 lbs or 80% of new 1 Rep Max.
(Your last set you should take to 1 or 2 reps short of failure, ideally 5+ reps.)
– One static hold for 6–10 seconds with feet positioned high on the platform, pressure on the heels.
– You’ll likely run out of plates loading the thing given your strength. If so, simply raise w/2 legs and use 1 to hold it.
– Seated cable rows OR one arm dumbbell rows for 5 sets of 5 reps.
– Find a universal, strive or hammer strength type of machine that mimics the preacher curl/toe press.
– Load that sucker up and have someone assist you into the fully contracted position at the top.
– One static hold for a 5–10 seconds.
– For calves, you’ll either utilize the leg sled/toe press OR the seated calf raise machine.
– Hanging leg raise. With legs straight and feet together, raise them above parallel (in a V shape)
– Hold that for 5–10 seconds.
– IF you can hold longer than 10 seconds with just bodyweight, hold a dumbbell* between your feet and hold again for 5-10 seconds.
*Unless you have ridiculously strong abs, this is going to be a light (5-15lbs) dumbbell. It’s held in an position FAR away from the movements’s fulcrum, and as such a little weight goes a long way.