Offseason Template

Start you day off the right way, the Cannibal Corpse way.  Here's a quite relevantly named track off their newest album, Torture.  If you like to bang your head, you'll like low, slow chugging riffs of Scourge of Iron.

My main goal this summer is to bring up my quads strength by improving my raw squat.  I started off in May with high rep front squats and oly squats twice per week.  Now, I'm using a highly modified version of Madcow 5x5 which I call SwoleCow.  For upper body, I'm simply trying to add size and continue to build my triceps strength. 

Monday
Madcow Squat
GM - 4x8
abs

Tuesday
AM
Madcow Row
Chin variation - 5 sets
bi - 5x10 

PM
compound shoulder thing - 5x10
chest thing - 5x10
bi/tri superset - 5x10

Wednesday
AM 

Sled

PM
Madcow Squat (light day)
Deadlift - max 5, 2x3
Abs

Thursday
AM
weighted chin variation - 5 sets
row variation - 5x10
bi - 5x10 

PM
compound chest thing - 5x10
delt thing - 5x10
bi/tri - 5x10

Friday
Madcow Squat
Leg Press - 4x12
Abs

Saturday
AM
Sled
PM
Bench variaton - max 5, 2x3
Madcow Row
delt thing - 5x10
bi/tri - 5x10

Sunday
OFF

I follow this somewhat loosely.  There are some days when I can't train twice, some days where I feel that I can do extra, and some days where I decide to go heavier or lighter than normal.  In other words, there's a high degree of auto-regulation (excluding Madcow sets).

It's taken me several months to work up to this amount of volume, and I intend to continue pushing my limits for workload.