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Old 03-19-2008, 04:56 AM   #1
Dan Heaney
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Join Date: Jan 2008
Posts: 91
Default Mass gain plan

I am 200 10-11%BF I want to add some weight and here is the plan

300g Pro, between 60-90g CHO(not including PWO if I use one), 180g Fat
I'll adjust the fats as I get a feel for the wt gain

this is my training plan:

Monday
Front Squat:
85% x 2 x 10 sets
Snatch Pull/RDL:
10% x 3, 105% x 3, 110% x 3
Snatch Balance:
5 x 1 take to heavy single
Metcon WOD
Short one

Tuesday
3 Position Cleans
60% x 3 x 3 sets
1-arm Sotts Press:
30% x 2 x 10 sets
Weighted Pull-ups:
80% x 2 x 10 sets
Abs/Back Circuit
Metcon WOD
Short one

Wednesday
Deadlift
5 x 2 take to heavy double
Back Squat:
75% x 2 x 10 sets
Clean Pull/RDL:
95% x 3, 100% x 3, 105% x 3
Rack Jerk Behind the Neck:
5 x 1 take to heavy single
Metcon WOD
Short one

Thursday
3 Position Snatch:
60% x 3 x 3 sets
Push-Press:
80% x 2 x 10 sets
Weighted Rope Climb:
10% x 2 x 10 sets
Abs/Back Circuit
Metcon WOD
Short one

Friday
Snatch
Work up to 1RM
Clean & Jerk
Work up to 1RM
Front Squat
Work up to 1RM
Abs/Back Circuit
Metcon WOD


Saturday
Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5

Sunday
Metcon WOD

Should I have a PWO? Would 15g PRO and 35g CHO work? or just skip it all together because I am eating between 60-90 CHO? I have been eating 1.5 to 3g of CHO during a 5hr refeed on Sun. I'm thinking I can skip the refeed and if I add the PWO and 1 cheat meal per week. Sound good?
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