Getting ready to resume training

Hey Guys,


I'm writing from Brazil currently. I have managed to train while I was here but not really that intensely. My diet here has really not been that good so I have leaned out a bit (lost both fat/muscle/and some strength). I'm really excited though to get back to the states next week and finally get back on my normal eating schedule and start training hardcore again. I will start slow and ease into it so I don't get injured or anything. I have already planned my split and training schedule along with my diet. My goals are to get back to my strength levels before I finished school while getting leaner and then do a clean bulk and get brutally strong.

Here is my layout for training. Notice how its very basic with no real specialization. I still consider myself an intermediate so there is no need to deviate from the very basic movements (push/pull/squat)

Upper/Lower Split with x3 steady state conditioning (will add in interval work after the first 2 weeks)

Upper Body 1:
Bench Press- 5,4,3,2,1- 1x8-12 back off set
Incline Press- 1x5, 1x8-12
T Bar Rows- 1x20
Weighted Chins- 5,4,3,2,1, 1x3-5, 1xmax reps with body weight
French Press- 4x15
DB Curls- 4x15
Off Day/Conditioning 30min
Lower Body/Abs 1:
Squats- 5,4,3,2,1, 1x12-20
Leg Extensions 5x10 or 1-legged squats 5x10 (if I can figure out how to do these lol)
Leg Curls- 1x10-10-10 strip set (go to failure, strip weight off/repeat)
Calf Raises Seated- 3x15
Abs- 3 sets of 10
Off Day/Conditioning 30min
Upper Body 2: 
Press Behind the Neck/Klokov Press (4x8-10) or Standing Press for 5,4,3,2,1, 1x3-5
Dips- Bwx4 x max reps
Deadlifts- 5,4,3,2,1,1,1, 1x3
Shrugs 1x5, 1x20
Push Downs- 5x10
BB Curls- 5x10 
Off Day/Conditioning 30min 
Lower Body/Abs 2: 
Front Squats, 5,4,3,3,3
Leg Press- 2x20-25
Calf Raises standing 3x15
Decline Sit Ups- 3xmax reps
Day Off

So, notice how the training days are not that high in volume and its very simple. I'm going to try this for a few weeks and see if doing less shit=faster progression= faster results.


Additionally I will be switching my regular bench press to a closer grip press because I think that flaring the elbows out during a normal bench press is just not that healthy for pec/shoulder health.

I will be following a semi-strict progression for Bench/Squats and Deadlifts.

Here are some numbers I will use for squats (starting off super light to be conservative) The reps achieved are just projections, not sure how it will really pan out. I have repped 315 for 15 reps before so If I see myself hitting more than 20 reps for the AMAP I will up the weight the following week

For Bench (Again, numbers are really low, but that is on purpose...I'm gonna start slow and if everything is easy I can simply adjust)

For Deadlifts I will follow the Coan Progression Method (a little higher volume on those days)

 For the first 4-6 weeks my diet will be as follows (On conditioning days I will drop carbs from the protein shake)

 Very very long post but I'm excited to begin the journey! I will start this training program on July 22/23.