Yo,

I took about 4 months off from using free weights because I started boxing. I lost a ton of weight and now I'm getting back into free weights.

I want to go 4 days a week. Goal is to gain strength and size. Can you recommend me a good split? Preferably something other than the 5/3/1 program because I've had my run with that and I'd like to try something different.

maybe ill just make one up. Ill keep a journal and just slowly progress

This post was edited by Shakti on Oct 7 2016 08:47pm

Upper/lower

Perhaps a westside template

if i dont know my 1rm's anymore, what should i do?

Pick a weight that leaves 1-2 reps in the tank every set.

This post was edited by HyphyIll on Oct 7 2016 09:02pm

.
After all these years of being in the gym, I can say with certainty that there isnt an "athlete" as cringe worthy, useless or unimpressive as a WESTSIDE powerlifter. The injuries I've seen far surpass anything I've heard of in any other sport. I've held a guys hand while he screamed on the ground because both of his knee caps were behind him after a missed squat, I've called a guys wife because he broke his back, ever hear a tricep tendon snap or seen two pecs turn black after a double pec tear, ever seen someone fill a syringe with morphine and shoot it to finish a meet with their quad hanging off like a side of beef (I hope not but I can count the neurons of some of these "athletes" on one hand)? How about kidneys shutting down in a hotel lobby after a 50 pound weight cut all to set a fake record? Most of society understandably can't understand this pursuit but most of society is happy not ruining their lives and not making a joke of themselves. My proudest achievement is being part of the only real powerlifing federation, the IPF and getting the chance to roar with lions. People haven't asked me my whole life why I want to do this, because why the fuck wouldnt they? Shout out all the warriors out there who choose victory on a platform over competing in the SPF.

Moral of the story, don't shave your ass hair.

Do dick push ups works full body

i like push/pull/legs/rest/push/pull/legs/rest

chest/shoulders/tris
back/bis
legs

if you only have 4 days you could do
legs/push/pull/legs

legs twice a week everything else once.