Olympic lifting routine/first time

[coldvein]

I've been kind of interested in trying a pure testosterone cycle for the past few months. I've been busting my ass for a while and have kind of hit a plateau in my strength gains. I would like to try running a testosterone cycle to blast past this plateau and hit some crazy numbers.

Stats: 22 years old, 6'1", 230lbs, 12% bf. I'm getting pretty close to my genetic limit in terms of muscle mass, but the goal is more strength oriented than size, although I'd certainly welcome that!

Anyways, I was wondering if anybody had some advice for a lifting program. I follow a sort of "Bulgarian" method in my training right now. Lift 5x week such as:

1. Olympic lift (clean and jerk, or snatch) ramp up to 1RM with doubles, maybe have a couple back off sets.
2. Some upper body exercise (bench with same ramping method, rows, curls, triceps, etc.)
3. Squat variation (front or back) with the same ramping method as above.

So yeah, I already push my body pretty hard and have had some decent results. What is recovery like when going on a cycle? Would I reap benefits from doing like 10 training sessions a week? Or how about sticking to 5 or so and really grinding it out?

What type of gains would I be looking at? I can hit 400 atg squat, clean and jerk 325, snatch 225. Could I put 100lbs on my squat in like a three month cycle?

Being close to my genetic limit in terms of muscle mass. Once I get off the cycle and assuming I train hard, what mass and strength gains can I keep?

Any advice is appreciated

 

[Truushot]

Lets clear a few things up...

first muscle mass and strength are very loosely correlated. at 230 lbs you are not close to being maxed out. Size is different as you get older so I can guarantee you will get heavier and denser as your muscle gets more mature. You need to strengthen your tendons as well as your muscle. We haven't even addressed technique yet either.

I would tell you to wait for a while before you start in on the test. 400 lb squat raw is not near maxed out in the strength department for a single. I am not hating on your lifts brother but you will add more to your lifts with time versus juice.

Why are you cleaning and jerking and snatching??? Do you want to have surgery? Get hurt bad? Be out of lifting for years at a time while you recover? have a short ass career?

Stick to the compounds brother. Squat, deads, and bench! These are true tests of strength that are repeatable safe and most of all beneficial to your physique.

You are going to do what you want and I respect that. I would advise you to switch up your routine and focus more on bench and deads along with squat.

Leave the explosive stuff to the guys who get the medals.

Good luck and I hope I helped ya!