I'm just getting back to lifting again and I need a good training split. I work for the Fire Department so I'm on 24/48 schedule. So I need a 2 days on 1 day off split. I get to run and such at work but we don't have any weights at our station. I'm dieting right now to cut body fat. I'm 6'1 and my goals for next around Thanksgiving are 215 lbs. Bench: 375 Squat: 500 Cleans: 325 and Deadlift: 500.
I played a year of college football before getting hired with the fire department so I used to tough training. I'm not a beginner by any means but I'm just getting back into the swing of things.
I'm the Guy that does his job, You must be the other Guy!
Man is the only creature that dares to light a fire and live with it. The reason? Because he alone has learned to put it out. ~Henry Jackson Vandyke, Jr.
nice numbers, might I suggest the bill starr program, its helped my bench and squat tons, and you can add cleans instead of rows on the second day.
375/300/365 Goal by summer:415/315/415