Quote:
Originally Posted by Hywelbane
Didn't even think about the 2x for the frequency part. I'll give this another 3 weeks and then I'll give the 2x a week a go for 4 weeks and see which one I like best. Thanks for the idea!

For example (this is what I'm thinking about running):
Upper Power
Power Press: BB Bench (3 x 35)
Press Auxillary: 2 exercises x 23 x 610
Power Pull: Pendlay Rows (3x 35)
Pull Auxillary: 2 exercises x 23 x 610
Biceps: 3 x 610
Triceps: 3 x 610
Lower Power 1
Power Lower: Squat (3 x 35)
Secondary Power: Dead Variation (3 x 58)
Press/Extension Auxillary: 12 x 2 x 610
Hyper Pull/ Leg Curl: 3 x 23 x 820
Calves: 12 x 23 x 610
Back and Shoulders Hypertrophy
68 sets of 3 @ 6570% of 35RM (90s rest)
Hypertrophy Pull: 4 x 23 x 820
Hypertrophy Shoulder: 3 x 23 x 820
Lower Body Power 2
Power Lower: Deadlift (3 x 35)
Secondary Power: Squat Variation (3 x 58)
Pull/ Leg Curl Auxillary: 12 x 2 x 610
Hyper Press/Extension: 3 x 23 x 820
Hyper Calf: 2 x 34 x 1020
Chest and Arms Hypertrophy
68 sets of 3 @ 6570% of 35RM (90s rest)
Hyper Press: 2 x 3 x 815
Hyper Fly: 1 x 2 x 1520
Bicep: 3 x 23 x 820
Tricep: 3 x 23 x 820