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Old 11-08-2009, 04:28 AM   #17
BRaWNy
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Join Date: Jul 2009
Location: H E L L A S
Posts: 504
Training Exp: ~23 years
Training Type: Other
Fav Exercise: Back Squat
Fav Supp: Fish-oils
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My Splits and plans lately, to have an idea where I'm standing

Until a few days, I was doing the following plan:

Upper 1
A1.Dead-Stop Bench Press - 4-6 ramped sets of 3 to max set of 3
A2.VS Dead-Stop Pendlay Row - 4-6 ramped sets of 3 to max set of 3
B1.Bench Press - 1 cluster set of 2/2/2/2/2
B2.Pendlay Row - 1 cluster set of 2/2/2/2/2
C1.Military Press - ramped sets of 5 or Cluster set of 3/3/3/3/3
C2.Widegrip Pull Up - ramped sets of 5 or Cluster set of 3/3/3/3/3

Lower 1
A.Dead-Stop Bottom Back Squat - ramped sets of 1 to max set of 1
B.Back Squats - 1 cluster set of 1/1/1/1/1
C.Dead-Stop Power Shrug - Ramped sets of 3
sometimes I used Power Cleans before the Shrugs to activate the CNS more.
D1.Goodmorning Bent - ramping up to 1 cluster set of 3/3/3/3/3
D2.Janda sit-up - ramping up to 1 cluster set of 3/3/3/3/3

Upper 2
A1.Barbell Incline Press - ramped sets of 3 to max set of 3 and then 1 cluster set of 3/3/3/3/3
A2.Closegrip Pull Up - ramped sets of 3 to max set of 3 and then 1 cluster set of 3/3/3/3/3
B1.Dead-Stop Incline Tricep Extension - Cluster or bulldozer set
B2.Incline Dumbbell Curl -- Cluster or bulldozer set

Lower 2
A.Dead-Stop Romanian Deadlift - ramped sets of 3 to max set of 3 and then 1 cluster set of 1/1/1/1/1
sometimes I used Power Snatches before RDL to activate the CNS more in alternate set fashion with ab work.
B.Box Squat (+for activation)- ramped sets of 2 to max set of 2
C.Front Squat - 1 cluster set of 2/2/2/2/2

A1 and A2 etc, means the sets of these exercises made alternated as antagonist pairings

3 times/week (week 1: upper 1-off-lower 1-off-upper 2-off-off, week 2: lower 2-off-upper 1-off-lower 1-off-off etc)

Now I 've moved to this plan:
Upper 1
A1.Dead-Stop Floor Press
A2.Dead-Stop Pendlay Row
B1.Bench Press
B2.Pendlay Row
C1.Lateral raise
C2.Rope Pull Up

Lower 1
A.Dead-Stop Bottom Back Squat
maybe after them, I will add Regular Back Squats too, like the former plan.
B1.Power Shrug
B2.Janda Sit-Up

Upper 2
A1.Dead-Stop Incline Press
A2.Dead-Stop T-Bar Row
B1.Incline Press
B2.T-Bar Row
C1.Incline Tricep Extension
C2.Incline Dumbbell Curl

Lower 2
A.Box Squat
B.Front Squat
C1.Goodmorning Bent
C2.Barbell Sit Up

Upper 3
A1.Behind Neck Press
A2.Widegrip Pull Up
B1.Parallel Bar Tricep Dip
B2.Dumbbell Curl

Lower 3
A.Dead-Stop Romanian Deadlift
maybe I'll have an olympic power drill before them for activation.
B1.A quad dominant exercise
B2.A ham dominant exercise

3 times/week (week 1: upper 1-off-lower 1-off-upper 2-off-off, week 2: lower 2-off-upper 3-off-lower 3-off-off, week 3: upper 1 -off-lower 1-off-upper 2-off-off, etc etc)

I have not figured out exactly what sets and rep shemes I will use with the new plan (maybe I'll come back for this), but it will be pretty much with same parameters like the last one.
So far I've done, in upper 1 and lower 1, I had also wave sets.
I plan to use more straight sets, wave sets, and more rest-pause and bulldozer sets at this paln.
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