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Old 01-22-2013, 12:02 AM   #31
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I maintain strength fairly easily. For example, I never barbell row or overhead press anymore, yet was able to set a 315 military press PR after 6 months away from the lift. Same for dumbbell rows. I never row, but can rep 265 at will.
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Old 01-22-2013, 12:03 AM   #32
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Here is what I decided on. You will notice that squats and deadlifts are set up differently. This is to save a bit of time.

I am going all in. Was going to do it today but felt like I was getting sick.

Monday

Squats 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Bench Press 3x10
Leg Extensions 3 x 10
Flye 3 x 10
SLDL 3 x 10
Seated Overhead Press 3 x 10
Bulldozer Laterals 3 x 10
Barbell Rows 3 x 10
Barbell Shrugs 3 x 10
Dumbbell Curl 3 x 10
Seated 2 Arm Extensions 3 x 10
Calves 3 x 10


Wednesday

Deadlifts 405 x 5, 495 x 5, 585 or 635 x AMAP
Dumbbell Bench Press 3x10
Goblet Squats 3 x 10
Incline Flye 3 x 10
Leg Curl 3 x 10
Seated Dumbbell Press 3 x 10
Reverse Flyes 3 x 10
Rack Chins 3 x 10
Upright Row 3 x 10
Hammer Curl 3 x 10
Skullcrushers 3 x 10
Calves 3 x 10


Friday

Squats 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Incline Bench Press 3x10
Leg Extensions 3 x 10
Flye 3 x 10
SLDL 3 x 10
Seated Overhead Press 3 x 10
Bulldozer Laterals 3 x 10
Dumbbell Rows 3 x 10
Barbell Shrugs 3 x 10
Dumbbell Curl 3 x 10
Seated 2 Arm Extensions 3 x 10
Calves 3 x 10
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Old 01-22-2013, 12:06 AM   #33
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All that in an hour? Would probably take me two hours to complete that, if my head didn't pop!
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Old 01-22-2013, 12:39 AM   #34
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Nice. Get some! Very similar to an A/B style workout. I think it will work well for you.
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Old 01-22-2013, 04:19 AM   #35
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Freak McBeef, I would just caution against the Deadlifts on the Wednesday. That is mostly a recovery day, ideally you shouldn't have any load bearing on your spine or doing any heavy barbell exercises on that day. Just my experience, it burned me out quickly. I know you're used to it from your high frequency training but this is a different beast and the systematic fatigue will be dangerous I feel.

The value of having that as a truly light day is that in the future you can manipulate workload easier, for example you may add a day and progress from H/L/M to H/L/M/M and then H/L/H/M. You get the idea, but if your light days are already heavy you have no where to go.

Also I'd recommend doing breaking the golden rule of compounds first and doing your isolation exercises immediately after your related compound lifts. So Squats+Extensions and then do your Bench+Flies. You're already warmed up, so just crack on, this will minimise time spend in the gym.

The first day for example I'd restructure like this:

Squats – 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Leg Extensions – 3 x 10
Bench Press – 3x10
Flye – 3 x 10
SLDL – 3 x 10
Barbell Rows – 3 x 10
Barbell Shrugs – 3 x 10
Seated Overhead Press – 3 x 10
Bulldozer Laterals – 3 x 10
Dumbbell Curl – 3 x 10
Seated 2 Arm Extensions – 3 x 10
Calves 3 x 10

Just my 2 cents, feel free to ignore.
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Old 01-22-2013, 10:30 AM   #36
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That seems like a huge jump into volume from what you have been doing. Are you going to work up to it like Faz mentioned in an earlier post?
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