|06-30-2011, 11:07 PM||#1|
Manlet on Fire
Join Date: May 2011
Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
So, I want to move on to a more "bodybuilding" oriented split that utilizes compound, accessory, and isolation movements in a variety of rep ranges. I'm also on a hectic schedule, so I need something that doesn't stick to a set schedule, and can be utilized 2-3 days in a row if need be without overlapping muscle groups too much. Did I mention that I also want the ability to hit a alternating muscle groups twice a week?
Rep range for the major compound exercises will use the following rep schemes and ramp down every two weeks. So the first week will be 3x10, the next two weeks will be 3x8, followed by 4x6 the next two, then the next two weeks 5x5, and the final two weeks 3x3. So it's a 9 week cycle roughly.
The exercises that are alternated with another exercise or supersetted with the others --movements deemed accessory exercises-- will be kept in the 8-12 range. When I reach a weight that I can get 12 reps with I'll switch to a weight where I can only get 8 reps and start over until I ramp it up again. Either way, the focus is progression.
DB Shoulder Press
Seated Cable Row
|07-01-2011, 02:14 AM||#2|
Strongman & Trainer
Join Date: Dec 2010
Location: The Iron Pit
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
OP: I think you might be asking (and doing) too much here.
W.A. AMATEUR STRONGMAN
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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