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Old 01-10-2012, 04:42 PM   #10
BendtheBar
BendtheBar
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Tank, I am going to give my 2 cents. I have seen you a but bored over the last month. You have expressed it several times, and there's certainly nothing wrong with feeling stale.

I used minor variations of a single program for nearly 2 decades. In 2007 I went complete gonzo and just started to mess around on everything and anything.

Sometimes you just need to take a break. I recommend Testing a few things for a couple weeks just as a mental break. These programs don't even need to make sense. Here is one I recommend to people who are sick and tired of 5x5's. It's not perfect, and could be changed, but it's an option.

I like pushing myself on every set. It keeps me more engaged. You might like it too.

Quote:
Monday
Squat 3 x 20 rep goal
Close Grip bench 3 x 20 rep goal
Dumbbell Row 3 x 20 rep goal
Barbell Curl 3 x 25 rep goal
Abs exercise 3 sets

Wednesday
Deadlift 3 ramping sets, 8 rep goal
Military Press Variation 3 x 20 rep goal
Pull Ups 3 x max
Dips 3 x max
Calf Exercise 3 x 25 rep goal

Friday
Squat 1 x 20 reps
Bench Press 3 x 20 rep goal
Barbell/Pendlay Row 3 x 20 rep goal
Dumbbell Curl 3 x 25 rep goal
Abs exercise 3 sets

"Rep goals" - use the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example...bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That's 19 total reps...shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That's 21 reps! Your rep goal was 20. Time to add weight.

They key with this workout is to always push yourself on every set (safely with good form), and to always add weight when you hit your rep goals.
There are also some two 4 days splits I put together that use very different approaches. T-Bone is using one of them right now.

Steve's Density And Strength 4 Day Split | Muscle & Strength

Some of my workouts were written prior to ever sticking my foot into the fullbody and classic realm, and they might feel out of place with a lot of what I recommend currently, but damn they can be fun.

Whatever you do, at least allow yourself a mental break for a couple weeks. We learn just as much playing around as we do working.
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