Jay's Feeble Attempts at Powerbuilding

[jaymax]

I'm in week two of a 3-day bodybuilding split.
Chest
Arms+Shoulders
Legs

Call me crazy but I'm doing a few heavy top sets followed by a shit-ton of pump volume. Currently I'm doing a 5x5 on main lift followed by 10x10 on accessory lifts. Using rack pulls just below the knee for my main back movement followed by 10x10 on rack chins, for example.

Also, on "arm" day I do Pin Presses for shoulders (5x6) and Reverse Grip bench press for triceps also 5x6 so I'm technically pressing twice a week but still with plenty of recovery.

Weight hovering around 199 right now. My basic plan is to gain for 6 weeks and then volume deload while eating slightly below maintenance for 2 weeks. Over an 8 week cycle I'll try to gain 3-4 lbs in 6 weeks and then lose 1-2 over the last two weeks.

What I still can't wrap my head around is whether a 5x5 to 3x3 linear scheme will work or if I need to do max effort work at some point. If so I would likely alternate a lighter 5x5 type week with a heavier ME week...followed by the hypertrophy volume.

[EliteDreams]

Hey man,great work.

Not crazy at all.Or maybe it is and thats why it will work...

[BendtheBar]

Originally Posted by jaymax

I'm in week two of a 3-day bodybuilding split.
Chest
Arms+Shoulders
Legs

Call me crazy but I'm doing a few heavy top sets followed by a shit-ton of pump volume. Currently I'm doing a 5x5 on main lift followed by 10x10 on accessory lifts. Using rack pulls just below the knee for my main back movement followed by 10x10 on rack chins, for example.

Also, on "arm" day I do Pin Presses for shoulders (5x6) and Reverse Grip bench press for triceps also 5x6 so I'm technically pressing twice a week but still with plenty of recovery.

Weight hovering around 199 right now. My basic plan is to gain for 6 weeks and then volume deload while eating slightly below maintenance for 2 weeks. Over an 8 week cycle I'll try to gain 3-4 lbs in 6 weeks and then lose 1-2 over the last two weeks.

What I still can't wrap my head around is whether a 5x5 to 3x3 linear scheme will work or if I need to do max effort work at some point. If so I would likely alternate a lighter 5x5 type week with a heavier ME week...followed by the hypertrophy volume.

Limiting rest between the 10x10 or just going on feel?

[jaymax]

Originally Posted by BendtheBar

Limiting rest between the 10x10 or just going on feel?

Definitely timing it. If I get the first 5x10 or better I add 5 lbs next week. Alternating BP to Neck and WG Rack Chins 10x10 each with 3 mins total between sets. Could reduce it but didn't want breathing to limit performance.

On leg day I'm doing leg press 10x10 with 2 mins rest. Granted there may be less "pump" but I think the 10x10 does the job without super light weights and short rest period....definitely feeling it by the end. Really going more for TUT and total volume.

[jaymax]

Originally Posted by EliteDreams

Hey man,great work.

Not crazy at all.Or maybe it is and thats why it will work...

Thanks Ben. We'll see how it goes. I was a bit inspired by Jeremy Hoornstra's training and thought maybe I'd give this best of both worlds thing a shot.

[jaymax]

Devised a simple 3-week wave using a pyramid set/rep scheme.
Week 1: 2x6@70, 2x5@75, 2x4@80%
Week 2: 2x5@75, 2x3@80, 2x2@85
Week 3: 2x3@80, 2x2@85, 2x1@90

add 5 lbs, rinse and repeat.

[jaymax]

Declines 255x2x6, 275x2x5, 295x2x4
Rack Pull (below knee) 395x2x6, 425x2x5, 450x2x4

BP to Neck 192.5 x 5x10,88666
WG Rack Chins +7.5 lbs x 5x10, 77766

Lost a lot of strength during my cut but can tell it's coming back after just 2 weeks. Liking the heavy + 10x10 scheme for now. Hopefully all the rep work plus an "Arm" day will give me some actual arm hypertrophy. At a paultry 16.5-16.75" @ 199 lbs right now.

[Fazc]

Hey Jay, welcome back.

[BendtheBar]

Originally Posted by jaymax

Devised a simple 3-week wave using a pyramid set/rep scheme.
Week 1: 2x6@70, 2x5@75, 2x4@80%
Week 2: 2x5@75, 2x3@80, 2x2@85
Week 3: 2x3@80, 2x2@85, 2x1@90

add 5 lbs, rinse and repeat.

Looks very similar to a program I ran in 2008 while playing around.

[jaymax]

Originally Posted by Fazc

Hey Jay, welcome back.

Thanks Faz....Mr. I make it look easy