Quote:
Originally Posted by TALO
giver hell
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Yeah, I wouldn't change a ton from what I'm currently doing, which is GOOD. Of course DE days would become RE days, and my ME days would become 5 x 5 or a 1-5 rep max with 2 heavy drop sets (which is what I'm currently doing anyways).
We'll see. I doubt I'll really do it, I'm just talking some shit cause I'm bored.
If I was to do it, my strength would most certainly suffer a little bit, but my fitness level would increase. So I'd have to give some to get some. Throwing in a month here and there of hypertrophy would most likely pay some great dividends later down the road with my powerlifting since it'll increase my work capacity and muscle mass. Maybe twice a year or something, which'll force me to deload before reverting back to strength orientated training via DE days and lowered volume/higher intensity..
But, just for shits and giggles, it would probably look like this:
MONDAY: OFF
TUESDAY: ME LOWER
1./// Olympic Squats: 1 x 5 (5 total sets, working up to a 5 RM)
2./// Goodmornings: 3 x 5 (same weight)
3./// Pullthroughs: 3 x 12
4./// Leg Press: 3-4 x 10-12
5./// Banded Abs Pulldowns: 5 x 10
6./// Calves: 12 DC style (fast contraction, 5 sec. negative, 12 second stretch)
WEDNESDAY: OFF
THURSDAY: RE UPPER
1./// Incline Barbell Bench: 3-4 x 8-10 (same weight)
2./// Pendlay Rows: 5 x 5 (same weight)
3./// Decline DB Press: 3 x 10-12
4./// Shrugs/High Pulls/Hanging Cleans: 3 x 8-10 (picking one
)
5./// Rear Laterals/Face Pulls: 3 x 10 (one or the other)
6./// Triceps Extension: 3 x 10-12 (various)
7./// Biceps Curls: 3 x 10-12 (various)
FRIDAY: RE LOWER
1./// Wide Parallel Squats: 5 x 5 or 3 x 10 (same weight)
2./// Deadlifts: 5 RM or 3 x 5 (various, same weight)
3./// Leg Extensions ss w/ Leg Curls: 2 x 12-20
4./// Pullthroughs: 3 x 12 ss w/ Weighted Hypers: 2 x 10
5./// Banded Abs Pulldowns: 3 x 20
6./// Calves: DC Style
SATURDAY: OFF
SUNDAY: ME UPPER
1./// Flat Barbell Bench Press: 5 x 5, 1-3 RM w/ 2 drop sets (heavy)
2./// 4 Board Press: 345-365 x reps
3./// Standing Military Press (5 x 5) or Seated DB Press: 3 x 10
4./// Weighted Dips: 3 x 8-10
5./// Weighted Pullups: 2 x failure, Pulldowns (wide): 3 x 10
6./// Triceps Extensions: 3 x 12
7./// Barbell Curls: 3 x 10
DISCLAIMER: I'm not going to do it.. 