Im sorta a new member and im changin up my training plan, It is a bunch of small (1 week) microcycles (6) ending up with max-outs. but i am going to keep doing 5x5 on bench press. Then backtracking back down, to the starting point then i will deadload, Before i get started all comments and critics are welcome
First microcycle.............No Fail on any set
Second micro................Rest, Pause on some exercises
Third micro...................Last set to fail
Fourth micro..................sets of 8 going for PR's
fifth..............................sets of 3 going for PR's
Sixth............................Max out
----First Day...Chest and Arms
--Chest
Bench Press.....5x5
Cable Crossover.......2x10
Incline Press.........2x10
Dumbell Flye........2x10
Decline Press........2x10
Dips..............2x10
--Bi's
Concentration Curls (21's, 7 reps from hanging to 90 degrees, 7 reps from 90 degrees to full curl, 7 reps full motion) 2x10
Single armed cable curl.............2x10
--Tri's
Close-Grip bench..........2x10
Tri-extention............2x10
--Shoulders
Front raises........2x10
Rear Lat. Raise (lying).......2x10
Upright row........2x10
Shoulder Press.........2x10
----Second Day:back and abs
Hammer Strength High row..........2x10
Hammer Strength Low row.......2x10
Lat. pull down......2x10
Bent over row.....2x10
Reverse-grip lat. pulldowns........2x10
Deads..............2x10
--Abs
how ever much stuff i can get in the time im there
----Third Day: Legs/Cardio
Back Squat.......2x10,2x8
Seated Calf raises............... 2x10
Leg ext..............2x10
Lunges..............2x10
-------Ill try to keep up with this as best as possible but im mainly lookin for feedback
