Cool :) I will do so, sir. Although using bands for deads may be a bit complicated to set up lol...

The woody bands are available in solid colors now. Which liftinglarge doesn't seem to have. So you might like to get the colored ones. The other ones just have a small band of color. Except for mini bands...

It's not like it's hard to know what band is what, though, lol. I seem to remember that D just discussed bands with Hithopper and his bands are the same as mine are the same as Hits....

Read the articles in the powerlifting section and D has posted plenty of info in there.

^^^ Done and I ordered #1. :)

I wanted to update this journal.

I am taking this week off. I have finished maxing out on all my lifts last week. I've put up the vids if anyone is interested.

For reference, here are my numbers pre and post Maximum Strength:

OLD Lifts | NEW Lifts

Box Squat: 315 | 345

Deadlift: 365 | 385

Military Press: 160 | 175

Pull-up 3RM: +25 lbs | +15 lbs

Bodyweight: 175 lbs | 195 lbs

My plans for the future: I will be following a 3 day a week workout routine from now on. 3 days a week are formal workouts. I will (almost 99.99999% of the time) be working out on a 4th day. On this extra workout I will be playing around with some different exercises...sort of like a GPP/Recovery day.

My workout outlay is:
Sunday: Deadlift Day
Wednesday: Squat Day
Monday or Friday (depending on the week): Press Day

I will be varying volume weekly (just like how I did in Maximum Strength):
Week 1 = High Volume
Week 2 = Medium Volume
Week 3 = Very High Volume
Week 4 = Low Volume

I will also be rotating exercises every 4 weeks.

I won't get into details about my next mesocycle, but I will outline how the exercise selection and the procedures will go:

Deadlift Day:
- Heavy deadlift variations - like deficit deads, snatch deads, etc followed by speed work (and maybe bands too if you feel i should use those).
- For accessory work I would do some bulgarian squats or lunges or uni box squats.
- Next I would do some rowing work.
- Lastly I would do ab/core training.

Squat Day
- Some Squat variation and/or speed work if you'd like
- one unilateral leg exercise
- Some hamstring/PC type work - pull throughs, glute ham raises, etc
- Ab/core training

Press Day
- Press variation - with or without speed work..for example, for the first month I could do speed pin presses and on weeks 2 and 4 I would follow those speed presses with a couple of heavy doubles or triples.
- Bench variant - Incline bench or floor press or board press or close grip press, etc.
- Pull-ups
- Tricep work
- Ab work

Extra Workout
- Mobility Drills
- Overhead Squats
- Circuit work
- Jump Rope (maybe)

---x---

This is how my plan roughly looks. Let's see how things go because I will make changes as I go along.

My next workout will be this Sunday. See you guys then....

i'd like to see you before sunday....if possible :)


looks good man....hope it works out for ya.

Good improvements in such a short time!

I'm doing a three day as well.. My best results come from 3 days in the gym, and my other days devoted to accessory work and GPP.

You can have whatever you like.....


Thanks, dude....I hope so too.

Thanks, DH.

I hope 3 days works and I also think that the fourth day being dedicated to Circuits, etc will do me good. It should act as a recovery/metabolic day.

:)

I like your workout...it's what I'm doing. :D I just don't have a set schedule. I train a little more frequently than you. Looks good.

sweet vid.....i got a new role model.

If you actually looked at the way I work out..then it would look like a 3 day with alternate days thrown in for gpp, etc..so on...some of it is lifting but the character of it pretty much makes it gpp.

While ON PAPER it's not a 3 day, in reality it is...although I actually work out at least 4 days a week and in truth there are hardly any days with NO activity.

Funny how everyone ends up doing similar things :D