I've read Cressey's book and seen the results Anuj got, so I've decided to make up something based on Maximal Strength Training. Plus I've been checking in on everyone else's journal, so I figured that now you can all check in on me
Its a fairly straight forward setup:
4 day Upper/Lower
Monday: Deadlift Variant
Tuesday: 'Shoulder Based' Upper (Cleans, MP, etc.)
Thurs: Squat Variant
Friday: Bench Variant
The way it's layed out volume and fatigue are distributed across the week, rather than day to day (ie.SS). So what that means is Mon is very light volume and Fri is high volume. It also means that I've got alot more in the tank for Thurs Fri, or at least thats what it should mean
.
Mon and Tues are maximal work using singles. The intensity is varied each week; high (8 singles), medium (6 singles), very high (10 singles), low (2 singles). Of course the amount of singles I do will change depending on how I feel, but that's the general idea of how it varies.
Thurs and Fri are 'maximal work' as well, but in the doubles/triples range. I don't vary them much in terms of intensity except that I do 2-3 sets of 2-3 depending on how strong I'm feeling. On these days I use 'backoff' set to get in some hypertrophy work and accumulate volume while still getting in strength work.
Here are the exercises I have penciled in right now.
Monday:
Goodmornings: X amount of singles
Reverse Lunges:2-3 sets of 8-10 reps
Palloff Press:3 sets of 10
Tuesday:
Cleans: X amount of singles
Pullups: 4-5 set of 4-6
Arnold Press: 3 sets of 6-10
Biceps: 3 sets of 7-10
Thursday:
Hack Squat: 2-3 sets of 2-3
Pullthroughs: 2 sets of 8-10
A2G Squats (Backoff set): Widowmaker (just because I want to do them
)
Friday:
Close Grip Bench: 2-3 sets of 2-3
Regular Barbell Bench (Backoff set): 1 set of 8-10
JS/Pendlay/Deloaded Rows: 3 sets of 6-8 + 1 set of 8-10
Facepulls: 3 sets of 8-10
Neutral Grip DB Press: 3 sets of 8-10
Kane's Maximum Strength
Threaded Mode