Mine's a 5 week rotation. Going much further beyond that will hurt more than help IME. Some of the exercises I'm doing I don't like lol, but I have to do them.
ME SQUAT - Hammies and heavy lower back.
1. SSB Box Squats
2. Suspended Goodmornings
3. Rest (ie. reverse hypers, gluteham, sled, abs)
4. Camber Bar Goodmornings
5. Either heavy sled work, tire flipping, or something else
ME BENCH - I'm a raw bencher (for now), so I'm using full range exercises.
1. 2 Board (Closegrip, banded)
2. Floor Press (w/ chains)
3. Banded Bench
4. DB Press (max sets)
5. Illegal Wide Bench (6 RM)
That's as of now off the top of my head although I don't like planning anything out in advance since I don't know how I'm going to feel. Tommorrow's ME bench day is probably the max sets, then I'll go from there. The book calls for two weeks RE, then go back to ME. Next week I'll probably do my off day from ME squat unless I really feel good. That's why I don't like planning past a week.
The reason for the thread was basically to make sure everyone's not going wild with ten different exercises, keeping records, and making sure the exercises chosen fit their weaknesses.
Hybrid Mode