I have done quite well as far as strenght goes on this program, just check my progression, I wish the same progress to all who work hard. There is way too much bad info out there and too many lifters not getting a decent return for their effort. With that being said, I cannot guaruntee you success, only showing what has worked for me. This is a hybrid strenght routine based on 54321 x 5 sets methodology. Always start with one or two set warm up then take your bench, dead, squat poundage (whatever exercise you are doing) and for pressing movements take your 10 rep max and strip 30 lbs off of it. This will be your first set poundage x 5. Add 5 lbs and do 4 reps, add 5 lbs and do 3 reps, add 5 lbs and do 2 reps, add 5 lbs and do 1 rep. for squat and deads, strip off 50 lbs, and use 10 lb increments in the same set/rep scheme. Rest is very important in this type of program, you want to take 3-5 minutes in between sets for maximum effort. Also, one of the most important things I will stress is NOT going to failure, you should be ending your sets feeling you can do one or two more reps. Once again, this is for recovery, you do not want to hinder your recovery ability by taxing your nervous system and building up the lactic acid. Assistance work may be performed, but biceps bigger than my shoulders is not what I would like to see in MY mirror. Also, everytime you hit a new PR, drop the weight again and start over. Once again, everytime you eclipse your previous best, start over! One could expect to work this for 6 to 12 weeks depending on your adaptation and recovery ability. I really did not incorporate much assistace work into this, but I did do shrugsand lateral raise to keep some symetry (which I do not know if mine is good in the first place, but I'll worry about that later, or not at all). So biceps, triceps can be done, but since I use pullups, chins, and lots of heavy benching and pressing, I don not see the need to (maybe on an off day), but that is up to the individual, not for me to judge.

This is an example of my starting poundages as of 8/12 and the corresponding w/o:

Day 1:

Flat Bench: 215x5 220x4 225x3 230x2 235x1 (made 310x2-3 before tearing rotator cuff, currently not benching)
Deads: 225x5 235x4 245x3 255x2 265x1 (now woking 405x5 up to 465-485x1-3)
Shrugs: 120x10x4

Day 2: OFF

Day 3:

Squat: 155x5 165x4 175x3 185x2 195x1 (lightweight, acl/mcl)
-now working up to 355-385x2-3
Military press: 135x5 140x4 145x3 150x2 155x1
Pullups: (using ladders) 1,2,3 x5 sets

Day 4: OFF

REPEAT

Currently just got done a high volume plan. Basically a tweaked Delorme method. ( 50% x5,75% x5,100% x5 of 10 rep max ) x 5. There is a little more to it, don't feel like typin it all out. Blew up like a freakin balloon.


Current w/o is top secret! The important thing is to see the progress and realize it all can be done! (not easily or in a short time frame, mind you! I broke my fr$#%ing balls for three years!) So if someone like I can do it, so can you.