well for those that care here it is. Im using a HYBRID version of layne nortons P.H.A.T ,\P\RR\S\ ,POF TRAINING [every muscle gets hit 2xs a week every week except shock week only 1 once]

breakdown as follows

week1 power\hypertrophy
week2 rep range
week3 hypertrophy
week4 shock
week5 supercompensation

1.hypertrophy week

rest times between sets on hypertrophy week 20-30 sec or less rep range is anywhere from 4 reps to as high as 25 or more[hte higher end is for longer tut[time under tension] [xrep techniques ,drop sets]

2.power\hypertrophy week
big weights,dedlifts,hack squats[my fav][fewer xrep tecnhiques reps no higher than 20 rep no lower than 4
except calves[lowest is 15] again the rest between sets on this week is different 2- 3min between midrange ex less on other exercises

3.shock week
this is a combination of a weeks
my goal here is to make SURE I ATTACK EVERY SINGLE MUSCLE FIBER IN WHAT EVER MUSCLE IM TRAINING THAT SESSION]
REPS 4-20 OR 30, neg reps,superset,x-reps,x-hybrid techniques FE SUPERSETS, sot[strech overload triset]

4.Supercompensation week
8-15 reps,1or 2 x-rep\hybrid techniques,lighter weights,some occulsive training[goal here is to overreach slightly [earlier in the week then back off later in the week

5.rep range week

I think other than power\hypertrophy week THIS IS MY FAV WEEK may be it the rep range,weights,rest time tut
whatever resp are a combo here
7-9,[midrange],10-12[strech],13-15[contracted]
x-reps,drop sets,



so you have a variety of rep ranges,tut[time under tension]
multiple points of flexion


HAPPY TRAINING!






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I will get more elaborate in my workout journal[anti-work]