romanaz 
"Total 1100 by end of 2007."
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Doing a basic WestSide Barbell type split using conjugate periodization. That means, my movements change every 1-4 weeks so that I can continue to do max effort movements with sets above 90% of 1RM all year long. Basically here is how it boils down:
Monday - Max Effort Bench
Tuesday - Max Effort Squat or Deadlift
Wednesday - GPP/Recovery/Off
Thursday - GPP/Off
Friday - Dynamic Effort Bench
Saturday - Dynamic Effort Squat or Deadlift
Sunday - Off
My Max Effort work for my bench is just that, Bench Press. Every 4 weeks I do a deload week where I do a 5x5 or 5x10 rep scheme for it, so I can rest my CNS. For Squat, my Max Effort work is Box Squats to 14inch box. For Deadlift, my Max Effort work is either Deadlift, Elevated deadlifts, or Snatch Grip Deadlifts.
Currently I'm working on pulling back the time I'm in the gym (its over 1.5hrs now, to long), and just making my time quicker and if it means less work can be done, so be it. I'll make sure I do just enough.
I'll be doing Accessory work for my Hamstrings on squat days, and more tricep work on bench days. For now I won't stress the others to much. |
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