Back to my old CNS training w/ revisions

[Lord_Suston]

After dieting down and having enough mass, I have decided not to BB for the next 12 weeks and go to my old CNS routines. With one major excpetions; chains....

I have found I could gain great amount of strength from doing sets at around 6 reps but not go to failure on Compound excercises, but one set to failure on isolation excercises. For some reason I gain strength easily and not too much weight, done while sprinting I usually shredd up as well. So I am gonna use this post for a training log...

 

[CrimsonKing]

awesome! lets see pics too!

 

[Greek Freak]

sounds like a good plan...tell us how it goes, maybe I will try it out. I need to switch things up again soon.

 

[Lord_Suston]

I will try to put up a pic tonight, and I will post all results.... I start tomorrow....

 

[Lord_Suston]

Chest/Tris

Incline: 155lbs x 12 reps
185 x 6 w/2 10lbs chains on each side
235 x 6 w/chains
255 x 4 w/chains

Flat: 185 x 6 w/chains
205 x 6 w/chains
235 x 4
185 x w/chains

Cloes-grip: 155 x 8 w/chains for 3 sets
Seated dumbell french press 70lbs 3 sets 10reps each

Felt pretty good today and set a Pr by lifting 255 on incline, Flat is lagging a bit since I do it after Incline most of the problem is in the driving force behind my tricepts... Tomorrow is back/Bis

 

[Lord_Suston]

Back/ bis/ traps
Wide-grip Chins: 3sets 12reps with BW, pretty easy
Seated cable row: 180x 12
200x 8
225 x 6
225 x 6
Deadlift: 135 x 6
225 x 6
315 x 6
225 x 6
Seated alternating Dumbell curls:
35 x 8
40 x 8
45 x 6
50 x 6
55 x 6
Shrugs:
135 x 20
225 x 6
225 x 6
225 x 6
Pretty easy workout I would have to say I was really suprised by the chins though, guess I will start them weighted....

 

[Lord_Suston]

Legs/ Delts

Felt real hung over and my hand is killing me from a fight so I went easy today...
Squats ATF:
135 x 15
185 x 12
235 x 6
255 x 6

Leg Ext:
100 x 12
120 x 12
150 x 12
180 x 12

Military barbell press
95 x 12
115 x 12
135 x 8
155 x 8

Lateral Raises
15 x 12
20 x 12
25 x 12

 

[skaman607]

What's CNS training?

 

[Legion Kreinak]

Central Nervous System training. Suston and CoolColJ will have more.

 

[Lord_Suston]

Incline
155 x 12* warmup set
205 x 6
255 x 5
260 x 2 w/ chains

Flat:
190 x 8 w/chains
210 x 8 w/chains
235 x 5
185 x 10 w/chains

Close-grip:
155 x 8
175 x 8 w/chains
175 x 6 w/chains
155 x 10

Seated dumbell french press
75lbs x 8
60x 10
40 x 20