Something new I have come up with and would like comments and even flames if needed.

[solidj55]

I am thinking of setting up my next workout schedule a little differently. I will be using only compound type movements, with the exception of lateral raises. I will be stricly sticking to presses, pulls, situps, hyperextensions, etc. My split will look like this. By the way dont knock it until you try it, I have done workouts similar to this before and made hella gains so I am decided to go back to them. Simplicity for me is everything. SO here it goes.

Monday
Dumbell Bench Press-2 to 8 sets(will explain later)
Dumbell Military Press-2x5-12 reps
WeightedDips-2x8
Weighted Decline Situps-3x8-20

Wednesday
Hyperextensions-3x8
Dumbell Row-2 to 8 sets(will explain later)
Pullups-2x5-10(will do these weighted and alternate grips etc)
Lateral Raises or shruggs-3x8

Friday
Hack Squats-2 to 8 sets(will explain later)
Leg Curls-3x8
Calves-3x8-15
Hanging Knee Raises-3x20

Ok before I get flamed to death for not squatting or deadlifting here goes. Back in April I had an injury squatting. I was in a de-load phase getting ready to get crancked up for a powerlifting meet. I was doing pause squats really light and ended up tearing a muscle in my lower-back(very very slight tear) and doing a little nerve damage. So right now I am still nursing it a little. Thats why I am doing hyperextensions for a "rehab" and sticking to the Hack Squats, for now that is. Anyway what do you guys think of this split???

This is what my sets/reps will look like for dumbell bench, dumbell row, and hack squats. I have never done reps this high as working sets and never added sets as I upped the weight and lowered the reps. Thought I would see what happens.

Week 1- 2x20(db bench, db row, hacks)
Week 2- 2x15(db bench, db row,hacks)
Week 3- 3x12(db bench, db row, hacks)
Week 4- 3x10(db bench, db row, hacks)
Week 5- 4x8(db bench, db row, hacks)
Week 6- 4x6(db bench, db row, hacks)
Week 7- 5x5(db bench, db row, hacks)
Week 8- 8x3(db bench, db row, hacks)

Any comments???

 

[solidj55]

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[jesus 2]

i would at least double the number of sets with calves. you have to remember that 3rm's are near maximal weight, so 8 sets would be rather stressful. i want to say 6 sets max and would probably stick with 5 myself.


j2da2

 

[solidj55]

i would at least double the number of sets with calves. you have to remember that 3rm's are near maximal weight, so 8 sets would be rather stressful. i want to say 6 sets max and would probably stick with 5 myself.

Ill keep that in mind, the thing is it wont be a 3rm, on every set. I will be using about 80-85% on my 8x3. I wont be anywhere near failure until maybe the 3rd rep on my last set. Ask CoolColJ about it, I heard him speak of it before. I think Charles Polquin(sp?) trained track athletes with 8x3.


j2da2