Tha Don

Day 1 "PUSH"

Bench Press: 2 sets x 6-8 reps 1st to absolute failiure, 2nd beyond failiure (either forced reps or rest-pause)
Incline Bench: 1 set x 8-10 reps to absolute failiure
Low Dips (for chest): 1 set x as many slow-deep reps as possible (roughly 12-15) to absolute failiure
CG Bench Press (for tris): 1 set x 10-12 reps to absolute failiure
Millitary Press: 2 sets of 8-10 reps, 1st to absolute failiure, 2nd beyond failiure

total sets = 7 for chest, tris and shoulders! (normally this would just be half of my chest workout!)


Day 2 "LOWER"

Squat: 2 sets x 20 reps just short of failiure (hurts me just typing that!)
Deads: 1 set x 10 reps just short of failiure (!!!)
Calf Raises: 1 set x 15 reps to absolute failiure (if i'm still alive by this point)
Weighted Crunch: 2 sets x 20 reps to absolute failiure
Hanging leg raises: 1 set x as many reps as possible to absolute failiure

total sets = 7 for legs, lower back and upper/lower abs


Day 3 "PULL"

Pull-Ups: 2 sets x as many slow reps as possible (roughly 6-8 depending how slow I go), 1st set to absolute failiure, 2nd beyond failiure (forced if I can get a spotter, rest-pause if not)
Bent over rows (barbell): 2 sets x 10-12 reps 1st to absolute failiure, 2nd beyond failiure using rest-pause (omg this is gonna hurt my lats!)
D/B shrugs: 1 set x 10-15 reps beyond failiure (rest-pause)
Barbell curl: 1 set x 6-8 reps beyond failiure (rest-pause + slight cheat)
D/B curl: 1 set x 10-12 reps (strict + slow) beyond failiure (rest-pause)

total sets = 7 for lats, traps and bis


all in all thats 21 sets per week, FYI my last workout of my old routine this evening consisted of 24 sets! (mind you it was my biggest day, shoulders and arms, and i added an extra set or 2 here n' there just because I knew it was my last volume workout for a while!!), it also lasted 1 hour 20mins, so I should be able to keep each workout in this new routine under the 30min mark, which would be great! for me, more time to do normal things like socialize, play sports, chase uni girls and of course study!

is there anything I should change in terms of sets+reps, I decided if doing 2 sets the 2nd set will be pushed beyond failiure but not the first, is this okay? or should I start off with no 'beyond failiure' techniques, then add them in after a couple of weeks to various lifts? or maybe just add them in if I hit any sticking points?

anyway apart from that I hope everything is looking cool, should I make a large emphasis on the eccentric portions of the lifts on all exercises? any more/less than others? I always try and lift the positive part of the lift with maximum force... or should I slow the whole exercises down?

thanks

MeLo

you're a baller right? why dont you try mixing some explosive movements like cleans, and dont go failure on squats and deads back to back? i think it may be quite dangerous you maybe not be as focused to do them correctly and round your lower back, esp. since you are trying to go to failure after going failure on squats?

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Rocco32

I agree with Melo. Personally I wouldn't do deads and squats back to back. Take your squats to failure though. Everything goes to failure, this is High intensity! Do only one set for exercises, not 2 for some. One set to failure after your warm-up. You've got too much for Chest. Do 2 exercises, a compound and a flye of some sort. Also too many pressing movements. For delts do side laterals or rear (or both). For Tri's do pushdowns.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Duncans Donuts

If you go to failure on squats, you won't have any energy left to do it twice.

As far as explosive movements are concerned, I don't know how doing them will make you a better jumper or a better rebounder...

On deadlifts, go to failure if you can do so in good form.

Looks good, do lots of warmups and go with one set to failure instead of two..

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

MeLo

if you're saying stuffs like cleans, i know how they will make a better jumper.

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Duncans Donuts

How

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

MeLo

alright, first, evidence.many world class olympic lifters have outstanding vertical leap and a great 40 yard,even though they probably never run and jump train in their life(read november's edition of MD).n it's bcos of this i started to incoperate them into my routine and i find that it really really helps.

secondly, the scientific shit is that, jumping is also a hip dominant movement. during the 'up-phase',"when you thrust your back up from a down position" ,alot of power is generated from the hips. doing cleans strenghten the hip extensors,which are key for speed and jumping ability.

more powerful hips -> more power generated during 'up phase' -> jump higher

http://www.bodybuilding.com/fun/softball15.htm (dont think about the web site's name)

http://www.bodybuilding.com/fun/kelly11.htm (read the clean and snatch variation part)

i will find more studies and post them here

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Duncans Donuts

Those aren't studies.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

I wrote this a while ago.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."