November:
After injuring my shoulder exactly 2 months ago, and not doing any heavy benching since then, I think I will be able to go back on SS style progression for a while. Going to do a pretty massive reset and just work up at a nice slow and steady pace. Extra volume is going to help my form (because it sucks), and I just don't really like the V/R/I template for bench. I injured myself while attempting an intensity day PR, and it just doesn't seem to work as well as my squats. Maybe will try again in the future, but I have high hopes for linear progression. Will do 5lb jumps at first, but I am not afraid to switch to 2.5 early.
Going to continue doing my 2 week DL/Squat split with some very minor tweaks. Looks like this:
Notes:
- Volume squat has been good to me. Going to try to keep it at 85% of 5RM
- Every 2x5 recovery day will be 75% of the 5rm I set during the 2 week block. Previously I was just kind of randomly picking weight for recovery day.
- Not sure if power clean singles are better/worse than 5x3. My grip gets so messed up in between reps that I might as well call them singles, although most of the time I do not take a very long rest between reps. I am sure I will take longer breaks as the weight gets heavier. Similar thoughts with regard to the speed DLs.
- Have been skipping pull ups and chin ups almost every week for a while now. Need to start doing them more regularly.
- Lowered the rep range on the pendlays, so I can start going heavier. I like the krocs.
- I don't really expect to get more than 2 months of linear bench/press progression, but we will see what happens.
- Removed RDL because I don't like them. I feel like I can't do them well without compromising my back, unless I do them at such a light weight that they aren't really doing anything anyway.
- Second week goes Monday > Wednesday > Saturday because I def need 2 days after max DL day.
Will continue on this at least until the end of the year.
Comments/Questions/Flames appreciated.
Last edited by HalfSlant; 11-01-2010 at 11:35 AM.