Current Training: May 2011

A

Squat (5x1, 5x3)

Clean+Overhead Press (5x1, 5x3)

Chinups (BWx8, Weightedx4x3)

B

Powerclean (5x1, 5x3)

DB Bench (3x5)

One Armed Rows (3x10)

Bonus Day
- this is a new concept, it only occurs if I have the energy on my rest day
- anything goes, really whatever I feel like
- if anything, a day dedicated to sarcoplasmic hypertrophy
20 Rep Squats
Curl and Press
Overhead Tricep Extensions (sets of 12)
Chinups (sets of 10-20)
Lateral Raises (God forbid)

C

Deadlift (5x1, 5x3)

Dips (BWx12, Weightedx4x3)

Hammer Curls (3x5)

One Armed Rows (3x10)

D

Behind the Neck Push Press (5x1, 5x3)

Pin Presses (5x1)

Chinups (BWx8, Weightedx4x3)

Front Squat (5x5)

Rest Periods
At best, I try to keep each rest period as short as possible. My goal is to shoot for 30-60 seconds between each working set (rest between warmups are sometimes a bit longer), but I would never start a new set if I was certain I would fail.

Progressions

If I am able to complete all of the designated reps at a working weight, I add 5lbs the next time I do the same exercise. If the next weight used is too heavy, I complete the remaining sets at my old weight (and try the higher weight again the following week).

Example of success:
Powerclean
195x1, 195x1, 195x1, 195x1, 195x1
180x3, 180x3, 180x3, 180x3, 180x3
Next Week: 200x5x1, 185x5x3

Example of failure:
Powerclean
195x1, 195x1, 195x1, 195x1, 195x1
180x3, 180x3, 180x3, 180x1, 175x2
Next Week: 200x5x1, 180x5x3