Well, since I am one week out from my powerlifting meet, and beginning to deload, I have had plenty of time to think up my routine, really isnt much different than what I did before this powerlifting training cycle, but thought I would let you guys check it out and critique it. I am ready to get into some more hypertrophy style of training. Here it is:
Flat Bench up to 5RM, around 6-7 sets before the 5RM set for warmup
Low Incline DB bench-2-3x8
Flyes-2-3x12 (angle of flyes depending on what I feel like)
Overhead DB press- 3x6
Squat- Work up to 4-5RM, several warmup sets before
Barbell lunges- 2x10
Leg Ext.- 3x10
Leg Curls- 2x8
Weighted hyperextension- 1-2x12
Incline Bench- 4x6
Arnold Press- 1-2x6
Skull Crushers- 3x8
Tri ext- 3x8-12
reverse grip tri extensions- 1x12
Incline Flyes- 2x12
DB side raises- 3x10
Rear DB raises- 2x12
Shrugs- 6-8 sets, build up to heavy 8-10 reps
Pull downs- 2x10-12
Tbar row or bent over barbell row- 4x8
Reverse grip pulldown- 1x10
Seated row- 1x12
One arm DB row- 1x12
EZ bar curl- 3x8
Preacher curl- 2x12
That is pretty much what I will be changing to in two weeks. I think there is too much volume on thurs/fri, but I am having a hard time deciding what exercises I want to cut, there is alot of back exercises in there, maybe I will make an A and B workout for back and go 2 weeks of A then switch to 2 weeks of B workout, changing it to get my volume down, but get the exercises I want.
On shoulder day I am using incline bench as my main pressing movement for shoulders, probably not as good as an upright press movement, but I really want to put extra emphasis on my upper chest since I havent done any incline stuff in the past 8-10 weeks or so due to this powerlifting meet.
On the intensity for my sets, I have only one set, the last set, that I would actually consider a work set, all the others previous to the last set are just warmups. I just work up to a weight that I can usually hit for a heavy 6-8 reps and go all out for that one set, then move on to the next exercise. The warmup sets are not really taxing at all to the muscles. Kind of a Max-OT style I guess you could say. I am also trying to figure a way to work in deadlifts, what I am thinking right now, is on leg day I will squat two weeks in a row, then on the third week deadlift, then go back to squats, deadlifting every third week.
I prefer doing bis and tris together, and not putting them with other body parts because I hate how do bis after back, my bis are already so thrashed from back that I cant curl near the weight I want to compared to when I am fresh. On chest day I only have the one tri exercise, overhead db extensions, because I really like those, but dont want to add too much more volume to my actual tri day, just kind of rambling thoughts through my head now.
When I come off cycle I am going to stick to this split, but for the first 4 weeks of pct, I am going to cut out alot of the accessory exercises, or maybe just do one set, and focus mainly on the core exercises to keep strength as high as possible. If I am feeling good and recovered after 4-5 weeks pct I will slowly add more volume to the workouts, going by how my body feels, and adjust accordingly. So what do you guys think about this program, what would you change/add/take out etc..I am wanting to hear all suggestions/comments Thanks for your opinions.