M-power cleans, quads, abduction and adduction, calves, lower abs (pelvic tilting as opposed to crunching)
T-vertical back exercises, shoulders, biceps, external rotators, upper abs(crunching)
W-off
T-deadlift, hams, abduction and adduction, calves (different than monday), twisting abs
F-horizontal back, chest, triceps, external rotators
S-off
S-off
notes:
-i train either 3 or 10 hours after waking up about 1 hour after a meal
-if doing sprints, i train legs 3 hrs after waking and run 6 hrs later(10hrs after waking)
-upper body exercise are done in a superset with 2 min between working sets to optimize recovery between sets (4.5-5 min between sets of same exercise)
-I DO NOT DO ANY MORE REPS IF THERE IS THE SLIGHTEST BREAKDOWN ON MY FORM
-i lower the weight for 3-4s and pause slightly then attempt to accelerate it (my main interest is power and strength, not size, although i have been growing well). even if the weight is heavy and moving slow, i still am attempting to move it fast
-i do back exercises first, then chest or shoulders on the given day in the supersets. make sure that the amount of vertical pushing and pulling match same for horizontal. if your chest is stronger than your back, do more for your horizontal back to pull it into line. this will help your chest way more than plugging away at your chest day in and day out.
-i do external rotators every upper body workout because they are relatively weak
-whichever part is the weakest should be done first on the first workout of the week
-right now i am concerned with eliminating muscle and flexibility imbalances
-i don't train longer than 40-50 min, sprint workouts are 20-30 min
that's basically it, i rotate the days around every time i change the reps or tempo or exercise, which can be every 2-4 weeks, depending on the phase i'm in, once again concentrating on weaknesses. why, because they are what hold back your strong parts.
cheers, pete
