Design the Next Phase of My Training!

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    Dadof2's Avatar
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    Design the Next Phase of My Training!


    Here is a challenge to all you experienced trainers out there to put your knowledge of training to good use, by helping me to design phase three of my training.

    I am a fan of periodization, always have been, and am in the middle of my workout plan.

    Phase 1 was a high volume, 17-23 sets per body part, 5 day split. reps where as high as 25 and no lower than 8.

    Phase 2 is a moderate volume,12-15 sets per body part, 5 day split. Reps are by in large 14 per set, but I have employed some tactics such as partials, 21's etc.

    Phase 3 has to be a strength/size hybrid. I want to keep my reps in the 5 range, but in some movements going as low as 2 some of the time. I also want to incorporate rest pause into this program.

    The Phase 3 split is also going to be different. I want to hit each body part twice a week, as opposed to the current once a week.

    Here is the best that I have come up with so far:

    Monday - Chest, Shoulders, Triceps

    Flat Bench

    2 sets of 5
    1 set of 3
    1 set of 2
    1 set of RP w/ the 2 rep weight for 5-8 times

    Hang Clean into Shoulder Press

    5 sets of 5 (after a couple w.u.'s)

    Dips:

    5 sets to failure


    Tuesday

    Legs, Back, Biceps (I hate the idea of training legs and back together, thus the idea of the thread)

    Squats:

    5 sets of 5 (I cannot go much higher than 405lbs for fear of my back injuries, so I won't be doing 3 or even 2 rep sets)

    Leg Curls:

    5 sets of 5

    Bent Over Rows:

    5 sets of 5

    Biceps Curls

    5 sets of 5

    Wednesday - Cardio only



    Thursday - Chest, Shoulders, Triceps

    Incline Cybex Machine:

    5 sets of 5

    Dumbell Shoulder Press:

    5 sets of 5

    Close Grip Bench:


    Friday: Legs, Back, and Biceps


    Horizontal Leg Press:

    5 sets of 5

    Deadlifts:

    2 sets of 5
    2 sets of 3
    1 set of 2

    Dumbell Curls:

    5 sets of 5

    So there you have it, my basic idea for my next training phase. I will certainly be open to all criticism, and ideas.


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    Does anyone have any input regarding this routine? Positive, negative, it doesn't matter, I just need a bit of feedback. I never train my full body twice a week, so this is uncharted territory for me.

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    It just seems a bit low intensity wise, unless your using massive weight for every set

    Mozilla/5.0 (Danger hiptop 4.7; U; rv:1.7.12) Gecko/20050920

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    Quote Originally Posted by Sinon View Post
    It just seems a bit low intensity wise, unless your using massive weight for every set

    Mozilla/5.0 (Danger hiptop 4.7; U; rv:1.7.12) Gecko/20050920

    I will be training heavy on this phase, I have to see where everything is at, but I want to stay in the 75-80% of my one rep max range for my work sets.

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