Lol I asked but didn't receive!
$5 Beanie plus $8 shipping lol.
Edit: get my email?
Oh yes, I did. I haven't checked it out yet. I've been sluggish all week. Haven't even read TJM 2.0 yet. :sad3:
EDIT: Just read your email. I like the rotation. I like how you set up the rotations. It's a simple way to get maxes and reps in on all three variations. I'll definitely have to try that. The assistance template is excellent, I'm too loose with mine. I REALLY like the idea of doing 2-4 reps for ME, I think it would benefit me to work the gear for multiple reps. The only time I ever did ME geared squats for reps, it wasn't the ability to get the weight up that limited me, it was my core's ability to control the descent that caused me to stop. That should bring my core up to par quickly by doing my ME squats and pulls for doubles or triples and my ME GMs for 5s.
I'm thinking for ME I'll rotate free squats with either squat bar or SSB, GMs with straight bar or SSB, and pulls how I need them (likely deficit, but we'll see how the gear treats me). DE will be box squats followed by speed pulls, except on weeks that my ME movement is a deadlift, and then I'll drop the pulls. Every four weeks DE will be replaced with RE, and that will be squats or deadlifts. Every fourth week I'll deload my ME by doing 5RM RAWWR of squats or deadlifts.
Lower assistance emphasis will be posterior chain and core. Heavy side bends, ab wheel with weight, Russian curls, 45 degree back extensions with weight, stiff legs, the whole 9. RAWWR pause squats and GMs will be big as well.
ME for upper will probably be me just working my way down the boards, setting 2-3 rep PRs at a 3 for a couple three weeks at a 3, then a 2, then a 1, trying to see where I am and learn the groove of the shirt. I'll work up to an almost max raw (to keep some raw stimulation) and then throw the slingshot on for a few almost maxes, and then work the shirt. Lots of volume on ME bench days, should be beneficial. Touches in the shirt on occasion once I'm comfortable with a weight that can touch. The difference between a 1-board and a touch in a tight shirt is vast. One deload RE week between each board down, likely a floor press or a CG incline press.
DE Upper will always be raw speed bench, mostly straight weight in a CAT style, one cycle with 90# chain probably on the second wave. Every fourth week will be RE as well, so I'll be getting in 5-6 RE days in the next 12 weeks.
Upper assistance will be emphasizing upper back, delts, and triceps, along with DB pressing, which I've ignored. My upper back and delts are not up to par with how they were when I trained with a BB split. I used to do a back width and thickness day, straight out of the BB mags, and I would do two types of delt presses (usually DB) and two types of delt raises every week. The way my triceps have grown since I started training for strength, if I can get my delts and upper back better, my pressing will jump through the roof.
, because I SMOKED trig in high school.
