ive hit the plateau....HELP!!!

Rodja said:
Unless you start really light, this method does not work. The CNS, which is the main source of strength, does no operate in that fashion. After about 3 weeks, your performance will start to diminish with this kind of template. If you're going to do something similar to this, you'll want to change the main lift every 1-2 weeks. For example, week 1 is full-range bench press, week 2 is floor press, week 3 is board presses and then repeat. The goal is to work up max out every week, but do not expect to set a new PR each time. Some days, you'll be able to only get 92% of your 1RM and this is perfectly fine.
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Man! You lost me... But given the bundle of three letters as your credentials I expect you know what you're talking about.

I don't follow the switching of the main lift. But I have 21 years on you which means I learned all this stuff - well - right about when you were born. Not a knock on you - just saying I may be a bit of a dinosaur...

When approaching getting bigger/stronger, I've found there's only one way. Lift heavy weights. When I'm going heavy (2 13-week cycles per year), I start with 5 progressively heavy warm-ups - starting from just the bar to my starting-weight-less-90lbs. No formal timing between warm-ups. Then 5 sets of 3 at a single weight with 6 minutes between sets. I’ll grab what I want to do today:

1.) 3 X 460
2.) 3 X 460
3.) 3 X 460
4.) 3 X 460
5.) 3 X 460

This is what I WANT to do this afternoon. If I get at least 3 sets of three at a given weight, I add 10lbs to the next workout. I work with a weight until I get to at least three sets of three. This is heavy bench on Monday.

Friday is 25 sets of 3 reps (throws) at 50% of my calculated 1RM with 1 minute between sets.
Again – when I do this cycle, I ONLY DO THE BENCH. Sure, I have legs days and back days. But on upper body pressing, when going for power/strength all I do is bench.

I’m working my way back up after neck surgery (as said same thing Peyton Manning had done) last August. Doc says it’ll take another 17 months to gt back where I was, but it’s coming along…
 
Most of your knowledge sounds like western style training, but the recommendations I made are based upon the conjugate method, which is the method primarily used by Eastern Bloc countries.
 
LMAO... Conjugate training is what I do for the other 2 3-month cycles. I just never know that's what it is called. Ya' learn something new...
 
alright anyone trying to help me this might help clear the fog a little bit...i hope
This is a routine my strength coach gave to me who is a licensed strength coach and physical therapist as well so i just go off of what he tells me baucause he knows a lot more then i do....
I like getting peoples different opinions so this is completly up for criticism!!

3 Week Template

Week 1- 3x20-25 Week 2- 3x15-20 Week 3- 3x5-10

Monday (chest)
• BB Bench
• DB Floor Press
• BB X Reps
Tuesday (Back)
• Wide Lat-Pull Downs
• BB Bent Over Rows
• Shrugs
• Back Extensions
Wednesday (Shoulders)
• DB Shoulder Press
• Arnold Press
• Front Raises
• Side Raises
Thursday (Arms)
• EZB Preacher Curls
• DB Hammer
• EZB Reverse Curls
• DB Kick Backs
• Cable Push Downs
• Dips
Friday (legs)
• Back Squats
• Front Squats
• Calf Raises
 
That template doesn't make any sense. You should be aiming to train movements, not muscles. Also, it is severely imbalanced from an anterior and posterior perspective. There's no direct posterior delt, mid-trap, or glute/ham work.
 
Rodja said:
That template doesn't make any sense. You should be aiming to train movements, not muscles. Also, it is severely imbalanced from an anterior and posterior perspective. There's no direct posterior delt, mid-trap, or glute/ham work.
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so what do you think then? what would you recommend?
 
Rodja said:
Look into templates like Wendler's 5/3/1, Smith's Juggernaut Method, or even the conjugate method employed by Westside Barbell.
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I googled the 5/3/1 but I could not find any template with an actual lift by lift set up
 
No prob, but I do recommending buying the book. Lays it out a little cleaner and answers more question.
 
so to anyone who is following this, I have found something very interesting...the workout spread that I posted on here that my coach have me...ya I just AI happened to pick up this months issue of muscle and body and looked through it and poof...the workout and the number of reps were exact!! with the exception of a few workouts and the fact that he split the muscle groups into each individual day it was exact...
 
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