I have some humble questions for ya Kleen. I'm basing my questions on this quote from your log
1) Do you do cardio? If so, on what days, for how long, and at what intensity?
2) Give me a general idea what your ab philosophy is
3) With the 2-1-2 pace, is the 1 a pause where you squeeze the muscle?
Let's start with some GENERAL questions:...then went to the garage to start my Trap Bar Dead Lifts. I have just recently taken up the goal of achieving 405x20 on Trap Bar Dead Lifts over the course of the next year. I did 305x20 last night without any issue at all. I know I could jump ahead and get 325-335 for 20 but I am trying to make several small increases and adaptation points to allow for more growth instead of going straight after maximum strength gains which would shortchange the amount of muscle mass I could add as I work up to the goal. I am also working on grip strength so as much as possible I will only use a raw grip with either chalk or rosin to keep hands dry. By rosin I am talking about the bags pitchers use to keep hands dry while pitching. My gym does not allow chalk so I have been using rosin and it works GREAT and makes much less mess.
TRAINING - Current training is 1 compound exercise per body part with 3-4 sets each in an Upper Body / Lower Body Split. Tues - Thurs - Sat are lifting days so the alternation is set up so that each week I will work either upper or lower body 2 times and the following week it will get worked once. I am currently doing 12 reps at an approximate 2-1-2 tempo. The only exercise I am not doing this with are Trap Bar Dead Lifts which is explained above and Calve work which is pretty much not needed other than to get blood into the muscle. My calves are already large. Oh and abs which I vary what I do for them.
Normal Routines -
Upper Body -
Bench 4 sets, Chin Grip Pull Downs 4 sets, Military Press 3 sets, EZ Bar Curls - 1 set, Weighted Dips - 1 set, L-Fly 2 sets for external rotator cuff work.
Lower Body -
Leg press - 4 sets, Calves - 2 Sets, Roman Chair Inverted hangs - 2 sets 2 minute hangs each to elongate my spine and increase circulation to the discs and connective tissue.
(These are done same day but during a separate workout since I do them in my garage.)
Trap Bar Deads - I do a few warm ups and 1 Rest Pause set of 20 reps. Incline Shrugs - 2 sets to work the retracting muscles of the shoulder girdle not hiw with the Lat Pull downs. Even though not lower body they fit here better since all the other musculature is worked staicly during the dead lifts which should allow for more recovery than if done on an upper body day....
1) Do you do cardio? If so, on what days, for how long, and at what intensity?
2) Give me a general idea what your ab philosophy is
3) With the 2-1-2 pace, is the 1 a pause where you squeeze the muscle?