I hate the idea of flopping through journals for the sake of a new routine, but I decided to try my hand at creating a routine of my own with the goals in mind being strength and size. It's mildly based on Westside, and mildly based on bits and pieces of wisdom I've gathered from Supertraining, as well as tidbits I've read from a few other members here.
There is no set schedule for this routine. I'll be using the "Two-Factor Model of Training" as defined by Dr. Siff to determine gym days. That is to say, in a nutshell, that I will return for the next similar workout when my body is no longer showing/feeling negative traces from the previous workout. The splkit will be 2 upper body and 2 lower body workouts ad will look like this:
Power Upper Body
ME Lift: Done ala Westside. Warming up with sets of 3 and dropping to singles and working to a 1RM.
- Floor Press
- Board Press
- Ball Press
- Decline Bench
Skullcrushers: 6x8-10 Not to failure, with the exception of the last set.
Push Downs: 3x10 Never to failure.
Overhead DB Extension: 3x10 Never to failure
Power Lower Body
ME Lift: Done ala Westside. Warming up with sest of 3 and dropping to singles and working to a 1RM.
- Deadlifts (any variant)
- Good AMs
SLDL: 5x5 Only on days the ME is NOT a deadlift, otherwise:
Hyperextensions: 5x5 Not to failure.
Rows: 3x10 Any type of row, not to failure.
Abs: 5x10 Any abs work will do, and I tend to fail at some point regardless what I say.
Speed/Hypertrophy Upper Body
Speed Bench: 8-10x3
DB Flies: 3x8 Working here for pec development, not for functional strength.
Pushups: 2x30 Just for grins.
Side Lateral Raises: 3x10 No failure.
Bentover Lateral Raises: 3x10 No failure.
Curls: 2x20 Any flavor of curls, try not to fail.
Speed/Hypertrophy Lower Body
Speed Squats: 8-10x2
Leg Extension: 3x10-12
Hamstring Curls: 3x6-8
Pullups/downs: 2xfailure Is this obvious?
Rows: 3x12-15 Lighter weights, more reps.
So I'll give this a whirl and see how my body likes it and how it results for me. Like I said, if the Power Day negative traces last for 2 days, I'll do the Speed/Hypertrophy day after 6 days, using Zatsiorsky's idea that rest time = negative days * 3.