I'm going to change up my routine a bit. Even though I've been having good results with my current setup it just doesn't feel right. I don't know how else to explain it lol, it just doesn't sit well with me. Rather than just switch out exercises I've opted to change things around a bit. I'll layout the exercises, reps/sets and my progression plan (no numbers, just methodology)
Speed Deads 6x1-2
Haven't completely decided yet, but I will probably keep the same sort of trend as with the singles except use %max ie. 60%,55%,70%,50%. I was going to assume a 1RM of 360lbs (a bit light, but accurate) and round off the weight to the nearest 5lbs to start. After that I was planning on a straight linear progression (5-10lbs).
Rack Deads 2x4-6
Same story as before, bar from midshin height. My usual style of progression
Box Pistols 2x8-10
I'll start off with a box and gradually decrease it until I'm not using it at all. Once I'm comfortable doing 8-10 rock bottom I'll start adding a bit of weight. If I get stuck doing bodyweight only, I'll keep the box height and add in some weight and move back to bodyweight when I feel ready or when I can't add more weight with the box.
Palloff Press 2x8-10
Same story as before. Going to progress primarily with reps rather than weight.
Single Arm DB Push Press 2-5xDoubles/Triples
Rather than push out singles I'll do some doubles with this. I'll do a few more sets than I normally do for doubles/triples. I'll progress with weight and reps, which one I use will depend on that particular day though. I'll also use the "push" as a means of progression, if I have to.
Pullups 3x3-6 1x6-10
I'd like to switch my pullups a bit. Rather than do higher reps with lighter weight, I was planning on using lower reps with heavier weights and include a backoff set for some volume. Same progression as before, emphasizing reps before weight.
Neutral Grip DB Press 3x8-10
I like this exercise, so its stays the same as before. Rep progression followed by weight progression, nothing new.
Zottman Curl 3x6-10
I've always wanted to give these a try. They're supposed to be good for elbow health, plus they're a Curl! I had a hard time not putting these first! LOL
Thursday (ie. Big Surprise Day! ;))
Anderson Front Squats 2-4xDoubles/Triples
Even though hack squats have been phenomenal lately, its time for a change. I'm going to go for the gusto and jump right into Anderson's. Obviously I will be taking it a bit easy for the first bit before I push the envelope. The usual double/triple progression on this one.
I liked putting these in after I maxed out on pullthroughs (feet wouldn't stick to floor lol). The usual high rep progression, add a rep or two before increasing the weight
OH Squats!! 2x6-8
I've been practicing these badboys for a bit now and you can really feel the impact. I'll start off slow and build on it, maybe dropping into a lower rep range when I'm more comfortable with them.
Dragon Flags 2x10-15
Not alot I can do except add reps to these. Might strap on some ankle weights when the reps get too high.
CG Speed Pin Press 6x3
I'll probably use a similar setup to speed deads, using 185 as my 1RM.
Pin Press 2-3x3-5
Similar to the role of rack pulls. A bit of strength work to compliment the speed work and get some volume in.
Inverted Rows 2-3x6-8
I'm going to throw these in, never really done them before. I'll progress using weight and reps and then start changing feet around ie.feet on floor knees locked working towards feet on bench knees locked
Neutral Close Grip TBar Row 2x6-10
Just a bit more rowing work. Rows follow the same sort of setup as before with new exercises.
Emphasis on the contraction and hold. Increasing reps first, weight second.
OH Tricep Extension 2x6-8
A bit of lower rep tricep work. The same as a french press, except the name isn't as gay haha
1 Inch Bird Dogs
General Mobility/Soft Tissue Work
I have been doing extra workouts like this from the get go, I've just never posted them. I didn't mention alot of the stuff I do, just grouped it into general mobility work lol. The things I wrote down are the ones that I'm putting emphasis on.
SO, thats the plan boys and girls. Any suggestions/feedback etc is much appreciated as always.
I'm going to post this at bb.net as well, feel free to reply at either/or.
The strength trainee says "Why sacrifice intensity when I can sacrifice volume"
The bodybuilder says "Why sacrifice intensity when I can sacrifice form"
"We are not sport, when there is a sport issue, we are not so good. The boxer is much better than us at boxing. But he will have to protect his balls if he wants to punch us."