I've read a lot in regards to sets and reps. Programs and routines. And at some point I've tried them all…I think.
Sometimes out of bordem. At other times just to see what all the noise was about. I figured out somewhere along the way that the more I had written on the page for me to complete on a given day, the tougher it was for me to motivate myself to get in the weightroom and do what I had planned. So, I took action. I set up an "A" "B" style split. Rotating them so I'd do one of them twice one week and the other twice the following week. Not rocket science. Nothing new. I know…
I then decided on what lifts were the most important to me. Deadlift and millitary press. Then I picked a few lifts to go around those that would either help drive those lifts, or hit other areas that needed built. I then had to decide the all important set/reps I'd be using for the main lift. Hmm, 10x3, 5x5, 3x5, 4x6, 8x2, there were so many to choose from!
What'd I do? I decided on 20 reps. Yep, 20 reps. I'd do 20 reps. Didn't matter how many sets it took to get there. 1-5-7 or 20, it didnt matter. I needed to get 20 reps in. I started off at 80% of my 3rm. And would add 5lbs each week. Keeping rest periods uniform/the same, I could track progress.
So far, so good. It's working well. I know it can't go on forever, adding 5-10lbs each week. Deloading every 4th week and starting at 80% 3rm has helped. So I plan on using this for awhile. I think the important thing is to get to a point where you don't want/need what someone else has written down for you. But to know yourself well enough to know what you need and want in regards to your training.
In case anyone is interested here's what I'm currently doing:
1.) DB squat jumps 5x3 (will cycle front squats in at some point)
2.) Deadlift x20reps
3.) Shrugs Lots. Usually 8x3ish. Or 3x6 going to near failure on the last set.
4.) Grip (till it hurts/kills and I want to rip my forearms off, then do more)
1.) Hang cleans - 5x3ish
2.) Millitary Press x 20 reps
3.) Chinups - more than what I did last time, in fewer sets. (I also like pullups & BB rows here).
Sometimes I'll throw in some shrugs after the chins, or superset them.
-The idea, I guess, was to set something up that I'd look fwd to doing. That I wanted to do. And as long as it's big compound lifts, and I rotate them from time to time, I don't see how I could go wrong.
-If I'm feeling beatup after work and need a break but still want to get some work in, I'll go to my back up day C. This is usually dips and hammer/rev.curls for 20 or so mins. Maybe some calf, trap, and/or grip work. Having a weightroom in youre home really helps on these days.
-Neck work is done everyday.
Hmm, I think that's about it. Thanks for listening. I'll see you guys around!