Upping the frequency yet again...

[Debaser]

I'm going to try and increase the frequency even more in my routine, and switch around some of the sets and reps. I'm also going to be training less intensely as a precaution against overtraining. I think it'll work well...here's a template for now:

Monday

Bench Press - 2 x 8
Overhead Press - 1 x 10
Tricep dips - 1 x 10
Barbell rows - 2 x 8
Reverse curls - 1 x 10
Rotator and grip work

Tuesday

Squats (wide) - 2 x 8
Good mornings - 2 x 8
Calf raise - 1 x 10
Crunch - 1 x 10
Leg raise - 1 x 10

Wednesday

[rest]

Thursday

Hammer incline press - 2 x 8
Smith machine behind neck press (midear level) - 1 x 10
Close grip bench press - 1 x 10
Hammer pulldown - 2 x 8
Barbell curls - 1 x 10
Rotator and grip work

Friday

Hack squats - 2 x 8
Stiff-legged deadlift - 2 x 8
Leg Press calf raise - 1 x 10
Back extension - 1 x 10
Side bend - 1 x 10

Weekend

[rest]

--I'm going to start this out with about 80% intensity, leaving a few reps in sight. Consistant progression will be the goal. I'm going to try to leave 1 rep in the hole for each set (e.g. if I would fail after the 9th rep I stop at 8). Micro-loading will be employed to keep intensity constant; in other words, if I'm getting close to failure on my bench press I'm not going to add 5-10 lbs the next time and hit it. I'll start to get closer and closer to failure, until I reach it eventually, in which case I'll stay there a couple weeks and then apply strategic decondtioning to recover.

Any thoughts?

 

[Zander1983]

Looks very much like how I train split and exercise-wise. Mine is just higher volume and periodised.

Generally, its excellent. No problems at all.

 

[Zander1983]

I also try to make my training weeks 6 days, 2-on/1-off-2-on/1-off, for increased frequency... Though you have to be careful to strike a balance with your volume and intensity.

 

[casualbb]

I like the idea of localized deconditioning. The HST consensus is that it will work just fine. But it has to be all movements for a specific muscle group, not just a stagnant movement.

 

[Zander1983]

I just read the closing paragraph. Wrong of me to say its not really periodised, just done differently

 

[louden_swain]

Looks somewhat similar to my program, except I don't use machines and I use no more than 5 exercises per training session.