[quote]Stuntman Mike wrote:
xb-c, my two cents,
All the stuff CC is recommending is great, but I think before you move into another high volume routine[/quote] Wait, you’re calling 1-2 exercises per major muscle-group and 1-2 top sets per exercise high volume? 
[quote], you need to give your body a rest. 5/3/1 set up would be perfect, and I’m talking 5/3/1 without a huge amount of accessory. Just maybe a month or two, drive up your main lifts, then continue with the high volume stuff. I really think you could benefit from just eating huge(er), and trying to get strong as balls(er).
I’m not saying the high volume thing sucks, clearly it’s working wonders for Bug and yourself, but you might need to tone it down for a while just so you can give your joints and crap a break. I’m the same age as you, and I don’t need to ice crap after any workouts (ok well maybe once a month).
In short, I don’t really think the training matters, as long as you give it all you have and have faith in the program, and EAT TO GAIN SIZE YOU LANKY MOFO (no relation to the real lank mofo). But if I were you, I’d give high volume a break for now and just try a simpler, lower volume approach. It will give your body a break, and who knows, you might even do better on it.
As my for current plan: Just straightup 5/3/1
monday:
5/3/1 military
HS shoulder press - working up sets of 5
leaning lateral raise - rep out 20-30lbs
PJRs working up to sets of 12
straight bar press downs done rest paused
tuesday:
5/3/1 d-d-d-d-deadlifts
strapless kroc rows, 3-5 sets of 10
straight arm pulls down - whatever to progress
horizontal row - whatever to progress
misc. abz, rear delt, lower back
thursday:
5/3/1 bench
DB incline - rest pause or just working up to sets of 8 (might switch out soon)
pec dec - working up to sets of 12-15
spider curls - rest paused
pinwheels - one all out set
friday:
5/3/1 squizats
front squats - whatever i feel like
good mornings - whatever i want
maybe some leg curl/ext.
Thats my shit right now, the days dont always land like that, but I like to go 2 on, 1 off, 2 on, 2 off sorta deal if I can to keep it in a week. I’m trying to keep it simple[/quote]
That could do the trick as well. As I said, many options from 5 3 1 to Phil Hernon, he just has to pick one and eat.
Anyway, I did include the “AMRAP/12-20 rep” rotation in the yates routine so his joints would get a break (basically he’s lifting “heavy” every 10 days per bodypart on the regular frequency) for a while.
All just variations of the same thing, really.
