The Quest for the Holy Split…
My main goal with moving around progressively heavier objects is simply to get freekishly strong and with muscles of steel to go along, not to excell in any sport except Pocket Ping-pong and Impressing Heavy Boxingbags.
After several, several years of search and trials that would make Moses beard curl I have finaly found the Holy Grail of Training. That is, MY Holy Grail of Training, not to be confused with any other persons perfect split or whatnot.
You see, am the kind of guy who enyoys a really good hard and heavy workout that sends my tests tingling and muscles growing, but not one that bores me to tears with too long and too frequent visits to the gym. I also want full developement without compromise on shoulders, pecs and back. The doctors order is heavy compound work twice a week as followed:
Mon&Thur: Quarter Deadlift and Legpress
Tues&Fri: Bench and Shoulderpress with Chins and Rows
But that would leave out focus on either shoulders or chest! How could I ever be satisfied with that, let alone lead a happy and fullfilled life???
At first I thought God was testing me, but thanks to divine wisdom found within the sacred domains on T-Nation I was enlightend and able to see the way:
Heavy singles and doubles for two sets on the first exercise followed by tripples up to ten sets for the other. For example (warm-up not included):
Mon:
A) Q.Deadlift at 95%+ for 2 sets
B) Legpress 80-90% for 10 sets
(starting with 50% set max)
Thus:
A) Bb Benchpress at 95%+ for 2 sets
B) Db Shoulderpress + Chins
80-90% for 10 sets
(starting with 50% set max)
Thurs:
A) Legpress at 95%+ for 2 sets
B) Q.Deadlift 80-90% for 10 sets
(starting with 50% set max)
Fri:
A) Bb Shoulderpress + Weighted Chins
95%+ for 2 sets
B) Inc Db Benchpress + Db Row
80-90% for 10sets
(starting with 50% set max)
Are your balls tingeling yet? I feels excellent and works like a charm for me, I don?t know for how long though, or what to cycle it with. I also wonder about what you could complement it with when it comes to Concentric lockouts, Isometric lockouts, Eccentric work, Speedwork or Plyometrics.
My question is therefore, considering my stated goals and state of mind, how would you complement with the training methods above? Would some be counterproductive or less usefull than another? Would for example Eccentric work be unneccesary if you alerady were using Isometric lockouts since the latter supposedly recruit more fibers? A penny for your two cents…