A day
HS Incline - 2pps 25 x 5
HS decline - 3pps 35 x 9
Seated laterals - 30s x 13
HS high row - 2pps 25 x 7
HS dy row - 3pps 5 x 7
CS rear delt raises - 40s x 9
B day
Skullcrushers - 90 x 8, 75 x 15
HS preacher curl - 2plts+20 x 7
Hack squat - 3pps x 8
RDL - 285 x 5
Standing calves - 262.5 x 12
no 20 repper on the squat this week?
I didn’t feel up for it that day lol…
Lmao I hear you. I did one on the leg press yday…have been in and out of bed all day lol just eating and sleeping.
HS incline - 2 25 x 5
HS decline - 3pps 40 x 7
Seated laterals - 30s x 15
HS high row - 2 25 x 7
HS dy row - 3pps 5 x 7
DB rear delts - 40s x 15
wanted to get 8 reps on decline…oh well next week…
I decided to reduce the frequency to once a week for awhile…
Delts/Back
HS shoulder press - 2pps x 7
seated laterals - 35s x 8
UH pulldowns - 180 x 10
T bar rows - 5plts x 10
Shrugs - 225 x 13
DB rear delts - 45s x 10
switched your routine again? the delts and back day looks exactly like the one im doing lol except im doing rack pulls for thickness and leaving shrugs 
I take it since you use such a light weight for shrugs you focus more on form?
yeah i had to switch …i was getting mentally drained from trying to hit PRs so frequently…
I’m just trying to recover right now…so, i can go back to higher frequency again…
as far as my shrug weight, yeah i use good form…but, my traps are still weak…it should go up fairly quick tho…
Awww poor you hitting PRs every week 
Do you find higher frequency like you were doing to be more productive than the once every 5 days(?) or so you are using now?
How do you feel about rack pulls btw? My traps are probably my one of my strongest bodyparts and i rarely shrug, i think CC mentioned he never does shrugs either!
you have to find the right blend between inflicting muscular damage and increasing strength as fast as possible…and you need to train everybody part some how…
Layne Norton(natural bodybuilder) has a good split that i feel acomplishes this…if I had more days availible to train, i would probably give it a go…he basically does 2 strength days and 2-3 hypertophy days…whre the strength days are upper/lower…
I based my routine off of yate’s first routine…which was a A/B split chest/delts/back and arms/legs…then yates switched to the one you are using right now…
As far as rack pulls, I think they can build traps…i also think shrugs can too…I’m doing shrugs mainly because i have to limit the number of lower back intensive exercises due my injuries…
Oh i forgot you injured it doing BO rows!
I checked out the Lyne Norton routine…i assume you would ramp all exercises however in a post on another forum he suggests not going to failure but 1 to 2 reps short of failure until you become used to the split and not so sore. Makes me think he might be suggesting straight sets? Maybe not though lol
Legs
Hack squat - 3pps 5 x 8
1 leg curl - 60 x 10
standing calves - 275 x 8
minamilist approach.
chest/arms
smith bench - 265x6
db incline(3 incline) - 60s x 8,8,6
pinwheels - 60s x 12
1 arm cable curl - 55x14
pushdowns - 110 x 12,12,12
1 arm ext - 25s x 7,5,4
had some pain in my left tricep…i usually would ramp the 1 arm ext…
Delts/back
HS shoulder press - 2pps x 6
Seated lateral raises - 35s x 8
UH pulldowns - 195 x 8
T bar rows - 5plts+10 x 8
BB shrugs - 245 x 10
Rear delts - 45s x 12
probably will do this for 4 weeks or so before switching to a new routine i developed that is upper body focused…2 strength days where i ramp with minimal exercises…and 2 days of high volume and straight sets…
upper
lower
off
chest/shoulders/triceps
lats/upper back/biceps
off
off
this is what i did this week
monday
Flat bench - 215x5, 165x12
seated military press - 155x3 drop 135x4-5ish
seated laterals - 35s x 10 drop 25 x 8
hs decline - 4pps x 4, 3pps x 9
tues
v bar pulldown - 195 x 6
hs dy row - 3pps 10 x 6, 2pps 10 x 11
db rear delts - 50s x 10 drop 30s x 8
ez bar curls - 115x6, 75x12ish
today
squat - 225 x 8,8,8
hamstring curl - 165x9, 175x6, 175x6
standing calves - 275x8, then 200 for 2 sets using harder form
my diet looks like this on the strength days…i eat slightly more on hypertoprhy days
4 eggs
.5 cup egg whites
12 oz orange juice with 5g creatine
50g grits
1 slice reduced cheese
train
50g whey
50g oats
8 oz ground beef 93/7
8 oz sweet potato
1 cup jasmine rice
8 oz ground beef 93/7
cals are around 2400…i was maintaining on 3000, so it is somewhat of a drop…
edit - my post that said i was dieting didn’t show up…so yeah i’m dieting…trying to hit 8% then i will bulk again…
Hey Dan long time… How are you finding Layne Nortons routine?
I was thinking about doing something similar myself mate and wanted to know how u find it. Any tips or advice you could give? 
I’m glad you posted because I wanted to share some things that I’ve learned…
I’m actually making the best gains that I’ve ever have right now!..I gained 8lbs of bw and 1" on my arms in the last 3 weeks alone!..which is pretty unreal lol…
I could probably type for pages on the theory and science behind this, so I’m just going to tell you what I’m doing…it is actually fairly simple but many are just unaware or lack the disclipine to apply it…
I’m just doing a simple 5 day split…The biggest change is the WAY I approach training…
I do 3 WORKING SETS per exercise now…It doesn’t matter if you ramp or do straight sets…the only thing that matters is you strain your body and go close to failure…I then go to failure or beyond on the 3rd working set usually…
I usually will ramp on the first exercise and do soemthing like
70s x 15( a rep short failure)
80s x 11(a rep short of failure)
90s x 8(to failure or beyond with partner)
second exercise i may ramp to or i may just do straight sets…i don’t count wm up sets as work sets
so i will do
135 x 15 for wm up
205 x 12(couple reps short of failure)
225 x 8(couple reps short of failure)
225 x 6(to failure) drop set 185 x 6 as i felt 6 was not enough
so, sometimes i also do drop sets on the last set if i didn’t get enough reps in the set to qualify as a working set…ie i got 6 reps with 275 on bench, so i do drop set at 225 to get 4-5 more reps…
I use controlled negatives and form conducive to stimulating the muscle…Your goal is to breakdown muscle fibers…So, THINK of it like this…imagine in your mind that you are breaking the fibers as you are lifting and lowering the weights…always ensure the target muscle gets worked…don’t ego lift…I actually do little tweaks to my form to make the exercises feel harder and stress the msucle more…
AS far as Overall volume, I’m doing 6-12 sets per bodypart…3 sets per exercise and 6-12 reps per set…Hwoever, You can also do 5 x 3-6 reps on some exercises to build strength…for ex, tomorrow i’m going to do bench first 5 x 3-6 as I just feel like lifting heavy tomorrow on bench…Although, i normally just do 3 x 6-12 reps for most exercises…this is kind of how i moved some of layne’s ideas into my split…So, I ocassionally do heavier stuff when i feel up for it(still use good controlled form tho) …
this is a basic outline of what I do…
However, I do different exercises or change the order each time i train…sometimes i may do the same order though…it really doesn’t matter…the effort and stress you place upon the muscle is the only thing that matters…but, i usually do diff stuff just to target the body in diff ways…
Monday - CHest/calves
3-4 exercises for chest(incline, flat, flys, decline/dips)
2 exercises for calves(standing and seated)
Tuesday - Quads/Hamstrings
3 exercises quads(leg ext, squats, leg press/lunges)
2 exercises hamstrings(RDL, hamsrting curls)
Wednesday - Arms
3-4 exercises for triceps(CGBP/Dips, rope pushdowns, skullcrushers)
3 exercises biceps/brachialis (bb curls, db inc curls, pinwheel curls)
Thursday - Shoulders/traps
1 pressing exercise
1 lateral exercise
Misc exercise( another pressing exercise for straight sets usually or upright rows)
1 rear delt exercise
1 shrug exercise
Friday - back
4 exercises (pulldowns, t bars, cable row, db rows, etc)
like i said, the exact exercises don’t matter as i change them based on instinct…I just want you to get an idea of the total exercises that I’m doing per bodypart…
I believe you are doing king beef’s routine which is somewhat similar i guess…I would probably add more volume though
Once you get this style of training down, you can do whatever you want really…you just take the basic 5 day split, use adequate volume, and try to continously improve…
get back to me if you have any questions, I know this is a ton of stuff and I’m rambling a bit…
another thing is diet…
lol I’ve kind of become a nutrtion/supplment expert
you may want to post what your doing on that…
you could post here if you want…i’m not going to continue the log as I can’t really remember what i do in the gym anymore(don’t take a notepad either)…I’m too focused on creating the biggest hypertrophy stimulus than on how much i’m lifting…Incidentally, I’ve gotten way stronger without worrying about soley beating PRs…
btw in case you are wondering about the science behind hypertrophy…
The stimuliic response to hypertrophy is dependent on two factors…the amount of work done(volume) and the intensity of the stressor…it requires adequate stimulation of both factors to result in maximal hypertrophy…
so to continually induce hypertrophy you need to do 2 things:
- use adequate volume for the intended muscle group(9 sets or so with good form will work)
- get stronger to increase the intensity of the stressor
doing 1 top set to failure does not acomplish the first objective…I know from first hand exerpience as i gained minimal muscle doing HIT high frequency(despite getting much stronger)…
also doing endless pumping exercises and way too many sets(20) is a waste of time as well…as you will not meet the second reuirement…
So, the correct thing to do would doing about 8-9 sets of 8-12 reps per bodypart going as heavy as you can whilst still inflicting damage to the muscle(ie not swinging weights/ego lifting)…
You’ve probably seen that in articles or books…but most people just don’t execute it…it is so simple yet most fail to grasp the simplicity
Hey sounds like your enjoying yourself
Literally just today i have switched to a very basic setup of 3 days per week. On 5 days i seem to get run down and ill alot and that was despite eating 6 meals per day and WAY more calories than is recommended lol
Im doing:
Back
Chin ups
Deads
Db rows
Preacher db curl
chest tris
db bench
decline
incline
reverse grip pushdowns
leg press
box squats
pullthroughs
military press
All for 5-15 reps over 2-4 sets.
Totally get where your coming from about the increase in volume though as i also gained strength but little size from that style. Even on KBs! The legs after back day was way to difficult recovery wise and since im doing over 400kgs on leg press now it just wasnt good haha. Did gain on shoulders though
Tbh i think you would be shocked at my diet now then…3 big meals and only tiny bits of liquid food around them:
Meal 1 12.00pm
1 pint milk
4 raw eggs
whey protien 2 scoops
tin of tuna or other meat
bannana
sunflower oil
around 1200-1500 kcal and very mixed carb fat ratio…
meal 2 4.00pm
new potatoes
other meat (usually beef or chicken)
pint of milk
4 raw eggs
protein powder
pre wo drink 5.30 pm
cup of orange juice lol
pwo
1 milkshake 7.30 pm
pwo meal 9.00 pm
milk
eggs
whey
tuna
potatoes
before bed 12.00 pm
2 eggs or tuna etc
lots of calories though And most around the times i need them (ie breakfast, pwo, pre wo etc)