Hi CT, I’ve used the I, Bodybuilder program twice through now, with some awesome gains in particular to my shoulders and chest of which have pretty much been stagnet for two years now. My Chest 1rm increased 50 lbs from 250 - 300 and shoulders from 170 - 210. I feel I got a pretty good grasp on the program and want to implement some of your ideas you posted in “Thib’s Random Though of the Day”.
I just want to make sure I’m using the principle’s the right way and not trying too many different things at once. I’m gonna have a chest, back, shoulders, and leg day (M-W-F-Sa). After each main body part I’ll do accessory lifts like arms and core. I’ll just post the chest workout, but all the other days will have a similar set up with the activation, resistance vs load, desend - ascend ratchets, and the last set high reps HTH.
Activation
-Plyo Push Up’s From Bench 3x5
-Reactive Rebound Bench Press (50% 1rm) 3x3
Main Chest Workout
-Flat Bench Press (Resistance vs Load) Set 1 @60% x 3 Deadstop
2 x 3 Fast Turnaround
3 @65% x 3 DS
4 x 3 FT
5 @75% x 3 DS
6 x 3 FT
7 @80% x 3 DS
8 x 3 FT
-Floor Press (Descend - Ascend Ratchets) Set 1.1 @60% x 3
1.2 @80% x 3
2.1 @55% x 3
2.2 @85% x 3
3.1 @50% x 3
3.2 @90% x 3
High Reps HTH 3.3 @70% x max reps without grinding