holy shit I come back from work and all these posts about me... quite flattering guys. I've been lurking for a while but decided to join for more John Meadow articles. I actually competed with John in same class and actually beat him that year. my current split is:
day 1 chest/bis/abs
day 2 quads/hams/calves
day 3 off
day 4 delts/tris/abs
day 5 back/traps
day 6 & 7 off(may do back on day 6)
the most productive workout I tried was high volume(sets of same exercises, 4-8 x 6 reps) with same weights with long rests between sets like 2-4 minutes. so my typical chest routine would be:
flat bench: WU with 135/12, 185/10, 225/6, 275/6. then do sets of 6 with 315 as many sets as I can handle for 6, it usually ended up 5 sometimes 6 sets
incline BB: 135/6, 185/6, 225/6, 315/4-6
dips: body weight/6, 45/6, 90/6, 90/4-6
wide grip chins 4 x 6 reps
behind neck pulldown med-wide grip: 120/20, 160/10, 200/6, 220/6
BB row slight incline(15-20 degrees) med grip to hips: 135/6, 225/6, 315/6(usually 4 sets)
deads off floor: 135/5, 225/5, 315/5, 405/5, 495/3-5
cable upright row to overhead 100/6, 120/6, 140/6, 160/6
stiff arm pulldown 12 inch grip space and bent over for extra stretch, roughly same weight as upright row.
as you can see I was a low rep guy with many sets. but with yrs of training and wear and tear was inevitable so I'm using lesser sets and reps on most exercises now. part of reason why I'm looking into John Meadow's training. below is a quad routine I used during pre-contest back in 1998...
deep squat: 225(no warm up) 50 rep, then finish the rest of 50 reps(totalling 100) in 2-3 sets(25, 18, 7)
medex leg press: 300/15, 400/15, 400/15
db front lunge: 45lbs 3 sets x 10 each
incline sit-ups(for hip flexors and upper quads) 2-3 sets x 20 with 25lb plates
above 3 routines all have different principles and the back routine is more like how I'm training today.