hi all. i lurk here quite a bit and finally decided to bite the bullet and ask for opinions about my current program. I am 29 y/o and currently weigh 187# at 5'9" (I was 169.5# 3 months ago at the end of a 16 week diet phase). my short term goal until about mid-september is to gain mass until i restart 16 weeks of 5/3/1 (this phase started about 5/24/11). the target areas in order of descending priority were shoulders/traps, arms, chest/back then legs. my work schedule is pretty irregular so some weeks i'll have as many as four days to train, while some weeks i only have one. all training days except arms are usually separated into morning and afternoon sessions unless i'm tight on time, then i just trim some movements and do one big session.
basically i work with my 5RM for compound movements until it feels like i've reached technical failure. after some trial and error, i've pretty much stuck to doing 40 reps for the first movement, 30 reps for the second movement, then 20 reps for the third. each of these reps is performed as explosively as possible with a <1 second hold at the top of the movement. if the next rep feels like it's gonna grind, i rest. i take about 1.5-2 minutes of rest between these sets, then less rest (30-60 seconds) as i move to compound movements with machines and then isolation movements. if i can push the 5RM to a 7 or 8RM, i go up in weight.
incline dumbbell press (4 levels of incline, starting with the most vertical around 60* down to maybe 20*). i'll do 10 reps at each incline.
weighted dips 30 reps. i'll throw in a few non-weighted dips at the end to try and regain some explosiveness.
smith machine flat bench 20 reps. yes, pathetic, but at this point i'm way too fatigued to bench unassisted, and i'm giving more priority to my lower pecs atm.
incline/flat/decline press on hammer strength machines 3 sets of 10 reps each movement with rest pauses.
incline/cable/pec deck flyes 9 total sets of 15 reps. i go with a 2-1-X-1 tempo to try and get some lactic acid buildup and throw in some rest pauses and reps from dead stop with the pec deck.
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