CT, I have tried to outline a program based on your overtraining tip that I will use the week of christmas. I would like to know if I am going about things correctly. Right now I use the WS template on a 3 day rotation but the week before I take off I was planning on doing 4 days as follows :
sun 12/19 sun dynamic bench
speed bp with mini’s 10x3
r30
Work up after speed sets to heavy single 3x1
r60
a1 elbow out extensions 5x5 with mini band/meduim clusters
r45
a2 reverse barbell row 5x5 meduim clusters
r45
b1 reverse curl 2xextreme drop set #2
r0
b2 lateral raise 1x extreme drop #2
r45
12/20 MON ME SQUAT
Max movement (gm, sq or pull)+ 6 extra sets
r45-120sec on max sets
a1 pull throughs 5x8 tempo contrast
r45
a2 decline leg raise 4x12
r45
b1 face pulls 3x20
r30
12/21 TUE ME BENCH
me move + 6 sets
mini band push downs 2x20
a1 supine row 4x8
r45
a2 alternate dumbell rows 3x10 + 2 drops
r45
push-ups 3x8-10 tempo contrast
12/23 WED DE SQUAT
speed box with bands 12x2
r30
Raised dl’s off 2 plates 85-90% cluster sets
r60
1.5 squats 4x8
r45
ab pulldowns 4x5 meduim chain
r45
a1 preacher curl 3x5 with mini-band/meduim cluster
r45
a2 ape chins 5x3
r45
12/23 THUR XTRA ASSIST
4 board press close grip w/mini bands 85-90% clusters
r60
reverse pressdowns 1 x extreme drop #2
dumbell fly’s 1 x extreme drop #2
a1 reverse band behind neck pull-up 3xmax reps
r45
a2 RDL 4x5 meduim chain
r45
grip work
I fly friday morning so that is why I have no breaks. Thanks for your time and advice.