just coming off a 6 week 10x10 program and thinking about doing something like this next…1st exercise 5x5 with 2min rest periods, 2nd exercise 4x8 with 1min rest periods, 3rd exercise 3x12 with 30sec. rest periods…for example db bench press 5x5 with 2 min rest between sets, then incline db/bb bench 4x8 with 1 min rest, then cable fly 3x12 with 30sec rest.
the 10x10 was done with 1min rest and it was the first time i paid particular attention to rest intervals…
straight sets, so start with a weight i could do for, say, 2-3 reps over target and probably fail on the last 2 or 3 sets. so if i do db presses with 80lbs, might be 80x5, 80x5, 80x4, 80x3, 80x2. so thats 19 reps, next week get 20+, and increase weight when i get to 25 total reps. not sure if any of you are familiar with the bosshog training routine, but its kind of like that i guess. 4 day split-day 1 legs, day 2 chest, day 3 back, day 4 shoulders.
legs-5x5squat; 3x12 leg press 1min rest, 2 calf exercises because mine are horrible
chest- 5x5 db press; 4x8 incl press; 3x12 fly
back- 5x5 deadlift; 4x8 row; 3x12 pulldown (alternate rows and pulldowns week to week so each gets a high rep week, then a lower rep week)
shoulders- 5x5 bb press; 4x8 db press; 3x12 rear delt move(not sure yet)
i’ve done fst-7, doggcrapp, full body, splits, olympic lifts, a lot of research on various types of training, lift mechanics/form, diet…just looking for a little feedback on a new program from knowledgeable people, that’s all. thanks.