I’m training each exercise about once every 3 days:
A: One strength session (4 sets x 3 reps + warm-up)
B: One mass session (4 sets x 5-6 reps +warm-up)
and I’m trying to add ~1kg/week (or 2, if I feel good)
BW chins, dips and push-ups throughout the week, same for neck, forearm and rotator cuff/rear delt work.
I’m doing deadlifts, bench “floor presses” (BP with the ROM of a floor press), chins and rows + curls and some accessory exercises (rotator cuff, erectors, neck, shoulder flies/scaptions)
Deload every fifth week (reduce volume by 2/3, or maybe reduce volume and also only do the mass session), 2 week break every two months (depending on how I feel)
Long term: >440 lb DL (>550…maybe), … strict one arm push-ups, front lever & one-arm chin-ups (I’m a physical culturist, interested mainly in strength and some athleticism. Form follows function)
Short term: I want to get to a 300 lb x3 DL, and a 220 lb bench, preferably before March 2011.
I do 4x3 because since the weights I use are still low, I guess it’s not too much (or is it?), and also because I guess (from what I read around here) that my nervous system is probably not all that efficient…yet…
I don’t go to failure, and go pretty much by Chad Waterbury’s, Charles Staley’s and Christian Thibaudeau’s “stop set when speed/technique drops”. “Pretty much” because being weak as I am right now, I don’t know if it would be a good idea to always stop when speed drops.
Form on bench and deadlift: