Just thought I'd canvas your opinions on my new plan.
I'm going for strength gains (which I expect to provide some size gains as well). Once I achieve my strength gains I am going to switch gears to some endurance training (but perform these exercise at my new higher weights!)
For those who find high reps boring and hard to maintain good form try what I do below. Works for me.
I'm only 67kg. 3 weeks into this new regime and my lifts have gone from:
Bench: 65 to 75 (low reps quick ass!)
Squat: Same weight but going deeper (just past paralell). Being that 1/4 squating dickhead for a little while actually did help with building up some strength to start going deeper.
Dead: Just started with the new regime. First week - 100kg 2nd week 110kg. Today is DL day and I'm going for 120kg.
Anyway my plan at the moment:
I am doing 3 lifts each workout. 3x3 heaviest I can go. Then 3x6 with lighter loads.
Later in the week when I get tired I just go to 5x6 (or whatever just 6 reps per set for as many as possible) at lower weights.
Bench: 70kg,75,75 then 60,60,60
Squat: 80kg,85,90 then 75,75,75
Chins: 20kg,17.5,17.5 then just BW,BW,BW
Pullups: 10kg,10,10 then just BW,BW,BW
Deads: 100kg,105,110 (I don't do the 3x6 component on DLs)
Dips: 20kg,25,25 then just BW,BW,BW
Sometimes I throw in some rowing movement: the only time I use a machine - bent over rows scare me for now
Clean & Press: 45kg,50,50 (I don't do the 3x6 component on this one either)
Squat: 5x6 @ 75kg
Chins/Pullups: 3x6 BW only (mix it up a bit with the grips)
If I make it to the gym (50% of time) its a light day doing 5 sets of between 6 to 8 reps on probably bench,pullups,bicep curls. No real heavy lifting this late in the week.
Friday, Sat, Sun: REST (perhaps a 30 min run on Sat).
Thats my plan. Heavy on early in the week then rest and recover and try for an extra couple of kilos on the lifts next week. I fell over in the Squat rack with 100kg on my back yesterday. Who loves a power rack with safety bars? I do!
My diet is the same as usual just with about an extra 500 calories each day. I just ate a little more throughout the day until I felt strong when in the gym in the afternoon. If you're going for heavy lifts have some food in your gut - much easier!