I do 5 sets at 4-6 reps with 1:20 rest time.
When going heavy which is pretty often.
The next 8 weeks I’ll include deadlifts, cling & Snatch, & carries with dead-lift bar.
Mon: Standing Calf Raise, Seated Calf Raise, Squat, Leg Extn, Leg Curls, Pull Ups, T-Bar, Straight Arm Pull.
Tues: Flat Bench, Floor Flys, Incline Press, Lateral Raise, Reverse Flys, Tri Extn Rope, DB Overhead Tri Extn.
Wed: OFF
Thurs: Front squats, Leg Curl, Leg Extn, Shrugs, Latt Pulls, Single Arm Row DB, Hammer Curls, Cable Curls
Fri: Incline Bench, Flys, Decline Bench, Reverse Flys, Lateral Raise, Front Raise, Tricep Extn Rope, Tri Extn Ropes
Sat: OFF
Sun: OFF
Been following Josh Bryant as of late.
As far as the protocol I try to follow this as closely as possible.
Strength endurance: Which is done with slow reps at 50-55% of my max.
Fast force endurance: Lifting the same 50-55% of my max, but doing this with explosiveness.
Hypertrophy: Lifting at about 70% of my max, with reps being a bit shorter in length than in strength endurance.
Maximum strength: Lifting heavier than all the others at 80-85% of my max, and the movement is done with explosiveness just like fast force.
