This whole thing stems out of a session I had with a trainer on 9/12/2007. This first post will only be a very high level summary of what I'm going to do - or what I think I'm going to do TODAY. It may well change, as has been my pattern.
This will work in alternating weeks, marked as "Power" and "Volume".
My "Power" routine will be split into two workouts:
In my A routine, once I have the Hang Snatch down, I'll likely work this lift in to the week, perhaps on the A day. Not sure how just yet. These Power routines will focus on just that: power. The loads will be higher by nature, and the warmups will be substantial. There will be AT LEAST two days of rest between these workouts, maybe more like 3. Time will tell.
The Volume routines are split into 5, in this progression:
Each of these routines will have 2-3 exercises per muscle group. The goal of each exercise is to get to the magic number of 20 reps over each of 3 sets. The loads will progress ONLY when this goal is reached, however, they will progress when I am ready. The overall goal of the Volume week is muscle density and endurance.
My current thought as to the exercises I'll use is this (In the case where there's a bunch of exercises, I'll either mash 'em up or just alternate each week over week):
B: Flat Bench
C: Standing Press
Rev Pec Deck
Standing Calf Raise
Roman Chair Situps
E: Preacher Barbell Curl
Smithy Close Bench
We'll see how this goes. Maybe I'll tweak it, maybe not. I have no thought as yet as to the duration nor periodicity of the routine, so I guess I'll figure it out as I go and base those decisions on how I feel.
Here we go.
"Determination, Perseverance, Resolution, RESURRECTION!"