James.Titor

i have decided to post again, oddly, i enjoyed it here. this time i will no longer enter debate of any sort without being asked. i still intend to use my usual posting style (none of that happy clappy bunny bullsh1t), but will only give my opinions if asked to do so.

anyways, i have been discussing this program i designed with another knowlageable guy and we are in the process of tweaking it to include: accenuated eccentrics, and periodise TUL and density. but you guys can have the basic one: (conjugate periodisation and supercompensation combined into one super-megafcuking hyper routine).

this is intended to increase lean muscle mass. it is geared soley at that, and whilst strength gains are inevitable and unavoidable, they were not a concern in the routines design.

if anyone has any thoughts on this, i am open to suggestion and critique. with 1 stipulation; it [your critiisism] is not aimed at me personally, or in any way sarcastic. if you are not capable of that or do not want to do that, i would respectfully ask that you do not respond.

Quote:

Week 1 (base/normal/taper) Day 1: Squat - up to a 5RM Paused Squat* - 3x6 Pulldowns - 2x10 Grip - plate pinching/block pinching Day 2: DB OHP - up to a 5RM CGB - 6x3 Row - 3x6 + 1 delt compound/iso + 1 tricep coumpound/iso Day 3: Speed Deadlift - 8x2** GM - 3x6 Pullthroughs - 3x6 TGU - 2x10 Grip - Thick Bar Deadlift 3x3 + 3-5 SH's Day 4: Speed BB M-Press - 8x2 Dip - 3x6 Pull up - 3x6 + 1 bicep compound/iso Grip - Grippers/Blob/Lever/Whatever etc etc Week 2+3 (ramp up/over-reach/load) changes in italics Day 1: Squat - up to a 5RM Paused Squat* - 3x3 GM - 5x10 Pulldowns - 2x10 Grip - plate pinching/block pinching Day 2: DB OHP - up to a 5RM CGB - 6x3 Row - 4x8 Dip - 5x10 + 2 delt compound/iso + 2 tricep coumpound/iso Day 3: Speed Deadlift - 8x2 GM - 4x8 Pullthroughs - 4x10 TGU - 2x10 Grip - Thick Bar Deadlift 3x3 + 3-5 SH's Day 4: Speed BB M-Press - 8x2 Dip - 4x8 Pull up - 3x10 + 2 bicep compound/iso Grip - Grippers/Blob/Lever/Whatever etc etc Week 4 (unload/de-load/supercompensate) Day 1: Squat - up to a 1RM Pulldowns - 2x10 Grip - plate pinching/block pinching Day 2: DB OHP - up to a 5RM CGB - 4x3 Row - 3x6 Day 3: Speed Deadlift - 10x2 TGU - 2x10 Grip - Thick Bar Deadlift 3x3 + 3-5 SH's Day 4: Speed BB M-Press - 10x2 + 1 bicep compound/iso Grip - Grippers/Blob/Lever/Whatever etc etc * = Paused Squats rule. they are the fcukign bomb. they make your legs grow like nothign else, and if you hold the pause for loinger than 2sec you eliminate a lot of the stretch reflex, making the concentric extrermly hard and helping improve that all important IAP. a brilliant assest to the RAW squatter and equipped alike.

i intend to use this when i do my first AAS cycle, later this year/early next year.

big

Really solid exercises in there mate. Nice to see plenty of compound moves and focus on decent assistance exercises.

What are you planning on running for your cycle?

Cheater2K

Hey james, just noticed this routine is also here http://www.iron-city.net/viewtopic.p...r=asc&start=15

Did you borrow it :p

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Cheater

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PikeKing

I like this bit

SportDr

I detect some history here! anyone shed any light?

ONE SMART COOKIE

If your into that style of training james maybe you should read(if not already)the "Get Buffed"books by a bloke called king(fogoten his first name)he`s an aussie and a mate just got them,loads of info in there.

Cheater2K

For those that dont know, this routine has come from "PikeKings" forum www.iron-city.com :p

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James.Titor

For those of you that don't know i am Robert fom Pikekings forum. but thanks for your benifit of the doubt.

James.Titor

and as you will be able to see if you follow the link that "cheater" provided. I designed the routine.

James.Titor

i have plenty of history.

i am:

Robert from Muscletalk.co.uk
Robert from Ukmuscle.co.uk
RobertOates from FortifiedIron.net
John.Titor from Gripboard.com

over those alone, i have probablly made in excess of 10000 posts.

James.Titor

me too. pike king has helped a lot.

James.Titor

thankyou. test ethan.

SportDr

Don't be so touchy James,

Have read through your previous threads and I find them interesting and informative if lacking in some diplomacy/tact but that just makes for a colourful forum as long as you don't mind being flame grilled

Welcome back sure your re-appearance will generate some lively debates that I will read with interest!

Peace peeps

SD

James.Titor

i certainly hope thats sarcasm. i welcome your comments, be them good or bad. but don't tell me how to act. if a mod thinks i am out of line, they will tell me. otherwise, i am free to carry on as i am.

i don't recall having debated with you personally, so to fill you in, whilst i don't pull any punches with my writing style, i certainly am not sad enough to get stressed over what is (at the end of the day) an internet discussion. basically, what i mean is: even when it seems like i am being a bit Nazi, there is no hard feelings on my side, er.... mate.

James.Titor

incase anythigng is unclear, there is no arrogance, agression, stress, touchy-ness, uncooth in the above post.