My loading/deloading hypertrophy-strength routine

[DaRkAnGel]

Once again, thanks to kyle for helping me with the structure for it, here it is as i promised:

http://www.fortifiediron.net/invisio...post&id=158929

Tell me what you guys think.

[DaRkAnGel]

And here it is in text for the lazy:

Week 1-2 (regular loading - Mean intensity 80% - volume 130-155)

Day 1(Upper Body)
Bench Press 3x5 80%
Clean and Jerk 3x6 80%
Push Press 3 x 8 80%
Day 3(Lower Body)
Back Squat 3x5 80%
Deadlift 3x5 80%
Stop Squats 3x5 70%
Day 5(Upper and Lower Body)
Bent Over Rows 3x5 80%
Clean, Front Squat, Jerk 3x5 80%
GM 3x5 90%

Week 3-4 (loading- Mean intensity 85 - 90%+ - Volume 160-200)

Day 1 (Upper Body - strength)
Bench Press 3x3 85%
Incline Bench Press 3 x 5 85%
Clean and Jerk 5x5 85%
Day 3(Lower Body - stength)
Back Squat 3x3 80% 2x3 90%
Deadlift 4x3 85% 3x2 90%
Box squats 3x3 85%
Day 4(Core Strength/Hypertophy)
Straight Legged Deadlift 3x8 80%, 3x3 85%
Decline Weighted Sit-Ups 3 x 12 80%
GM 5x5-6 90%
Day 6(Lower Body/Upper Body - hypertrophy)
Stop Squat 3x6-8 90%
Clean, Front Squat, Jerk 5x6-8 80%
Pause Bench(5 - 10 seconds on down) 4x6-8 80-85%

Weeks 5-6 (deloading - Mean Intensity 30-50% Volume 50-70 lifts)

Day 1(Upper Body)
Bench Press 3x5 40%
Clean and Jerk 3x6 50%
Day 4(Lower Body)
Back Squat 3x5 40%
Deadlift 3x5 40%
Good Morning 3x5 40%

[TommyD]

Yes our routines do like quite similar. I use a 2/1 split instead of a 4/2 split... my schedule is a little different... all in all there are obviously some minor differences in detail but overall the structure is essentially the same. As far as % of 1 RM goes, I more or less estimate while I'm in the gym... close enough though!

By the way, although the name sounds pretty self-explanatory I'll ask regardless... what's a stop squat?

[DaRkAnGel]

You go down all the way like a full squat and stop at the bottom, then come back up:P.

[TommyD]

Originally Posted by DaRkAnGel

You go down all the way like a full squat and stop at the bottom, then come back up:P.

I figured so... I just wanted to make sure that's what it was so I wouldn't go recommending it to someone when it actually turns out that the word "stop" has nothing to do with the exercise and in reality you get the weight up your traps and just fall straight backwards with it. That'd be my luck... getting sued by everyone.