"This is the template and sample movements (note: "sample movements" the movements may change as needed) I will be working from for my next training phase. Since every program I see has some stupid name attached to it I figured I would do the same but have some fun with it. So welcome to the...
Epsilon-Delta Protocol A
Prodigious Ogre Mass Building Program
The goals of this phase are to build lean body mass and increase base strength. By base strength I do not mean overall 1rm strength. The goal is to get stronger on all movements in the HI-LV and MI-MV sessions not just the main movements. To do this I will need to pull in more high intensity and max effort work (heavy weighs for lower reps). These sessions have been increased over what they were from the last phase so I will have to go by feel to make sure I do not beat the hell out of myself.
This is much different than a full blown powerlifting program and should not be used as such. When the goal to to increase the squat, bench and deadlift the focus needs to be placed on the movements, not the muscles. This program is designed to be placed on the muscles. So this is more about getting "Full Yoked" then pure strength.
I want to make sure to point this out so people will not think this will make their powerlifts stronger. There are far better ways to do this.
I have also spent the last 6 months working on my training volume so if any of you are thinking of doing this then you may want to drop some of the movements out of the program. I am not posting this so you can print it off and use it yourself. The parameters and movements have been selected for my own individual needs. I am posting this so you can see the process of the program and how the template is designed.
With this program there are two things rotating. The movement patterns (listed as muscle groups to make it easier to follow) and the training parameters. The movements or training days flow on a 5 day split repeating after the last day. The only exception is every Tuesday will be a training day off. The parameters (volume and intensity) flow on a four day split. The reason for this is recovery based plus it allows for more heavy days during the phase.
Because of the high number of HI-LV days a few changes will be made. First my kcals will be increased as well as protein (I will post this later after I get some things verified). Second, I will keep the BCAA's in the diet between 75-100 grams per day. This helped with recovery when the calories and carbs were low so I am very interested to see what will happen now that I will be in better nutritional state. Third and most important, I will have have to gauge my recovery and use bail outs when necessary. This means if a HI-LV days rolls around and I am drained and beat up then the day will shift to a MI-MV day. If I feel like a train wreck then three off days will be put in place of the next three sessions and the rotation will begin after the break. " ~ I still think this is Jim Wendler
HI/LV= High Intensity Low Volume Shoulder and Abs
4 way neck: 1x8x8.0
Shrugs: 4x8x495
Rear Delt Destroyer: 1x60-40-20 x 44-36-28
Single Arm Chest Supported Rear Delt Raise: 4x8x25
Single Arm Seated Chain Lateral Raise: 4x8x1 chain&handle
Spud Strap Front Raise using the Reverse Hyper: 4x10x90
Shoulder Crank: 5x4x30
Front Plank: 4x1 minute
Side Lateral Bends using the 45 degree back ext. 3x12
Pull up totals=1499
Push Up totals=1461
Dips-2358
Prowler: 2320 yards