After training Olympic lifting for a year and a half I'm tired, kinda beat up, and in need for some old school Arnie training from Amit Sapir.  I've decided to take a body building hiatus for 8 weeks and shore up some loose ends and while giving my CNS a lil rest.  I've been pretty hard on it. I'm making it my own a bit so I don't loose all contact with the barbell, but here are the details!  I'm doing a 4 day split, Legs, Chest, Back and Biceps (hahaha yea biceps have their own day), shoulders and triceps.   

 

Here are day 1 and 2

A Back Squat
   Week 1: 8 x 8
B Front Squat
   Week 1: 3 x 10

Giant Set #1
C1 Lying Hamstring Curl
  10 reps with 2-second stop at peak contraction (top of the movement)
  10 reps explosive on the positive and controlled on the negative
  10 partial reps from the bottom part of the movement
C2 Lateral Lunges 
  10 reps with a 5-second negative
C3 Leg Extension
  10 reps with 2 second stop at peak contraction
  10 full-range reps
C4 Leg Press
  8 reps with feet close together
  8 reps with feet wide
  8 reps with the feet in middle stance, toes pointed out
Repeat giant set 2-3 times (rest 2-3 min between sets, and don't worry about the weight here you've already lifted heavy during the first two exercises).

Giant Set #2
D1 Dumbbell Stiff-Leg Deadlift
  8 reps with 5-second negative
  8 reps partial movements without a lock out
  8 reps normal full-range
D2 GHD
  8 reps with 2-second stop at peak contraction
  8 partial reps
D3 Bodyweight Lunge
  10 reps with 5-second negative
  10 full-range reps
D4 Hyperextension (body weight or banded)
  10-12 reps
Repeat giant set 2-3 times.

E. 1 mile run and 2k row for time 

 

Day 2 

Snatch 3 TAG Reps EMOTM AHAP for 7 Min 

Chest

Compound Strength Movements
A Incline Barbell Bench Press
   Week 1: 8 x 8
B Decline Barbell Bench Press
   Week 1: 3 x 10

 

Giant Set #1
C1 Flat Dumbbell Fly
  8 reps with 2-second stop at peak contraction
  8 reps with a 5-second negative (drop the bench to a decline angle for these)
  8 partial rep-dumbbell presses at that same decline angle
C2 High Cable Flys 
  10 reps, drop the weight and do another 10 reps
C3 Muscle Ups 
  Go to failure
Repeat 2-3 times.

Giant Set #2
D1 High Incline Dumbbell Press
  8 reps with neutral grip
  8 reps with pronated grip (same weight)
D2 Ring Dip
  8 reps with 5-second negative
  8 reps using a normal tempo
D3 Low Cable Fly
  8 reps with 2-second stop at peak contraction
  8 reps FAST pace (to get a pump)
Repeat giant set 2-3 times.

E. Rowing 80% 30 min