Hi anoop and Anatoly,
Well my cylce is over so I thought to list my results as promised after 7 weeks-the last 2 weeks were grinders.
I trained 2x the week.
The Heavy day was always on saturday. On tuesday I changed between LIGHT day and MEDIUM day each week.
So I had in this 7 weeks 7 heavy days and 3-4 light or medium days.
The Heavy days were completeley different in terms of exercises and reps.
The Medium/heavy days included the same exercises but different paramters.
For dumbbells i Listed the weight for ONE dumbbell.
Heavy day: 2x5,1x5-8 reps 3 min rest
Bench press:70x5/5/5 to 75x5/5/9
Row on pulley close grip:60x5/5/8 to 70x5/5/8
Shoulder Press smith (without bar weight):35x5/5/7 to 45x/5/5/7
Lat pulldown hammer strength (plate loaded):65x5/5/9 to 75x5/5/9
Curls with rope:55x5/5/7 to 65x5/5/5
Squat: Technique work
Medium day: 3x8-10 2 min rest
Flat dumbbell bench press feet elevated: 27.5/8/8/10 to 30x9/9/9
Row dumbbels bentover standing: 12.5x8/8/13 to 15x9/9/12
Dumbbels shoulder press seated: 22.5x 8/8/8 to 22.5x10/10/9
Lat pulldown to front V Bar: 60x 8/8/8 to 62.5x9/9/8
Pushdown ropes: 65x8/8/8 to 65x10/10/10
Romanian Deadlift: Technique work with bar.
Light day: 2x12-15 1 min rest
Flat dumbbell bench press feet elevated: 25x12/12 to 27.5x12/13
Row dumbbels bentover standing: 10x12/12 to 12.5x12/15
Dumbbels shoulder press seated: 17.5x12/12 to 20x12/12
Lat pulldown to front V Bar: 50x12/12 to 52.15x 12/15
Pushdown ropes: 50x15/12 to 55x12/18
So thats it.
To mention-I had a break for 6 weeks before starting this programm.
now what do you think would be the next step programm wise? I think of accomodation here.
One option I thought of, would be to switch the exercises of the H and L/M days between each other.
In example the bench press would be trained now light and medium. The dumbbell bench heavy.
Any ideas are welcome-as ever!
Current weight: 89 kg and 20┐!