Week of Rest...then what?

[Toledous]

So I have been doing a solid bulk routine for the last 8-9 weeks and it is time for my week of nothing...

I would like some ideas on how to switch up my routine, while still hitting everything.

The first 4 weeks I did 5 sets of 5 and the second 4 weeks I did the same exercises but with 3 sets of 8.

Here was my routine:

Mon: Back/Bi's

Deadlift: 235 3X8
Pull up: 3X8
Machine Row: 160lbs 3x8
DB Row: 75lb DB 3x8
Barbell Curl (widegrip) 3x8
Barbell Curl (close grip) 3x8
Chin up (negatives) 2X8


Tuesday: Shoulders

DB Shoulder Press: 2 55lb DB's 3x8
Stiff Arm Raises: 40lb DB, 3x8
Side Arm Raises: 30lb DB, 3x8
Shrugs: Barbell 225lbs 3x8

Wed: off

Thursday: Legs

Squats: Barbell 185lbs 3x8
Jump Squats: 60lb barbell 3x10
Leg Extensions: 220lb machine 3x8
Leg Curl: machine 180lb 3x8
Calf Extensions: machine 340lb 3x10

Friday: Chest/Tri's

Flat DB Press: 2 70lb DB's 3x8
Incline DB Press: 2 50lb DB's 3x8
Explosive Press: 2 35lb DB's 3x8
DB Fly: 40lb DB's 3x8
Decline Pushups: till failure
Skull Crushers: 30lb DB 3x8
Kickbacks: 50lb DB 3x8
Dips: (hands on one bench, feet on another with a 90lb weight on my lap) 90lbs 3x6

Thinking about going back to a 5x5 and just switch up the order of exercises....What do you guys think I should do?

[Bigblue86]

Try pyramiding, it used to work for me. It got me to lift much heavier weight.

1st set: 7 reps
2nd: 5
3rd: 3
4th: 5
5th: 7

Do this for all excercises, and keep it up for at least 6 weeks. I gaurantee you'll increase your 1 rep max for everything and it turn you'll be able to go that much heavier when you switch workouts again.

[Toledous]

Try pyramiding, it used to work for me. It got me to lift much heavier weight.

1st set: 7 reps
2nd: 5
3rd: 3
4th: 5
5th: 7

Do this for all excercises, and keep it up for at least 6 weeks. I gaurantee you'll increase your 1 rep max for everything and it turn you'll be able to go that much heavier when you switch workouts again.

Clearly I would use the same amount of weight for each set right? Never really looked into pyramiding so I am not too familiar with it.

[tehtyson]

Clearly I would use the same amount of weight for each set right? Never really looked into pyramiding so I am not too familiar with it.

no its the same as ramping up the weight but insted of stopping at set 3, you reverse and do 2 more sets at higher reps lower weight.