Haha I'm not shy DV just like my online anonymity. But when I'm happy with a lift I'll post a video.
Been a good few months Brett since I last did a bbing based routine but I'd have more volume yes and reps would obviously be anywhere from 2 to 12. I'd often still do a 2,3 or 4 rep set for bench and deadlifts and possible 4-6 for a heavy squat set. But would also do sets of 6-10 for bench and squats.
Training week in week out I'd either do a 3 day split training each body part twice per week or train one body part each day (this was what I favoured when I competed) so either workout would look something like this;
Chest - 3 exercises
Back - 3 exercises
Quads - 3 exercises
Hamstrings - 2 exercises
Shoulders - 3 exercises
Triceps - 2 to 3 exercises
Biceps - 2 exercises
Day off repeat.
If I trained 1 body part per day I'd either add an exercise or do more sets.
Sets would be anywhere from 9-15 for each body part depending on how I felt or if it was a large or small body part. Calves, abs and forearms less.
I'd also incorporate the following when I felt like it Brett; Supersets, giant sets, strip downs/drop sets, forced reps, negatives etc....
Todays workout was another mixed one, pressing felt really off today so didn't push it but on the plus side squats are starting to feel good with the narrower more quad dominant stance and weightlifting shoes.
Squats (ATG with 4-5 second pause at bottom)
A real grinder which it shouldn't have been so didn't do 162.5kg
Nordic hamstring curls
Standing calf raise on Smith machine
JM press on Smith machine
Wide grip tricep pushdowns
Not particularly happy with CGBP but very happy with the way squats are going. Still very comfortable and I'm feeling better with the altered stance and Nike Romaloes which both help with achieving depth and put more focus on quads. I guess due to spending almost 40 years doing them more of a bbing/narrower stance (as per DV's observation) makes more sense than trying to change my stance after so long performing them this way.
post edited by Dav - 2018/11/24 00:44:52