"I did get stronger on the machines, but gained no muscle at all" Oh Shit! That's a direct quote from Boyer Coe talking about his HIT training experience with AJ
As I've "remembered" more of what it actually took to get into condition and what worked best for me, I have revised my training to follow much more of a Blakely-style than an AJ/Mentzer-style.
Blakely's bread and butter protocol was 4*6, with each of these 4 sets being "work sets" with the same weight being used for each set, and then once 4 sets of 6 reps were completed increase the weight used for the next workout. So here is my new plan, and it is a 4-way split:
Day 1: 1. DB Row 4*6
2. Bent Lateral 3*8
Day 2: 1. Dip 4*6
2. Side Raise 3*8
Day 3: 1. DB Con Curl 4*6
Day 4: 1. DB Overhead Tri Ext 4*6
I will still continue to just "maintain" the dips and rows, by using the same weight for 4 sets of 6 reps, but I will try like hell to get the arm weights up. Remember, right now I'm attempting to "spot gain"
"You gotta be crazy, you gotta have a real need.
You gotta sleep on your toes, and when you're on the street,
You gotta be able to pick out the easy meat with your eyes closed.
And then moving in silently, down wind and out of sight,
You gotta strike when the moment is right without thinking.
And after a while, you can work on points for style.
Like the club tie, and the firm handshake,
A certain look in the eye and an easy smile.
You have to be trusted by the people that you lie to,
So that when they turn their backs on you,
You'll get the chance to put the knife in."