Never heard of that routine but I'd guess it's designed for bodybuilders so I'd avoid it.
Have you considered Wendlers 5/3/1? Might peak at the right time for your comp.
Yeah it is quite bodybuilder-y, but with the right weights this will help me recondition my tissues (in the same way as HST's 15 rep phase). I won't lose any strength on it, but it should be a nice light phase and so allow my body to get used to the changes that have happened in my shoulders and ankle. If I do it it'll only be for 2 weeks, then I'm planning on going on to Kort's 3x3, which will be this:
Code:
Day(s) Lift Sets Reps Weight
Mon/Wed/Fri Bench 6 to 8 6 80
Mon/Wed/Fri Squat 5 to 8 5 137.5
Mon/Wed/Fri Deadlift 5 to 8 5 147.5
Mon/Wed/Fri Bench 6 to 8 6 82.5
Mon/Wed/Fri Squat 5 to 8 5 142.5
Mon/Wed/Fri Deadlift 5 to 8 5 152.5
Mon/Wed/Fri Bench 6 to 8 6 85
Mon/Wed/Fri Squat 5 to 8 5 147.5
Mon/Wed/Fri Deadlift 5 to 8 5 157.5
Mon/Wed/Fri Bench 6 to 8 6 87.5
Mon/Wed/Fri Squat 5 to 8 5 152.5
Mon/Wed/Fri Deadlift 5 to 8 5 162.5
...for 4 weeks and then this:
Code:
Day Sets/Reps Bench Squat Dead
Mon 5X4, 3X3, 2X1 82.5 142.5 202.5
Wed 2X1, 3X3, 3X3 110 142.5 152.5
Fri 5X4, 2X1, 3X3 82.5 190 152.5
Mon 5X4, 3X3, 2X1 82.5 142.5 215
Wed 2X1, 3X3, 3X3 117.5 142.5 152.5
Fri 5X4, 2X1, 3X3 82.5 202.5 152.5
Mon 5X4, 3X3, 2X1 82.5 142.5 227.5
Wed 2X1, 3X3, 3X3 125 142.5 152.5
Fri 5X4, 2X1, 3X3 82.5 215 152.5
Mon 5X4, 3X3, 2X1 82.5 142.5 240
Wed 2X1, 3X3, 3X3 132.5 142.5 152.5
Fri 5X4, 2X1, 3X3 82.5 227.5 152.5
...for another 4 weeks. So again quite a light start; for weeks of what would be speed work if it wasn't for the slightly higher reps.
5/3/1 is great, my brother is going to start a variation of it soon. Maybe I should consider running it for a while at some point though... The problem isn't peaking for this end of Jan comp, it's making weight. The qualifying total for the 82.5kg class is only 490, so I'd qualify with 180/110/200 which aren't even 5 rep maxes. There are plenty of others I can do and still qualify for nationals.
google "Bodybuilding Tip: Why Are Dudes In Prison So Yoked ?!??"
basically they are saying it's not worth taking supplements or training your ass off every day and being pedantic about form, etc, because the amount you can grow and your full potential is based on your genetics not what you eat or do.
i believe this to be true, some guys go in the gym every day and do not grow at all, same size in 5 years time, other guys go 2 or 3 times a week and are jacked, basically genetics > all.
you cant change your genetics.
so dont worry too much about things just enjoy doing what your doing, chances are it will make next to zero difference if you have poor genetics if you don't do everything 100% right.
it's probably the reason why i have always had huge ass legs and had problems driving cars and getting jeans even when i never ever trained legs. my leg genetics are just insane. same goes for my shoulders but the rest is fairly average or less than average.
these twins even though they are twins have different genetics one of them has perfect abs and the other has wonky abs, see their other video on genetics for more info.
some solid real info from these two.
No, this is just silly.
Their videos aren't actually terrible, advice is sometimes wrong though.
Sonny, the problem you seem to be experiencing is that YOU aren't making gains, and so you're trying to find excuses.
I'm just going to throw this out there, believe it or don't: you don't know **** about how your genetics affect your "gains", strength, muscle or whatever.
There are guys out there who have muscle without doing much work in the gym, and that IS down to genetics and lifestyle. But the amount of people that are actually limited by their genetics at a beginners level is a lot less than you seem to be suggesting. At an elite level genetics certainly come into play, otherwise the olympics would be pretty boring.
Give me a complete gym newbie and let me have complete control over his lifestyle (including diet, rest, etc.) and training, and I'd bet he'd grow. The other experienced guys on here could do the same thing. What limits noobs is that they're normally doing something wrong that they didn't even know was a factor.
There are so many factors involved in muscle growth, it's very easy to get one wrong without even realising it. What you can do though, is do your best to mitigate as many limiting factors as possible:
Training - choose a simple routine that involves progression. Intensity needs to be high, form needs to be at least half good.
Diet - you need "enough" protein and calories. Simple way to achieve this is to have around 200g of protein, then fit your fat and carbs around that into a calorie total that you've worked out. Eat plenty of fats, sources of vits/minerals, and drink lots of water. Supplement any of these you need to.
Rest - sleep as close to 8 hours a night as you can. Try to reduce sources of stress as much as possible.
Do you have a link to those?
If not then don't worry i'll have a search for them later.
http://forums.overclockers.co.uk/showpost.php?p=19584971&postcount=68
edit: slooooow post
edit2: tried to make my post make some sense, I was distracted at the time
just the height isn't very good (5,6 / 5,7) have to bloody stand on something as I'm around an inch too short to reach the pull up bar on the powerrack -.- I would give up my strength to be taller tho 
.
