Monday
*decided to not do a transition block, but am doing RE in the place of ME work for a mini deload and using a 4 week DE wave
*I’ll give box squats for de a go again. This time no other movements are box squats and I only squat a little wider and don’t sit back farther at all. This is done to break up the concentric/eccentric for more power and to practice form in a more controlled manner and teach hip flexors to relax at the reversal point for more power.
DE beltless box squats (starting at 60 percent and working up to 70 of raw free squat)
240x10x2 45s rest all sets
They were very explosive, 1st rep was usually the best
pretty decent back and hip pump and now my quads are starting to get sore
I like those Inzer knee sleeves, seemed to help me track my knees and they just feel better as in no dull achiness afterwards
2 notch incline db press for max in 60s
40x31 4 minute rest
40x25
These were sets to failure, wow that burn and pump was intense
DB swings
60x20
70x2x12
grabbing the db from the ends is way better than from the handle
db row
50x3x14
using the technique Meadows does really helps with that lat contraction
leg raises straight, slightly straddle, full straddle
20 45s
20 45s
15
cable rope hammer curl/press outs (as opposed to down)
60/40x15 45s
70/40x15 45s
65/45x15
maybe conditioning tomorrow
I really want to get back into the sit way back, push the knees out hard kind of squat again. It brought me fast gains before and my hips are totally rehabbed at this point so now’s a good time to break into it. I’ll still use a moderate stance.
To keep my hips from getting torn up again, I’ll still wear oly shoes for most squat training even to the box and only box squat once a week on DE squats. I’ll just have to be careful how I program my other squats.
For the day with DE squats, it’ll be slightly wider than my regular stance still in oly shoes pushing my hips back and knees out hard trying hard to make it a double extension (hips and knees no ankle extension) and hip abduction.
It’s so hip hinge like and deadlift like, I’ll scratch the submaximal dl exercise this day and replace it with unilateral knee dominant work. I might have to go easier on the ‘ME’ deadlift work since my squat will be more of a hip hinge. For now, I’ll just make sure the RPE on ME DL never goes past an 8. So it’ll be less of an ME exercise and more just a heavy ramp. My next ME DL cycle will just be matching the weights I set the prior 3 week cycle and hope it’s easier.
These changes will be reflected in the template I outline next post.
-Monday-
DE squat:
Go beltless and only go 5 percent above geared recommendations. This worked well last workout.
ME Bench:
as I have been doing
SE (submaximal effort also known as modified repetition effort) Legs:
bulgarian split squats with just bw
chest unsupported 1 arm row
arms or pecs
-Tuesday-
SE Squat:
knee dominant front squat at a low 8 RPE on last set (so I’m not burnt out for pulls)
front squat 5x6
DE Bench:
as I have been doing
ME Pull:
no more than an 8RPE
BB Row at a low 8RPE on last set
arms or pec isolation
-Friday-
ME squat:
as I have been
SE Bench
As I have been
DE Pull
As I have been
rotator cuff work
arm or chest isolation
One extra mini workout primarily focused on conditioning and re/pre-hab
Screw it all. If I’m going to try to run Westside with this split, then why am I not just running Westside!
I’ll be moving this back over to my conjugate training log:
Back to high frequency modified concurrent training.
-Weekly split at it’s most basic level-
Monday:
DE box squat
ME bench
vertical(ish) plane lats
upper back/RC/shoulders
light tris
Wednesday:
ME lower
DE bench
RE hip hinge
horizontal plane lats
non-bb bench assistance
Friday:
RE Free Squat
RE bb bench
DL practice of some sort
RC/upper back/shoulder
bis
Saturday (optional):
practice lifts at 30-35 percent
work in some light assistance
conditioning
Front Squat (just for a little volume with a free squat plus activate my midsection and the rest of my back)
185x3x5
for what I want out of these I could bump the weight down, maybe even go to 135 for 5x5
DE Bench w/ Chains
155x10x3 30-45s rest
Deadlift
295x5 RPE 6.5
345x5 RPE 7
395x5 RPE 8
345x5 RPE 7.5
shoulder raise triset
10lbx3x10 per angle
arm superset over 3 sets to pump
Monday
DE Manta Ray Padded Box Squat w/ Chains
225x10x2
crazy low back pump
3-Count Paused BP
225x3
240x3
255x3
Wide Grip Chins
4x8
Triset of rope push outs, face pulls, and standing abs
3 sets of 15 for each to a slight pump and burn
session done in an hour from first work set
Wednesday
Low Bar Box Squat to Foam Pad
315x3 RPE 7.5
345x3 RPE 8
375x3 RPE 8.5
DE Chain BP
170x9x3
Very Bent Over Strict BB Row
135x3x8
cuban press, db ext, and hammer curls over 3 sets to slight pump and burn triset
Saturday
Beltless Front Squats
135x5 RPE 7
155x5 RPE 7
175x5 RPE 7.5
155x5 RPE 7.5
135x5 RPE 7
CG Incline Press
135x2x8
135x2x7 RPE 9 on last one
Deadlift
275x2 RPE 6
295x2 RPE 7
315x2 RPE 7
335x2 RPE 7
355x2 RPE 7.5
375x2 RPE 7.5
395x2 RPE 7.5
415x2 RPE 8
435x2 RPE 8
455x2 RPE 8
475x2 RPE 8.5
pec dec/reverse pec dec for stretch and pump
curls to stretch and pump