Im trying to design a strength-focused routine. I like the Westside ideas of ME and DE training, but dont want to limit myself to Squats, Deads and Bench, - but rather strength in all planes of movement, - and additonally I prefer the full squat to the powerlifter style. So here is the idea:
Do 1 ME and 1 DE exercise every session, plus supplementary (hypertrophy) work for the muscles not used for ME/DE. With my current schedule, I can commit to 3 session a week for sure, so this would maximally be every other day. Cycle the lifts as below, with the supplementary work not listed:
Day 1:
ME: Full back squat
DE: Power cleans or snatches
Day 2:
ME: Pin presses (my sticking point is about halfway)
DE: Barbell rows
Day 3:
ME: Deadlifts
DE: Full front squat
Day 4:
ME: Pullups
DE: Military press
Day 5:
ME: Full front Squat
DE: Power cleans or snatches
Day 6:
ME: Push press
DE: Pulldowns
Day 7:
ME: Rack pulls
DE: Full back squats
Day 8:
ME: Cable Rows
DE: Bench press
Any comments/ideas ? Should I mix upper/lower body for the ME/DE pairings or keep it separated as here ?
looks good… if you can withstand that then great, try it out, have you done stuff like that before? if you havnt… and you are just designing it like that, most definitly something will change in there, but dont worry about that. looks solid, intense, and hardcore.
I would try breaking the ME and DE up into separate weeks pendulum style, that way you wont have to worry as much about over training and can take more volume. I would still recommend some box squating as it will help your full squat and try some pause squats as well…
you are falling into the scientific routine trap, it will only make your head explode. i liked your first routine, and that comment about putting DE before ME was good…
trying to get the routine ‘perfect’ of something you are creating works by trial and error only, so re-working it on paper over and over before you start doing it is just a waste… i have done the same thing… and i ended up changing it 1 million times…
ill stop bugging you, but my final advise is to just stop re-working it, plan it for your two week thing and just do it see how it goes. thats why creating your own programs are such a pain in the a$$.
