[quote]4est wrote:
So, I’m ready to change up to a WSB/conjugated type of workout. I need help with this as, 1) I’m not the smartest bear in the woods and 2) This is an Upper Body Only workout for a paraplegic (I’m still sexy).
So, I want to a 4 day per week routine.
Monday - ME Chest
Tues - DE Back
Thurs - DE Chest
Sat - ME Back and shoulders
The routine I may try:
- 4 days per week
- Rotating exercised every 3 weeks
- Using 2 primary exercises per session - ex: flat bench and inc. bench
- Use one supplementary exercise
I’m not really sure what to use as supplementary/recuperation exercises. Also, I do have to be careful about overall volume to prevent overtraining. What suggestions or criticisms would you guys have for this sort of routine? I still feel a little lost.
Here is a list of available exercises for me:
Chest
For shoulder rehab/prehab and warm up:
* Shoulder Horn - 10 lbs 3 x 15
* Band Presses (Performed seated with band behind back and hands in the end loops of the band. That allows me to have pushup mechanics while seated) - 3 x 20 Should I do these every day?
* Face Pulls - Supinated grip 2 x 12 (ball of rope against pinky finger) How often should I do these?
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BB Flat Bench
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BB Incline Bench
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BB Decline Bench
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DB Flat Bench
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DB Incline Bench
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DB Decline Bench
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CG Bench Press and variants
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Reverse Grip Bench Press - Temp out due to left shoulder “twinge” at bottom of lift.
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Band Resisted Bench Press
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Band Assisted Bench Press
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BB Floor Presses
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DB Floor Presses
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Rack Lockouts
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1, 2, 3 or 4 Board presses
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EZ Curl Pullovers
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DB Pullovers
Someday:
* Blast Straps - to allow dips. I could sit on the floor with legs straight out and feet on a milk crate. I think it would work.
* Chains - a few of us in the gym are talking about getting chains. We need to hit the salvage yards soon.
* Bands - The gym only has a couple. Once again, a few of us are talking about getting more.
I also have access to various bench shirts.
Back
* Face Pulls - Pronated Grip (Ball of rope against index finger)
* Seated 1-Arm Cable Rows - I do these seated on the floor with my legs straight out. One arm exercises while the other arm is held straight, hand on the floor, between my knees for support.
This is probably my favorite back exercise. The start position is with pronated grip between or a couple inches past my feet. The finish position is at the hip with supinated grip, elbow in and as far back as possible and chest out.
This exercise tends to work my shoulders a fair amount too. Actually, I think this exercise helps my shoulders a lot.
* ISO - Row type machine - I like this one especially for unilateral work. I can do a LOT more weight with one side at a time. However, I can (and did) get carried away with moving extra weight.
My left arm developed bicep tendon pain and something in the left shoulder joint was definitely strained. I’ve not done any single arm ISO rows for a few months. I did some light weight, high rep bilateral work last Saturday and it felt good. One BIG benefit of the ISO Row for me is that it’s one of the very few ways I can work my spinal erectors. That requires bilateral work, low chest pad placement and really focusing on arching my back.
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Wide grip Pulldowns
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Pro-grip Pulldowns
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Rope Pulldowns
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45 degree Incline, face down, DB rows - Elbows out to 90 degrees for middle back
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45 degree Incline, face down, DB rows - Elbows in tight for a traditional type DB row
Shoulders
Shoulders already get a lot of work from bench days and oddly, from the one-arm cable rows. I’m thinking about doing shoulder specific work only on Saturdays.
- Face Down, incline side raises
- Face Down, incline front raises - probably not needed?
- Over head DB press
- Over head BB press in power rack
- Over head BB lockouts in rack
- Seated shrugs
- Face Down, incline shrugs
Other Junk
I can basically find a way to do most of the other isolation stuff such as the various curls and tri extensions. However, some of it does have to be performed with DBs and/or one arm at a time.
[/quote]
First off, great to have you stray to the dark side. Are you thinking of competing in the bench? Why have you decided to switch? I"m going to assume that you are trying to bring up your bench. If this is the first time trying this system out, I would go with a ME bench day, a DE bench day and then an accessory day.
There’s no need for a DE back or ME back day.
On ME bench day I would pick two main ME movements in the 1 to 6 rep range and then follow it up with some accessory work.
On DE bench day I would do one speed movement for 8 sets of 3 reps and then follow up with some accessory work
On Accessory day you can emphasis the shoulder, back, biceps or triceps. I prefer this day to be more of a RE (repetition day). I like to keep these reps in the 10-12 rep range with moderate weight.
I would switch it up every two weeks. I also wouldn’t worry with the bands or chains for awhile. go with straight weight for now.
for your accessory work after your ME or DE work, you can pick either tricep movements, shoulders, or back movements or even the “guns” if you prefer. keep these in the moderate range for reps and weight.
Keep it simple in the beginning. I wouldn’t do more than three days a week right now. go to www.elitefts.com for plenty of article and use the exercise index to get ideas for different ME and accessory movements.
good luck and keep us informed!
welcome to the dark side,
meat
