Phil’s upcoming plunge Westside to fit me.
Two big changes I cant see me not pulling so I will be once a week be it DE or ME. Then I also cant not OH press It just friggin works from the foot to the head. Other then that it wil be pretty much Westside as in DE/ME and fill in the gaps to hit the weak spots.
Let me know what you all think
Prob starting the bench DE/ME sort of this week stciking to me Squat Day and DL day for the next two weeks will change it after I move back to the states gotta keep busting my partners ass here for now and were going pretty well in this Im just starting to get a bit beat up from two heavy days a week.
Oh also thoughts on ME being Monday Tuesday then DE Fri sat. I just like that plan seems to fit me well. Any down draws only I can think of is the hella whack on the CNS on those two days but have two full days to recover then .
Squat/dl ME rotation.
Squat (free)
DL from deficite
Low box squat
Sumo DL
Safety squat bar (parallel box)
Band DL?s (conventional)
With the squats Im thinking do RDL?s, SLDL or Pin Pulls for the supp exercise
For the DL day Front Squats , GM?s or some heavy ass leg pressing
Then nail one or two ab moves
Something for the low back reverse hyper, pull through back extension
Call it a day OR
Prehab maybe maybe light tire flipping etc dragging the sled hit some high unilateral work like high step ups yada yada.
Will rotate it squat, DL, squat, DL, etc week to week
Squat/dl DE Rotataion
Pretty much simple figure if On ME day I did a squat on DE day Ill do a DL or pull. Or vise versa
Thinking like DL either band tension speed pulls, or cleans. For the squat parallel or below, box squat.
Supplement acc. Same as above. But will add a unilateral move either step ups or lunges this day I have to have this once a week with the bad leg just to aim to keep it getting better not even close to parallel with the other
Pressing
ME
Push Press
3 board press
Full ROM Bench
Incline press
High band tension Press
Some tri work (high volume)
A row (high volume) chins once a week
A db press
delts
And an abs paired with an external rotation
DE
Speed bench
Some tri work (high intensity)
A row (high intensity) chins once a week
A db press
Delts (if didn?t OH press on me will do it here)
And an abs paired with an external rotation
that?s the gest of it fill in where needed and as I notice weak spots like right now quads and abs are lacking IMO so hitting abs each w/o rotating intensity and volume. May also be like I am now using tire fliping etc one day for the supp work.
Let me know thoughts hell anything looks good on paper I suppose.
Phill
