I know you said you don’t have any interest in box squats, but it is the best way to start if you want to learn how to squat with a wider stance, also it helps to teach you use your glutes and hamstrings to get off the box, which is something you seem to want to emphasize.
where is everyone? First time poster in this thread but I have been reading it for a while.
Is it logical to switch my heavy tricepts lift from close grip bench to weighted dip bi weekly? or should I keep one for a few weeks than switch?
I read the the guys from Westside Barbell change it up every week.
I am following the standard templete for now. I might switch to Jim Wendlers 3 day week manual that he just put out. I am waiting on UPS for that.
Thanks
[quote]DF85 wrote:
where is everyone? First time poster in this thread but I have been reading it for a while.
Is it logical to switch my heavy tricepts lift from close grip bench to weighted dip bi weekly? or should I keep one for a few weeks than switch?
I read the the guys from Westside Barbell change it up every week.
I am following the standard templete for now. I might switch to Jim Wendlers 3 day week manual that he just put out. I am waiting on UPS for that.
Thanks[/quote]
I’ve seen it suggested that ME lifts be rotated after 3 weeks for beginners , 2 weeks for intermediate, and weekly for advanced lifters . but I dont recall ever seeing it suggested to rotate auxillary or assistance movements sooner than about 3 weeks . but that doesnt mean it isnt right for you though .
let me know how you like the 3-a-week manual . I lift 3 times a week …ME upper,ME lower,DE upper . new ideas may have some value a few months down the road .
I will let you know about the new manual when I get it.
I dont want to change routines too often so I may wait till the end of summer to start it.
I am not sure yet.
I may (or may not) have posted this over at the Westside/jointpain thread . but it’s not exactly the same issue/question, so I’ll re-post it here .
I’ve seen on more than one occasion someone say that a lower-level/weaker lifter will not benefit from doing speed-pressing .
Why would this be ?
I may (or may not) have posted this over at the Westside/jointpain thread . but it’s not exactly the same issue/question, so I’ll re-post it here .
I’ve seen on more than one occasion someone say that a lower-level/weaker lifter will not benefit from doing speed-pressing .
Why would this be ?
Never mind on above post .
Question has been answered
Hey guys sorry long time no post, crazy shit in life going on, Divorced now, lost a friend of mine who was only 43 to a heart attack. Any how thus is life I have been training but things have been screwed up.
New goal is to cut down to 245, going to try and compete 242 next year.
I was weighing in around 320, I am down to 290 in a month, I wont tell you it was healthy weight loss but oh well.
I have been doing AM cardio each morning, this is ussually a cross fit work out, or riding a stationary or off rode bike 2-4 miles.
Mondays work out
ME UPPER
Foam roller
Dynamic Warm up
Dumbbell Press 2510 4010
Dumbbell Clings 1510 2510
Inverted Lat Bar 10010 12510
Floor Press
9510
1355
1853
2251
2751
3151
3401
3701 5 LB PR
405*1 40 LB PR
I couldnt believe I hit a PR, my squat has hit rock bottem with the cardio and weight loss but bench keeps going up?
Chins 410
Band Push Downs 350
Rode Bike and walked after work out.
GLAD TO BE BACK!
Hey guys sorry long time no post, crazy shit in life going on, Divorced now, lost a friend of mine who was only 43 to a heart attach. Any how thus is life I have been training but things have been screwed up.
New goal is to cut down to 245, going to try and compete 242 next year.
I was weighing in around 320, I am down to 290 in a month, I wont tell you it was healthy weight loss but oh well.
I have been doing AM cardio each morning, this is ussually a cross fit work out, or riding a stationary or off rode bike 2-4 miles.
Mondays work out
ME UPPER
Foam roller
Dynamic Warm up
Dumbbell Press 2510 4010
Dumbbell Clings 1510 2510
Inverted Lat Bar 10010 12510
Floor Press
9510
1355
1853
2251
2751
3151
3401
3701 5 LB PR
405*1 40 LB PR
I couldnt believe I hit a PR, my squat has hit rock bottem with the cardio and weight loss but bench keeps going up?
Chins 410
Band Push Downs 350
Rode Bike and walked after work out.
GLAD TO BE BACK!
ME Workout
Bench
135x15
225x5
-------->
3+ min. rest between work sets
275 x 5
285 x 5
295 x 5
305 x 3 (terminated set early, due to poor form)
DB Floor Press
100 x 12
90 sec rest
100 x 8
120 minnutes rest
Close grip bench
245 x 5
90 sec rest
225 x 5
90 sec rest
205 x 5 (Wow, haven’t done these fatigued before)
Cable Crossovers (machine)
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5 (last 2 reps were super slow grinders)
RE Bench
135 x 20
225 x 6
225 x 12
245 x 12
255 x 10 (stopped short of failure)
Hammer Strength Incline
360 x 10
270 x 12
180 x 18
Floor Press
80 x 12
70 x 14
50 x 22
Cable Crossover
40 x 14
35 x 14
25 x 20
Why did this thread run dry?
this thread looks familiar.
this thread looks familiar.
an update is in order if anyone cares . I started WS about the same time this thread petered out . I posted several questions as I was startin’ out…so thanks to those who answered them .
really diggin’ the program ; especially the ME theory . I settled into 3 ME bench variations…full ROM , 1 board , and paused (2 sec). regularily hitting heavy singles got my bench moving a bit ; heavy singles is what previous programming was lacking .
spent too much time trying to learn too many squat variations at once . my squat dropped drastically during that time . I abandoned all squat variations as ME work , except full ROM backsquat of course .
been doing 11" box-squats as an assistanve move after regular squats . been hittin’ PR’s regularily for the past month or so . I cycle for 3 weeks , progressing from 5RM to 2RM . gunnin’ for the almighty 1RM PR in a couple weeks . I may do a 3 week cycle of box-squats after that.
I dropped DE bench in favor of RE work . also target the shoulders on this day . shoulders are the weak link in the upper body…along with a lack of over-all mass .
no DE work at all for lower body . I have a squat day as described above ; and a DL/lower back day . DL day is rack-pulls , SLDL , or DL up to the point at which my form begins to falter , cycled 3 weeks each . lower back is a major weakness .
comments welcome