[quote]GPUK wrote:
Hi guys,
At the start of the new term at school, i’m going on a strength cycle as i’m piss weak. I’m not opting for w4sb as i’m not playing sport so i can really focus on my training. How should i adapt the westside template? Should i just change the DE excercise for an RE one?
Thanks in advance,
Greg[/quote]
It’s really your choice, man. But, if you’re piss-weak, you might do better with RE work. DE work tends to better with either those who are naturally very slow or already pretty strong. You can throw in an extra leg day if you want, but I’d start out at 1 leg session a week and see how you progress.
I’d say stick to a ME movement for 2-3 weeks or until progress slows, and then switch it up.
Bar x 10
135x3
225x3
275x3
315x3
355x1 PR, but was slow and I was going for 2
Close stance GM’s
135x8
185 3x8
Shrugs
225x10
315x 5,5
225x10
Lat pull x100 (light)
Notes: My back was pretty sore from yesterday’s ME upper, so I think that affected my pulling power. I am not going to do any DL’s for awhile and really hit the GM’s, and squats of all sorts hard for a couple months and then pull a max.
Bar x bunch
135x8
225x5
275x1
315x MISS
275x2
275x3
275x3
275x2
I have no idea how I couldn’t even get 315 started. My best is 305, but it was the first time I did floor press, and it was after attempts at 275, 285, and 295. My lock out and full bench have both improved, but no dice here. I don’t think using 310 would have mattered, but should have only gone for 5.
This is definitely a weak spot for me and I’m going to be keeping it the rotation.
High Pin Press ~5" ROM
225x5
315x3
365x2
405x2
415x1
425x1
435x1
365x6
365x5- Comp Grip
These were a little higher than the ones I usually do, but I was told the ROM was ~6". I think they were about 5".
Pullups/ Chins
b/w x 5
w/45 x 5
w/45 x 5
w/25 x 6
Face Pulls
15
12
10
Good workout, floor press was disapointing, but it’s good to know where to focus.
Bar x bunch
135x8
225x5
275x1
315x MISS
275x2
275x3
275x3
275x2
I have no idea how I couldn’t even get 315 started. My best is 305, but it was the first time I did floor press, and it was after attempts at 275, 285, and 295. My lock out and full bench have both improved, but no dice here. I don’t think using 310 would have mattered, but should have only gone for 5.
This is definitely a weak spot for me and I’m going to be keeping it the rotation.
High Pin Press ~5" ROM
225x5
315x3
365x2
405x2
415x1
425x1
435x1
365x6
365x5- Comp Grip
These were a little higher than the ones I usually do, but I was told the ROM was ~6". I think they were about 5".
Pullups/ Chins
b/w x 5
w/45 x 5
w/45 x 5
w/25 x 6
Face Pulls
15
12
10
Good workout, floor press was disapointing, but it’s good to know where to focus. [/quote]
Man good job, but if your have not trouble locking your bench numbers, don’t be much disapointed about your floor press. Just take note the carryover you get from floor press to bench press.
Recovery work today, walked 6 miles , did 2 set of 100 reps row, 2 sets of light bench , 2 band tri’ ext and went to the tattoo shop .
A)Reverse Green Band Benches
135x5 x5
225x5
275x3
315x2
365x1
375x1
355x1
355x1
365x1
375x1
B)Bench Press (225 rep test)
225x9
C1)1 Arm Fat Neutral Grip Cable Rows
90x8 110x5 100x6 (2 arm fat)STACKx10
C2)Seated Lateral Raise (slight bend in arms)
35x10 40x8 x8
D1)Face Pulls (w/tricep rope)
100x10 110x7 100x9
D2)Standing Alternating Hammer Curl
45x8 x7
E1)Bent over rear delt raise
25x10 x8 20x10
E2)VMO External Rotation
20x10 25x6 20x6
Notes: First time doing reverse band benches. Felt pretty badass pushing that kind of weight, but I don’t see myself doing these regularly. Firstly because I don’t usually have a place to set it up and secondly, I dont think it’d do much for my raw bench. I’m pretty sure I couldve nailed 385 on the second wave (felt really strong).
Cressey challenged me to the 225 rep test. Needless to say, I lost.
Kinda wanted to do more benching today, but I feel like the rev band benches are gonna be hard on the CNS.
Cheers for the quick response. I am naturally slow so may just keep the template as outlined. I don’t really see an issue with training legs twice a week as i’m currently training them 4 times a week with good results.
[quote]Man good job, but if your have not trouble locking your bench numbers, don’t be much disapointed about your floor press. Just take note the carryover you get from floor press to bench press.
Recovery work today, walked 6 miles , did 2 set of 100 reps row, 2 sets of light bench , 2 band tri’ ext and went to the tattoo shop .
[/quote]
Thanks man, I’ll keep that in mind.
I don’t have a problem with lock out, but there is a tough spot about halfway up.
Is 6 miles you’re normal recovery? Is that about an hour and half of walking?
[quote]GPUK wrote:
Cheers for the quick response. I am naturally slow so may just keep the template as outlined. I don’t really see an issue with training legs twice a week as i’m currently training them 4 times a week with good results.[/quote]
I rotate my RE and DE work which is another option. DE stuff is really hard on my shoulder’s so I’ll do two weeks of speed bench and two weeks of dumbbell RE work. I’m sure 3 or 4 week rotations would work just fine too.
[quote]Matgic wrote:
Wednesday- 12/20/06- ME BP- Very High Vol
A)Reverse Green Band Benches
135x5 x5
225x5
275x3
315x2
365x1
375x1
355x1
355x1
365x1
375x1
-MAtt
[/quote]
Good job man, how was this set up? Did the band tension let off by lock out or was there some pull the whole way through? It’s an exercise I’ve been meaning to try.
Hey guys, i’ve been using the Elite FTS beginner training manual for about 3 weeks and was wondering if i should be making some modifications to it because i am a raw lifter. it seems like all im working on is the lock out and mid range for the bench. the only thing off the chest is light dynamic day and light DB presses. so without a shirt i will have no “pop” at the bottom. Do you think it would help to throw in some full ROM stuff on max day, or just keep it how it is? Thanks
[quote]jogle1234 wrote:
Hey guys, i’ve been using the Elite FTS beginner training manual for about 3 weeks and was wondering if i should be making some modifications to it because i am a raw lifter. it seems like all im working on is the lock out and mid range for the bench. the only thing off the chest is light dynamic day and light DB presses. so without a shirt i will have no “pop” at the bottom. Do you think it would help to throw in some full ROM stuff on max day, or just keep it how it is? Thanks[/quote]
with out a shirt, you’re going to need more full range work, wendler has a good article called benching like stripper, lots of db work, also try pause benches…hope that helps a lil’ bit
[quote]ExNole wrote:
Matgic wrote:
Wednesday- 12/20/06- ME BP- Very High Vol
A)Reverse Green Band Benches
135x5 x5
225x5
275x3
315x2
365x1
375x1
355x1
355x1
365x1
375x1
-MAtt
Good job man, how was this set up? Did the band tension let off by lock out or was there some pull the whole way through? It’s an exercise I’ve been meaning to try.
[/quote]
Thanks, man. Not really sure how much was deloaded at the top to be honest. In the J-Hooks, we had 135 loaded on the bar to start and it wasn’t flying up, so it certainly isnt helping more than 135. My guess is probaby around 75 taken off at the top.
Also, it’s going to depend how stretched the bands are.
When I unracked the bar it barely cleared the J-Hooks, Cressey’s was a little bit higher and our third partner is 6’4…you get the idea.
I think the most important thing would just be to hit that max on the first workout and continually try to break it. There really isn’t any way to measure carryover (unfortunately haha).
[quote]GPUK wrote:
Cheers for the quick response. I am naturally slow so may just keep the template as outlined. I don’t really see an issue with training legs twice a week as i’m currently training them 4 times a week with good results.[/quote]
It’s not necessarily a problem training lower body twice a week. But I’ve generally found that hitting legs pretty damn hard once a week can give me strength gains greater than twice a week; but that just depends on the person and their recovery abilities.
What kind of leg work have you been doing 4 days a week? Is it a Waterbury-esque program? If that’s the case, it’s not quite the same doing 1 leg exercise during a full body workout than devoting an entire workout to legs where you’re going to be working up to a max single or triple.
Cheers exnole… May well give that a shot. Yes mate, leg training is Waterbury-esque, but includes both PC and quad work at each workout, as well as sprints on two out of four of those days.
Yes it took me around 1 hour and a half. I use recovery walk between 3 to 8 miles depends on the soreness. The more sore the longer at very slow pace, less sore fast and short
Okay, new guy here!! Check out my routine and tell me if it’s adequate or overtraining!
12/18/06 BWT 235lbs
Monday: Box squats at parellel
135x10
225x5
315x5
405x5
500x3
600x2 with a 2 sec. pause
650x2 with a 2 sec. pause
700x2 with a 2 sec. pause
700x4 with a 2 sec. pause
12/14/06
Thursday: High rack pulls for speed (3inches below the knee).
225x5
315x5
405x5
500x5
550x5
600x5
BWT 237lbs
Benches: Board presses
135x10
225x5
315x5
405x5
500x3
550x2 with pauses (2sec and 2 boards
600x2 shirt on and 2sec pauses with 3 boards
Drop set of 405 for 8 reps with no shirt and only 2 boards.Thats me on the far left at 41yrs old. been competing for 12yrs now!!
Well, I train at a place called Tanique in OKC,OK!The reason I’m asking about overtraining is my right shoulder is giving me some problems and my next meet is coming up in Jan. on the 27th and the 28th, it will be the Natural Nationals held by NASA.
Everything has been going well until I hit that 600lb board press. It almost feels like arthritis but I’m no Doctor.I’m supposed to be released to go ahead and do benches all the way to my chest this Sat but, I still have some pain.This will be my last full meet for awhile since my joints are starting to ache. This getting older thing really sucks sometimes.
My routine consists of heavy high box squats to a lite week and then I’ll do pause squats for 3 to 5 reps and then back lite again and then back heavy. I try to give myself 10 full days or longer before I go heavy again. Its the same with chest and deadlifts. I try to off set the heavy and lite traing workouts. I’m not getting any younger,HA, HA,HA!!!
I take Mobic for a antiflammortory and it seems to help but not like I wish it would. Does any body no any others? What do you think?
