My routine starting next week

ME squat day:
Good mornings(working upp to a single)
Pull thrus 3*8
Glute ham raises 4*5
lunges 4*10(each leg)
Leg raises 5*10-15

ME Bench day:
Floor Press(working up to a single)
JM press 2*3
Dumbell press 2*10
Clean and press 4*5
Romain Chairs 4*10-15

DE squat day:
Box Squats 10*2
Heavy cleans 5*3
Glute ham raises 3*6
Chest supported rows 4*8

DE bench day:
Bench 10*3
Heavy dumbell press 3*4
Tate press 3*10
Face Pulls 4*10

So westside guys how does that look?

Im doing alot of db presses because I need to bring upp my chest.
I do clean and press instead of military press because I prefer the clean and press and it might be good back recovery work.
The heavy cleans after my speed box squats is to bring upp my explositivity in the deadlift and to work trapz(another troubble spot of mine).

Im going to add biceps and quad work on DE bench and DE squat days if I have time.

ME squat day:
Good mornings(working up to a single)
Pull thrus 3*8
Glute ham raises 4*5
lunges 4*10(each leg)
Leg raises 5*10-15

*I would switch the order to:
Clean and Press (5x3 Moved from MEBP You might want to consider using the snatch) Glute Ham, Lunge, Pull-Thru and up the number of reps and sets on Pull-Thru’s to 4x12-15. If you find you are running out of time, drop the lunges and do them later as a recovery work out or build a sled, it will be summer in a couple of more months where you live:)

ME Bench day:
Floor Press(working up to a single)
JM press 2*3
Dumbell press 2*10
Clean and press 4*5
Romain Chairs 4*10-15

*You need more Tri work. Keep your grip narrow on the Floor Press and do JM’s for 4x12. Add two more sets to the DB press, and throw in a lat movement, Barbell rows?

DE squat day:
Box Squats 10*2
Heavy cleans 5*3
Glute ham raises 3*6
Chest supported rows 4*8

*Pull-Thru’s again 4x12-15, add some ab work, and switch face Pulls to this day and chest supported rows to DE bench day.

DE bench day:
Bench 10*3
Heavy dumbell press 3*4
Tate press 3*10
Face Pulls 4*10

*Need to add some ab work

Good idea to throw in some hammer curls too.

Ermantroudt

So it should look like this then.

ME squat day:
Good mornings
Clean and press 5*3
Glute hams 4*5
Lunges 4*10
Pull thrus 4*12-15

ME Bench day:
Floor Press(working up to a single)
JM press 4*12
Dumbell press 4*10
Barbel rows 4*8
Romain Chairs 4*10-15

DE squat day:
Box Squats 10*2
Heavy cleans 5*3
Glute ham raises 3*6
Face pulls 4*12-15
Any ab exercise 4*10

DE bench day:
Bench 10*3
Heavy dumbell press 3*4
Tate press 3*10
Chest sup rows 4*10

BTW about ab works isnt 2 times a week sufficent??
And an idea about combining some dorian yates priciples with westside, how about I do the jm presses as I first said and then add 2*10 of any other basic triceps exercise(maby skull crushers or seated overhead bb exstension)??

IMO more exercises with lesser sets yields better results then few exercises with several sets(but not for the ME and DE exercises off course).

"BTW about ab works isnt 2 times a week sufficent??"

In this case 4 times is better. In order to put the most power possible into the bar, the abs must be strong for all three lifts.

"And an idea about combining some dorian yates priciples with westside, how about I do the jm presses as I first said and then add 2*10 of any other basic triceps exercise(maby skull crushers or seated overhead bb exstension)??"

How about we compromise and you do 2x5 on the JM and then 2x12 on one of the above mentioned Tri Movements? Louie suggest between 40 and 60 reps for the tri's.

"IMO more exercises with lesser sets yields better results then few exercises with several sets(but not for the ME and DE exercises off course)."

I am the reverse, I would much rather do 4 or 5 sets of one movement, then 2 sets of 2 or three movements. I think I can train faster without running all over the gym to get to the equipment I would like to use.

Ermantroudt

Okay sounds good.

Quote:

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Originally posted by Ermantroudt

I am the reverse, I would much rather do 4 or 5 sets of one movement, then 2 sets of 2 or three movements. I think I can train faster without running all over the gym to get to the equipment I would like to use.

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From my experience it seems to vary from individual to individual as people who are primarily fast twitch tend to weaken to a greater degree in succeeding sets and benefit more from less sets per exercise and vice versa. It's all about knowing your body, because in the end you still have biomechanical equivalents in which time under tension is retained.

Quote:

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Originally posted by jbrand


From my experience it seems to vary from individual to individual as people who are primarily fast twitch tend to weaken to a greater degree in succeeding sets and benefit more from less sets per exercise and vice versa. It's all about knowing your body, because in the end you still have biomechanical equivalents in which time under tension is retained.

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Amen to that :D

Quote:

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Originally posted by johan


Amen to that :D

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All praise to the Powerlifting forum :lift:

Quote:

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Originally posted by jbrand


All praise to the Powerlifting forum :lift:

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Our new meca of weight lifting hehe :lol:

Johan congrats. on the forum you're an AR pioneer.
Ermantroudt, has some good ideas concerning your workout. Give them a try see how it works out. The only thing I'd change is on your ME squat day I'd drop the cleans and go for partial deadlifts. The other thing is don't forget to change your core exercises on your ME days every 1-3 weeks keep your CNS fresh.

Quote:

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Originally posted by xxxl83
Johan congrats. on the forum you're an AR pioneer.
Ermantroudt, has some good ideas concerning your workout. Give them a try see how it works out. The only thing I'd change is on your ME squat day I'd drop the cleans and go for partial deadlifts. The other thing is don't forget to change your core exercises on your ME days every 1-3 weeks keep your CNS fresh.

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thanks :lol: nothing like pioneering every now and then hehe.

And yeah im going to follow this the 3 first weeks then switch everything upp, Il keep you guys posted.

OMG that ME squat day was a damn killer, my hams are completely toasted, I need to increase my tempo on the good mornings thou and work on my form, I had to cut down on some sets and didnt even have time to do any abs because I worked so slow, the good mornings alone must have taken me 25-30 minutes.

My damn mind refuses to let me go down to paralel with the floor in the good morning, I dont know what I am afraid for but I just cant let myself :mad:
Im also probably using to much weight.
Damn shitty gym that doesnt even have a power rack so I can feel safe doing them. :cry:

Didnt feel in super shape either so I stopped on 353*3 and my friend did 418*3.