12-04-2005, 10:51 PM #1
Max Effort Upper and Lower Body Days
I will be working out four times a week. Two days for max effort lifts (strength) and two days for repetition lifts (hypertrophy). I have finished designing my max effort days. Later I will start a thread on my repetition days. Please critique my Monday and Tuesday workouts. Thanks.
Max Effort Upper Body (Monday)
Max Effort Lift - Work up to a max set of 3-5 reps = Bench Press
Supplemental Lift - 3-4 sets of 6-10 reps = Incline DB Press
Horizontal Row - 4 sets of 10-15 reps = Barbell Row
Rear Delt/Upper Back - 2-3 sets of 12-15 reps = Seated DB Cleans
Weighted Abdominal Exercise - 3-4 sets of 8-15 reps = Weighted Swiss Ball Crunches
Max Effort Lower Body (Tuesday)
Max Effort Lift - Work up to a max set of 5 reps = Box Squats
Unilateral Movement - 3-4 sets of 8-15 reps = Single-Leg Squats, Back-Leg Elevated
Hamstring/Posterior Chain Movement - 3-4 sets of 6-10 reps = Good Mornings
Grip Training - 3 sets of timed sets = Thick Bar Holds
Last edited by Papi93; 12-24-2005 at 05:41 PM.
12-05-2005, 12:33 AM #2
I did exclusively box squats for more than 3 months. My normal squat went way down, much less than it was before even. I did 495 when I got to college, and could barely get 455 after not doing a normal squat in 3 months. Keep this in mind. Incorporate goodmornings..they really helped my squat. Don't forget deadlifts
12-07-2005, 03:50 PM #3Originally Posted by chest6
Deadlifts and good mornings will be incorporated in my last two days of working out (Thursday and Friday). I still working on those two days. You couldn't have a modified Westside program without squats, bench pressing, deadlifting and good mornings .
12-07-2005, 07:05 PM #4Originally Posted by Papi93
12-24-2005, 05:16 PM #5Originally Posted by chest6
12-24-2005, 05:52 PM #6
hey chest, how long did your normal squat stay down, when i switched from box to barbell i too lost significant strength in that exercise but after 2 weeks i went way beyond what i was squatting prior to box squats
12-24-2005, 07:58 PM #7Originally Posted by Bigpup101
Originally Posted by Papi93
12-24-2005, 08:01 PM #8Originally Posted by chest6
12-24-2005, 08:05 PM #9
I start the concentric right away. I did use to do pause squats, but I found those to be stressful on the knee joint.. completely stopping momentum without support such as a box/bench.
12-24-2005, 08:10 PM #10Originally Posted by chest6
12-24-2005, 08:15 PM #11
I see what you are saying. I expected this to happen but I think it should return to normal when the cals increase. I am more focused on bb right now, I think my arms and legs are too long to be successful in powerlifting, but then again, it could be said for both.
12-24-2005, 10:01 PM #12Originally Posted by Bigpup101
12-24-2005, 10:14 PM #13Originally Posted by Papi93
12-25-2005, 09:27 PM #14Originally Posted by chest6
12-25-2005, 11:55 PM #15
Yup, right now I have been doing bent over rows and I have taken a break from tbars. I do not plan on coming back stronger for tbars but it will still be a good "shock"
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