Im gonna take your advice doc and ditch wsb for now
Problem is I have been doing westside influenced routines on and off for SO long now that its like instinct so Im totaly clueless on other pl routines.
One thing I HAVE to do is bring up my shoulders. I have been neglecting shoulders for far to long and they are EXTREMELY weak. On a good day I bench 315. But in shoulder press i struggle to do reps with 110. Shoulders must be the limiting factor in my bench because triceps is by far my most developed muscle after quads.
My chest are also pretty damn sucky. Triceps is the only pressing muscle I have....
You mentioned in the other day to use one day for the deadlift, one day for the squat and 2 days for bench. Could I use one of those 2 days mainly for shoulders?
(YES YOU CAN DO THAT, BUT BELIEVE IT OR NOT YOU DONT NEED ALOT OF OVERHEAD MOVEMENT, WORK HARD ON YOUR ROTATOR CUFF WITH BELLS OR BANDS , SHRUG FOR TRAPS AND ADD IN FRONT MILITARY PRESSES AND THAT SHOULD BE ENOUGH SHOULDER WORK,)
Im gonna follow your deadlift routine. Is it possible to do regular close stance squats instead of high bar close stance squats?? Im assuming this exercise is to improve quad strenght specificly? Could I use close stance super deep legpress instead?? If Im gonna focuse on shoulders I dont think I could manage squatting twice a week. I overtrain shoulders extremely easy so I have to be very carefull with them. I wont be able to do any exercise at all that requires spotters.
(NO LEG PRESS!!!! IT WONT HELP ON EITHER SQUAT OR DEAD. YOU DONT HAVE TO MAKE THE SQUATS HIGH BAR, THE HIGH BAR WIL HELP MORE WITH THEDEAD BUT IT CANBE DONE REGULAR AND YOUWILL STILL MAKE GAINS)
Anyway deadlift day seems clear cut.
deadlift day following your % in the other thread:
Deads
SLDL
Pause squats(or legpress)
Shrughs
Squat day.
Here I am a bit confused. I realy enjoy working heavy in the squats each squat workout. I dont know how to plan this one without sabotaging the deadlift progress. I want to squat 450 and right now Im around 390. I have good strenght in the upper half of the movement thanks to many years of less than parallel squats. But my strenght at parallel is pathetic. So I realy need to focus on the bottom half of the movement. I am defenetly a quad squatter, not a ham squatter.
What do you suggest for this day given those things?
(BOX SQUATS!!!!! THAT WILL HELP YOU WITH THE LOWER END STRENGTH.N THIS CAN BE ALSO DONE WITH PAUSE SQUATS. I ALSO LIKE PARTIAL SQUATS, IT GETS YOU USED TO HEAVIER WEIHTSM ID O THESE AND EVERY 2 OR 3 WKS I DROP THE PINS IN THE RACK A LEVEL LOWER SO IT IS A LONGER rom)
Bench day 1.
I want to do the upper movement and shoulder exercises in the same workout preferably. I wont do much triceps because they are already so far ahead of everything else.
So I was thinking something like this. Not sure on %.
Rack lockouts
heavy Military/dumbell shoulder press
Some kind of rear delt exercise
Lats
Chained JM or nosebreakers
(ARE YOU PRESSING BEFORE THESE EXERCISES????? I DONT SEE FLAT PRESS LISTED)
Bench day 2. I want to avoid a bench movement with the bar here because that would toast my shoulders.
Heavy dumbell press(I realy need to bring up chest aswell as shoulders).
Dips(dips has always had a good carryover to my bench strenght).
Some kind of row
some kind of pulldown/chin
( DBELLS ARE NT GOING TO HELP BETTER OFF DOING PAUSE PRESSES WITH LIGHTER WEIGHTS, PAUSE ON YOUR CHEST COUNT TO 3 AND PRESS, IF YOU FEEL LIKE DOING LIGHT DBELLS AFTER THAN GO AHEAD, ONLY WAY TO INCRESE THE FLAT PRESS IS TO PRESS WITH BAR FLAT PRESS, ALSO I WOULD THROW IN CLOSE GROPS INSTEAD OF DIPS AND PICK ONLY ONE LAT MOVEMENT YOU DONT NEED 2)
This routine might be totaly stupid, I dont know
was so long since I did anything but wsb style or dc training
so I dont got a feel for anything else
Reply With Quote
Originally Posted by powerliftmike
I think its horribly uncomfterable aswell.
