recently i have been getting questions on what my routine looks like. this is a template! it is not an exact program.i dont use an exact program. i know what weights i have to use and i keep an idea of the the approximate percentages, sets and reps i should be using based on how far i am out from a meet . if i am feeling good, i may go heavier with the percents. if i feel weak,i may use a little less. i change it as needed. variables include my current weaknesses( always addresss your weakneses and make them your strengths), how close i am to a contest, recovery if i am beat up, my work schedule, or if i have an idea i want to try.
here lets go through a typical 4 wk wave of what i do.
squat dead(or speed day if we are using westside terms) is saturday, my leg assistance day is on monday or wednesday.(normally on mondays) i alternate by how i feel on monday. if i am still beat up from saturdays routine. i wait until wednesday and keep it light(this is also called the max effort day)
wk 1 heavy box squats using bands sets 5-6 sets of 2's.
lighter conventional pulls against bands working in a rep range of 3-5 reps 5 sets
1-2 low back/hamstring movements( glute/ham raises, revers hypers, 45 degree hyper extensions,band pull throughs, etc etc) and weighted abs
wk2 box squats again
lighter speed sumo pulls against bands 3-4sets of 2
moderate conventional pull 2-3 sets of 5 not using bands
1 back/hamstring movement and abs
wk 3light box squats(active recovery wk) using anywhere btwn 35-50% of squat max. 8-10 sets of 2
no deadlifts this wk
2 back/hamstring movement light and abs light
wk4 heavy free squats(usually just in briefs or if close to a meet in full gear. i very rarely do full gear.) working up to a 1 rep max
heavy sumo pulls working up to no higher than 90% for a single
ab work, no back or hamstring movement
on monday or wednesday, my auxillary day for the wave may look something like this
wk 1
max effort bar exercise(choose goodmorning variation, partial squat,safety bar squat, manta squat,close stance squat, rack pull, romanian dead.) i usually stick with different goodmorning variations or a romanian dead rather than a squat or a partial deadlift. work up to a 3 rep max done
pick 2 more back or hamstring movements( glute ham raise, revers hyper, leg curls, band leg curls, pull throughs ,dimmel deads, stiff leg deadlifts,weighted hyperextions, 45 degree hyper extensions,and very rarely but sometimes partial deads) exercise are usually 2- 4 sets with reps anywhere btwn 5- 15 reps, if the weight is light, i go higher with the reps. heavier, lower reps,you have to REALLY listen to your body, if you are still beat up from the squat/dead day, hold back a little, if everything feels light, go nuts! if i was goingto use a rack dead i work with reps of 5's. i f was to do pull throughs, i would work with reps of 10-15.
abs
wk2 same as wk 1
wk 3
skip the max effort bar exercise. pick 3 back or hamstring/back movements, keep it light and quick, do NOT use any bar exercises (good mornings, squats , deads ,partial deads stiff leg dead, rack pull etc etc in this workout)
wk 4, same as wk 1
i hope this helps, this is a variation of chuck vogelphols template, only difference is chuck doesnt do ANY bar movements on auxillary day! he can get away with this because of the level he is at and how many years he did use bar movemnts on the max effort day. i dont think to many of us can say we are on the same level as chuck v.
just remember, most important thing is to listen to your body,. if you are beat up from the squat dead day, take it easy on the auxillary day
my press days are tuesdays and fridays. tuesday is shirt bench day, friday is speed work/ tricep day.
tuesdays breaks down like this, shirt press 5 sets of 3 reps. i use perccents form 75% to 90%. as i get closer to a contest i work in singles only.
i than do board presses at whatever board height i need work with. for me it is usually a 3 or 4 board. 2 -3 sets of 5 reps.
i than work lats . one to 2 exercise and do 3- 5 sets of 8- 15 reps
friday
i use about 50% of my raw max with mini bands doubled. i do 6 to 8 sets of 3 reps with about a one minute break btwn sets.
next a rack lockout variation or reverse band presses. i do-2- 3 sets of 5 reps
next tri push downs or extensions. 2-3 sets of 8- 15 reps
light rotator cuff, rear delt , and shoulder work. keep it light easy and quick. alternate exercsies each wk so they are different all the time.
on tuesday shirt press day. i do 2wks in the shirt and than take one wk off. on the wk off. i work my raw press. 3- 6 sets of 5 - 3reps. the auxillary lifts are the same on raw day
for more info, check out www.elitefts.com look at the training logs of some of the sports top lifters. if you have questions about specific exercises or want to learn a few new ones, check out the exercise index
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Originally Posted by MuscleScience
