[quote]Fletch1986 wrote:
[quote]Singingbear78 wrote:
[quote]Fletch1986 wrote:
[quote]Singingbear78 wrote:
[quote]Fletch1986 wrote:
[quote]BigSkwatta wrote:
This is not exactly westside… The max effort “lower back” should be a max effort lower day… consisting of either a squat or deadlift movement. You said “reps to warm up on each then…”
I would assume that meant you go heavy on each? If not, thats what I read it as.
Pick 1 for the day.
Lats should be hit on bench day too as they are involved in powerlifting style benching.
I hit my lats 4x a week.
The squat day is not really right either for westside. Pushing another 25-50lbs a week is not realistic either. Also, westside is based on going to a max for the day, not an alltime PR all the time, and definitely not in a linear progression like you propose. Also, why only 2 exercises in the squat rotation?
The % for your speed squats should follow the basic % guidelines to an extent but should also be determined by the speed you move the weight. IF you can’t really blow it up super fast, lower the weight a little.
D.E. upper
D.E. Lower
M.E. upper
M.E. lower
those are the 4 main westside workouts
Your arm/shoulder day should also be a bench accessory day. Hit some lats too. Maybe some light DB pressing. hammer triceps. If you really feel like it, then some biceps. Shoulders too. Especially rear delts.
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If your shoulders aren’t the healthiest in the world, then I would be sure to work the hell out of your upper back and lats and get your rotator cuff strong and healthy (all your shoulder heads the stuff face pulls work). Also, getting your triceps hella strong will help take some strain off the shoulder. For me, high volume from many different grips and angles helped me out the most (I train lats and upper back like a bodybuilder).
Sample back routine for me on ME bench day:
3x12 pause at the bottom lat pull down
3x12 pause at chest narrow neutral grip cable row
5x10 face pull
couple or so sets of shoulder superset or triset
pre/re-hab exercises. (sometimes do at home with bands if pressed for time)
I find the pauses on the cable work really help strengthen those muscles protecting my rotator cuff.[/quote]
Okay awesome sounds great. As for the shoulders. What do you think about over head pressing, like military press. I did that yesterday with 235 for 3x6. is that good. Or should i stick to higher reps with less weight?[/quote]
It’s a good weight lol, btw, how heavy are you? But I would only see it as a problem is if your shoulders start giving you any kind of shit. For me it would be a problem, maybe it’ll work alright for you.
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Last time i checked im 347 lol. at like 24 percent BF. pretty horrible i know. i want to get into the 308 class. Okay that sounds good man ill try it and see. [/quote]
With a program as demanding as most conjugate methods, you’ll want to make sure your GPP is pretty good going into the thing, and that you keep it up or improve it.
I do this with my quaterny and quinary assistance work by keeping rest periods very low and reps and volume high. This can also be applied to the rest of your assistance and supplemental work.
I also do mini workouts throughout the week usually with bands for very high reps and very little strain. This is done to promote blood flow and recovery and some for extra volume depending on resistance. I might do very easy sets of 10 for volume, very easy sets of 25+ for recovery is the way I do it.
I also stretch, foam roll, and walk my dog, and take fish oil/glucosomine/MSM regularly.[/quote]
Sounds great man! I appreciate the advice.