I think my computer is broken. Did you just say you were going to switch to Westside? Just kidding, give it a run and see how it treats you.
As far as your questions go…I wouldn’t choose Bench with Mini’s if you are also going to be using the mini’s on your DE day. I’ve been using a reverse band press lately, and really like the overload at the top, and I don’t use a shirt. It should have even better carryover for a shirted lifter.
Also, if you are following a traditional template, then I think 3 Squat ME’s and 3 DL ME movements are probably too many. If you are training each lift for two weeks, that would mean it would be 12 weeks before you train the same lift again. I would pick two of each and stick with that. At some point you may just need to rotate lifts on a weekly basis, but you’ll figure out when that is on your own.
I’m not entirely sure what you mean by the last question. If you are asking for total number of sets, I would say take your last warmup at 90% of your projected max. Then hit a PR, and finally drop the weight to somewhere between 90-95% and hit two to three more singles. If you are feeling strong, then lean towards 95% otherwise, just make sure to get in a couple of lifts over 90%.
So if you were to go for a 380 max, I would warmup as needed (but conserve energy) and make your last warmup 340x1 then hit something like 380x1,360x1,360x1. If you don’t feel strong, go 340x1,380x1,340x1,340x1, and if you feel like a stud, go 340x1,380x1,370x1,360x1,350x1…Too many possibilities, but you should get the idea. Just don’t burn any energy leading up to your Max attempt. A general rule of thumb is to use sets of 8,5,3 and 1. When 8 reps might feel challenging, only do 5…when 3 reps might feel challenging, only do one,etc.
Feel free to fire away with any questions. There’s no shortage of self-proclaimed Westside experts around these parts. ;)[/quote]
Thanks for the tips. Like I said further up, my training is heavily influenced by some of the westside principles so it’s the next logical step to consider. This year will basically be one big long off season so it gives me a chance to play about and try out some things!
You’re probably right about the amount of exercises. Would 4 be enough tho? Box squats, Pause squats, Rack Pulls and Sumo’s with 35 like.
Also, small detail probably, but should I do ME squat for 2 weeks, then ME dead for 2, or just do what I feel like out of those 4 exercises with no set plan once I rotate htem over 8 weeks?
The benching against mini’s has worked well for increasing my bench in the past, so I’m gonna try them again. I’ll only be using them for 2/3 weeks out of 11 at most for DE work, sothat should be ok right?
I don’t really have access to somewhere to set up reverse bands, but I’m trying to come up with ideas as how to rig it up!!
Thanks for the input, I’l try and get my provisional cycle up later.