Plz critque my Westside for skinny bastards

[volatile]

Ok heres the 6 week rotating routine that ive started ive been told this program is really good and I shall see good strength and also some size gains off it. Now Ive been told to leave 1 - 2 'reps in the tank' on all exercises (including ME work) but I swear I have read somewhere your ME should be to the extent where you dont have any 'reps in the tank (but not pushing until positive faliure of course)

I really need some help here guys, if you could kindly answer my questions and check out my routine that would be much appreicated, many thanks

Questions

1. Does the routine look good?

2. Should I leave 1 - 2 reps in tank on ME work

3. Should I leave 1 - 2 reps in tank on RE work

4. Should I leave 1 - 2 reps in tank on DE work

5. Should I leave 1 - 2 reps in tank on other work (supplementation exercises)


Weeks 1 & 2

Monday - ME upper
Flat barbell benchpress - (5RM)
Incline DB press 3x8 (10RM)
Cable Rows 4x10 (12RM)
Bent-over dumbbell rear delt flyes 2x12 (14RM)
Decline weighted crunchs 3x10

Tuesday - ME lower
Deadlift - (5RM)
Barbell reverse lunges 3x8 (10RM)
Hamstring curl – 3x10 (12RM)
Plate pinchs - 3xtimed sets

Thursday - RE upper
Pushups 3xmax (60 seconds between sets)
Skullcrushers 3x8 (10RM)
Close grip chins 5x6 (8RM)
DB shoulder press 3x10 (12RM)
Thick Bar Curls 3x10 (12RM)
Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets

Friday - DE lower
Box Squats – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king!
Dumbell Swings– 3x8 (10RM)
DB Power Cleans – 2x6 (8RM)


Weeks 3 & 4

Monday- ME upper
Dips - (5RM)
Flat DB press 3x6 (8RM)
Cable Rows 4x8 (10RM)
Bent-over dumbbell rear delt flyes 2x10 (12RM)
Decline weighted crunchs 3x10

Tuesday- ME lower
Snatch Grip Deadlifts (5RM)
Barbell reverse lunges 3x6 (10RM)
Standing good mornings 3x8 (10RM)
Plate pinching - 3xtimed sets


Thrusday - RE upper
Flat BB bench press 3xmax (60 seconds between sets)
Skullcrushers 3x8 (10RM)
Close grip chins 5x6 (8RM)
Barbell Shrugs 3x8 (10RM)
Thick Bar Curls-3x8 (10RM)
Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets

Friday - DE lower
Box Squats – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king!
Dumbell Swings– 3x8 (10RM)
DB Power Cleans – 2x6 (8RM)

Weeks 5 & 6

Monday- ME upper
Close-grip bench (5RM)
Decline DB press
Bent-over barbell rows
Bent-over cable flyes (single arm)
Decline weighted crunchs 3x10

Tuesday - ME lower
Squats (5RM)
Barbell reverse lunges 3x6 (10RM)
Standing good mornings 3x8 (10RM)
Plate pinching- 3xtimed sets

Thursday - RE upper
Flat DB press 3xmax (60 seconds between sets)
Skullcrushers 3x6 (8RM)
Close grip chins 5x6 (8RM)
DB shoulder press 3x10 (12RM)
Standing alternating DB curls 3x10 (12RM)
Rotational Ab Work, using hi & low cables – hi to low woodchoppers – 3 X 10 reps each side, low to high – 3 X 10 reps each side, rest 30 seconds between sets

Friday - DE lower
Box Squats – Warm-up to 8 sets of 2 reps, resting 30 seconds between sets
*Time your sets. The goal is to perform the 2 reps in 2 seconds or less. Don’t raise the weight until you’re able to perform all 8 sets in under 2 seconds. Remember that speed is king!
Dumbell Swings– 3x8 (10RM)
DB Power Cleans – 2x6 (8RM)

Notes
ME = Maximum Effort
DE = Dynamic Effort
RE = Repetition Effort
RM = Rep Maximum
I cant do glute ham raises (yet)

 

[volatile]

Obviously on my ME work im warming up with 5 sets, for example if I was going to do a 70kg ME bench I would warm up like this:

set 1 bar
set 2 30kg
set 3 40kg
set 4 50kg
set 5 60kg
set 6 70kg (5RM)

 

[volatile]

I know theres a huge routine there n all, but cant you at least answer the questions, it would really help me out a great deal.

Bump

 

[jcp2]

I liked pulling one set to either a 3-5 rep max on DE lower days, and using my ME days for GM's or some kind of Box squat and sometimes a max effort dead. otherwise you are going to need to see for yourself if it is good. I said before unless you are an athlete i don't like this program. If you are a raw lifter i like DE pause reps on bench. They definately helped me.

 

[volatile]

I liked pulling one set to either a 3-5 rep max on DE lower days, and using my ME days for GM's or some kind of Box squat and sometimes a max effort dead. otherwise you are going to need to see for yourself if it is good. I said before unless you are an athlete i don't like this program. If you are a raw lifter i like DE pause reps on bench. They definately helped me.

Am I right in saying the only part this of program you do not like (if your not an athlete) is the DE days?

OR

Do you just dislike the whole program?

 

[blackbeard]

i think what jcp is trying to say-if im wrong just tell me lol-is that this sort of programme is for those who are competing in another sport and looking for a training routine..

my advice would be to look inot one of IA's WSB routines or to start out with a typical WSB but start with very low volume and work your way up over the course of many months-not weeks!!!!

a sample beginner WSB routine would be this
http://www.elitefitnesssystems.com/documents/in_the_beginning_by_BobY.htm

 

[volatile]

Thanks for that blackbeard mate, much appreicated, have really set things clear, im going to look into some WSB training routines and do some research, thanks again

 

[blackbeard]

Thanks for that blackbeard mate, much appreicated, have really set things clear, im going to look into some WSB training routines and do some research, thanks again

look at my journal too
its all westside

 

[jcp2]

i think what jcp is trying to say-if im wrong just tell me lol-is that this sort of programme is for those who are competing in another sport and looking for a training routine..

Exactly, Defranco, who wrote it trains athletes. The program i beleive was designed to keep lower body work a tad lower to allow optimal recovery since his guys are also running and doing plyos. If you don't plan on competing in gear, you can do some things differently. Don't do real wide stance box squats since you are probably not going to be wearing briefs. I would probably mix some free squatting in somehow, i know blackbeard likes to do pause squats after his dynamic squats i believe. Don't do any board work over a two board, and most people probably don't need to do any board work. Their are enough full range exercises. I am sure their is more to say, so just ask any questions if you have any.

 

[iron addict]

Agreed that the Defranco template is for a specifi purpose and for basic strength and size, other WSB templates are better.

IA