Thoughts? - My WSB template (blackbeard plz as no one else ever replys, thx)

[volatile]

When I say "Thick bar curls 3x8(10RM)" I mean if your 10Rm (10 rep maximum was 50kg then lift 50kg for 8 reps, so your basically leaving 2 reps in your tank)


Weeks 1 - 3

Mon - ME bench
Flat BB bench 1x3(3RM) (work up to a 3 rep max)
Flat DB bench 3x8(10RM)
Chin ups 5x2(4RM)
Thick bar curls 3x8(10RM)

Tuesday: Off

Wednesday - ME Squat/Deadlift
Squats 1x3(3RM) (work up to a 3 rep max)
Good mornings 3x8(10RM)
Hamstring curl 3x8(10RM)
Decline weighted sit ups 3x8(10RM)

Thursday: Off

Friday - DE bench
Flat BB bench 8x2(4RM) (45 seconds between sets)
Seated smith military press 3x8(10RM)
Skullcrushers 3x8(10RM)
BB shrugs

Sat: Cardio

Sun: Cardio

Weeks 4 - 6

Mon - ME bench
Weighted Dips 1x3(3RM) (work up to a 3 rep max)
Decline DB bench 3x8(10RM)
Chin ups 5x2(4RM)
Thick bar curls 3x8(10RM)

Tuesday: Off

Wednesday ME - Squat/Deadlift
Deadlifts 1x3(3RM) (work up to a 3 rep max)
Reverse BB lunges 3x8(10RM)
Hamstring curl 3x8(10RM)
Decline weighted sit ups 3x8(10RM)

Thursday: Off

Friday - DE bench
Flat BB bench 8x2(4RM) (45 seconds between sets)
Seated smith military press 3x8(10RM)
Skullcrushers 3x8(10RM)
BB shrugs 3x8(10RM)

Sat: Cardio

Sun: Cardio

REPEAT

 

[blackbeard]

looks pretty good..heres the thing with assistance work it is just that assistance..i assume you are taking whatever your 10RM is but it may vary do to te workload you are doing..

I would not get bogged down with what your 10 rep max is..it may be easier for you to pick a weight and do 3 sets of 8 if it is too light next time you do it add a little weight..it will be really hard to work near your maxes on every exewrcise for your entire workout..

persoanlly i would hit my main exercise hard like you plan then i would do my assistance and not really worry about working to failure for the first few weeks..after that start to creep up the weights and go more by feel..i generally hit lats at least 3 times/week and the fourth ill just do some shrugs..i usually doa different move each time and if im feeling tired etc ill back off and do reps (10-15)..

only other thing i would suggest get rid of the ham curls..they are OK once in awhile i would replace those with 45* raises, dimel deads, stiff legged deads, even rack pulls for reps dont from just below the knee

 

[volatile]

I would not get bogged down with what your 10 rep max is..it may be easier for you to pick a weight and do 3 sets of 8 if it is too light next time you do it add a little weight..it will be really hard to work near your maxes on every exewrcise for your entire workout..

Ok so I will forget about the RM figures and just do 3 sets of 8 reps not pushing until faliure for first few weeks.

only other thing i would suggest get rid of the ham curls..they are OK once in awhile i would replace those with 45* raises, dimel deads, stiff legged deads, even rack pulls for reps dont from just below the knee

Ok going to replace the ham curls with stiff legged deads, then when I eventually get the strength ill do glute ham raises.

Ok mate thanks a lot for that reply, your the only guy around here that actually answers my questions so thankyou very much.

Couple final questions:

1. You say you work your way up to faliure on assistance exercises going by "feel" How often do you goto failure on your assistance work? all sets? some sets? final 3rd set?

2. When I do my DE bench how many reps roughly am I leaving "in the tank"?

Thanks again mate

 

[blackbeard]

no problem ask away
JCP is also versed in westisde he could help out if he ever gets his finger out of his boyfriends asshole LOL

GHR's are very difficult-ive never been on a real GHR but im betting i prolly couldnt get many if ANY reps..the "homemade" ones you see on the internet are even HARDER than a real GHR..if youve got a real one get on it now if not i would try out a homemade one and see how it is-if you dont really feel it there are better things to do like sldl dimels 45's etc

one the assistance work its hard to say take for instance pull thrus..i do them with about 160+ a double choked green band (not sure of the tension) ill do 4 sets of 10..the last set is hard since im doing this either after ME or DE work..i use the same weight the following week i may kick it up 5 lbs and do 4 sets of 10 or maybe only 3 sets..i might be beat up so i may keep te weight teh same and do 3x8..see what im saying? its by feel but you have to try to push them up..its best to take things up in small incrments rather than adding 20lbs and hitting a brick wall

DE bench day is done for speed..so you are using anywhere from 50-60% of your max..you do 8 sets of 3 as fast as possible stressing the concentric (up) portion of the lift..use all the same weight after warming up with a few sets

 

[volatile]

Questions

1. So on DE bench im benching the positive as fast as humanly possible and emphasising the negative (1 - 2 seconds negative)?

2. If my bench 1RM = 80kg then am I going to use 40 - 50kg for my 8 sets of 3 reps DE benching?

3. For my warmup ME bench I do this, does this sound good?

set 1 5x30kg
set 2 5x40kg
set 3 4x50kg
set 4 3x60kg
set 5 2x70kg
set 6(MAX SET) 3x75kg

4. Are you saying I have to push near faliure on my assistance work?

5. Can you recommend me a good warmup for my DE bench using my lifts stated

many thanks again

 

[Blown_SC]

I've personally never seen anyone do dips on their ME days... that's interesting. Also, I like to incorporate Inc./CGBP works well on ME days for me. I'm not as experienced as BB/J/PB though... just what I like to do.

only other thing i would suggest get rid of the ham curls..they are OK once in awhile i would replace those with 45* raises, dimel deads, stiff legged deads, even rack pulls for reps dont from just below the knee

Good advice, I do the same. 45* hyper's work great for me.

 

[volatile]

I've personally never seen anyone do dips on their ME days... that's interesting. Also, I like to incorporate Inc./CGBP works well on ME days for me. I'm not as experienced as BB/J/PB though... just what I like to do.

1. I thought CGBP was for your ME lift? Can it also be used for assistance work?

2. What are 45s? any links to pictures please?

 

[Blown_SC]

1. I thought CGBP was for your ME lift? Can it also be used for assistance work?

2. What are 45s? any links to pictures please?

Yep, generally it is used for ME (I think I stated that's when I like to do them as well )...

45's are Hyperextension's done on a 45 degree angle.

On a machine like this:

 

[volatile]

lol my gym hasnt got any hyper extensions

 

[blackbeard]

Questions

1. So on DE bench im benching the positive as fast as humanly possible and emphasising the negative (1 - 2 seconds negative)?

2. If my bench 1RM = 80kg then am I going to use 40 - 50kg for my 8 sets of 3 reps DE benching?

3. For my warmup ME bench I do this, does this sound good?

set 1 5x30kg
set 2 5x40kg
set 3 4x50kg
set 4 3x60kg
set 5 2x70kg
set 6(MAX SET) 3x75kg

4. Are you saying I have to push near faliure on my assistance work?

5. Can you recommend me a good warmup for my DE bench using my lifts stated

many thanks again

lower the weigh under control but quickly then accelearte the bar up

i would use 50kg as your DE weight
so i would warm up with
the bar x10
20kgx5
30kgx3
40kgx1-3
8x3@50kg
play around with it and feel what works best for you..

this article should help you out i woudl print it and read it more than once
http://www.t-nation.com/findArticle...FB57562B2D155692C199.ba08?article=body_133per

 

[volatile]

"With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements."

So on all assistance work im always leaving at least 1 more rep in me?

 

[blackbeard]

"With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements."

So on all assistance work im always leaving at least 1 more rep in me?

nothing wrong with doing it like that..i cant answer every little detail especially whitout seeing you lift..if you were my trianing partner it would be easier..i coudl tell you its too heavy or its too light..catch what im saying..your bascially going to have to figure out how your body responds to this way of training..if you feel beat up one day you do NOT have to go to failure do some light weight rep work flush some blood into the area..persoanlly i hate taking days off and i almsot never do but when i feel beat up ill just do some assistance work in the higher rep ranges rather than just sit at home

 

[volatile]

"Wrap up

A special note about the dynamic effort training days. Remember that the training is based upon bar speeds and the percents are used only as recommendations. Also, it's vital that 10% of all the work sets are above 90%. This simply means that after you perform your eight sets, you'll increase the weight or work up to a heavy single or double. The purpose of this is to teach you to strain in a fatigued state while the fast twitch muscle fibers are fatigued. This will teach the body to better activate the central nervous system under greater loads."

What does he mean by this?

After you have done your 8 sets of 3 reps DE work you do a heavy single or double? If so then how heavy?

 

[volatile]

nothing wrong with doing it like that..i cant answer every little detail especially whitout seeing you lift..if you were my trianing partner it would be easier..i coudl tell you its too heavy or its too light..catch what im saying..your bascially going to have to figure out how your body responds to this way of training..if you feel beat up one day you do NOT have to go to failure do some light weight rep work flush some blood into the area..persoanlly i hate taking days off and i almsot never do but when i feel beat up ill just do some assistance work in the higher rep ranges rather than just sit at home

Well when I used to push to failure on all my sets I found some good size gains but recovery was a bitch, im considering finishing off each assistance set (3rd set) with a failure or very near faliure set, i think this will work for me

 

[blackbeard]

"Wrap up

A special note about the dynamic effort training days. Remember that the training is based upon bar speeds and the percents are used only as recommendations. Also, it's vital that 10% of all the work sets are above 90%. This simply means that after you perform your eight sets, you'll increase the weight or work up to a heavy single or double. The purpose of this is to teach you to strain in a fatigued state while the fast twitch muscle fibers are fatigued. This will teach the body to better activate the central nervous system under greater loads."

What does he mean by this?

After you have done your 8 sets of 3 reps DE work you do a heavy single or double? If so then how heavy?

i would skip that right now as long as you are hitting 1 and 3RM on ME day..
but basically yes for example i use a 3 week wave for DE squats and i try to work up to a heavy single or double at least once during that 3 week wave..

if you do this you are not supposed to "MISS" it should be heavy but not a max

 

[volatile]

i would skip that right now as long as you are hitting 1 and 3RM on ME day..

I am working up to a 3 rep maximum on my ME bench day, so does that mean I should do a heavy single or double on my DE bench day after the DE work (8 sets 3 reps)?????

 

[blackbeard]

I am working up to a 3 rep maximum on my ME bench day, so does that mean I should do a heavy single or double on my DE bench day after the DE work (8 sets 3 reps)?????

i wouldnt worry about working up to a heavy single/doulbe on DE day right now..
after a month or two you can add that into your rotuine

 

[blackjack]

are you not doing any DE work for squat/DL ? sorry to jump in so late. i just found this thread today.

 

[blackbeard]

are you not doing any DE work for squat/DL ? sorry to jump in so late. i just found this thread today.

glad you did- i missed that part but i was under the assumption he was lifting merely for size gains not to compete in PL..i think speed work on the bench is of greater help than speed squats for those jsut interested in gaining size..

speed squast are valuable but are not necessary