Damn bro... stairs be careful you might break your hip and need a walker :keke:
Day 1: ME Lower
Day 2: Off
Day 3: ME Upper
Day 4: Off
Day 5: DE Lower
Day 6: Off
Day 7: DE Upper
Rest is a must between ME days to allow for recovery and same goes for lower DE days.
RE movements are more for reinforcement to ensure you don't develop weaknesses. So, don't kill yourself on the RE/assistance movements. Also, focus on form more than weight for ME movements. Form should never be sacrificed for weight which is one of the many reasons to constantly change ME movements; so you don't constantly try to beat your previous weeks numbers. And changing movements each week (even small changes like the stance you take) will decrease the chance of over-training.
http://findarticles.com/p/articles/m...g=artBody;col1) with some reference to a post by Mike Ruggeria on Intensemuscle.com (http://www.intensemuscle.com/8033-we...-template.html). The upper back work every session was also prescibed by Dave Tate. What would you suggest that I discard?
Also, I can't really use the proper training split as ascribed by Westside because I never train on weekends. Ever. My only other option would be to this:
Mon: Lower ME
Wed: Upper ME
Thu: Lower DE
Fri: Upper DE
Or I could combine the DE days but I don't really feel like doing that.
Finally, I will be putting a lot of focus on form rest assured. For most of the ME exercises that I am more familiar with I will be changing every week. But for those that I am less familiar with, eg. heavy good-mornings and box squats I will be occasionally cycle them for the whole 3 weeks as a means of practice and also because due to my inexperience with them I don't think I will be training them so intensely that it could be considered overtraining.
Cheers for looking in anyway TJ, how much experience have you had with WSB?
Now that I look at it your split seems okay. I didn't pay attention to all of the "optionals" after some of the assistance work. As I've said before, though, your assistance work should never be to failure and your reps should all be smooth. Check out ME Bench day on youtube with WSBB and check out video #2 and you'll see what I'm talking about. When it comes to assistance work just make sure that you put focus on your weaknesses. For example, there's really no reason to be doing shoulder work since they will be getting hit with all of the pressing and rowing unless your shoulders are weak.
Speaking of which, just do your upper back work on upper body days. I say this because of your split. You shouldn't do upper back work the day before you do bench work. So, just do 2 movements on your bench days.
I also noticed that your DE Squat/Deadlift day is wrong.
DE Squat (6-8 sets of 1-2 reps)
DE Deadlift (6 sets of singles alternating between conventional and sumo)
Assistance (extremely optional, here)
Reverse Hyperextions (if you don't have access to one than you will be okay doing the assistance movement after deadlifts)
As for the weaknesses thing:
Say someone has weak triceps
Assistance - triceps
Assistance - triceps
Assistance - upper back
assistance - upper back
But, if someone has weak shoulders then they should substitute one of the tricep movements with a shoulder movement. Also, all assistance work should be somewhat "optional;" except back. If you go and do your ME bench movement and feel very tired than go ahead and just do one upper back movement. Don't make a habit of it but it's better to stay safe than to beat yourself up (in a bad way).
Where is your source for this? Neither of the templates I sourced used DE deads. Also, I lack access to a reverse hyper, and as far as GPP... any suggestions that doesn't involve leaving the gym? (Its fucking -2 degrees around here at night at the moment.)Quote
I'm pretty good at reading my body after all these years so I generally know when to quit, but I'm also pretty well adapted to volume so unless I've been sleeping badly I can put myself through some pretty horrible punishment and still be pushing out big numbers.Quote
I await your response sir...
(Literally, I probably won't go back to bed until you respond so hurry back. :p)
Thing is, WSBB methods are constantly changing and often times are fitted to a certain athlete at their gym. For example, a few years ago ME days were all about loading up the weight. Today, while ME work still focuses on heavy singles or triples, the range of motion has increased, a lot, for more time under tension teaching guys to strain for a longer period of time while still able to hold form. Goodmornings are often done at hip height and deadlifts done with a deficit (sometimes up to 4 inches).
Here's AJ Robert's log who currently trains at WSBB (http://asp.elitefts.com/qa/training-...N=AJ%20Roberts). Check out his DE lower days and you'll see he does work for his deadlift as well as the squat.
This is Matt Smith's log who also trains at WSBB (http://asp.elitefts.com/qa/training-...N=Matt%20Smith).
I think the general template for speed deadlifts is something like
Week 1-3 use bands
Week 4 no speed work (deload week)
Week 5-7 use chains
Week 8 no speed work (deload week)
As far as GPP you can just do stuff in the gym. Box jumps are great as are gym lifts with submax effort; or perhaps just bodyweight! For example a body weight only GPP session for the lower body could look something like this:
Box Jumps (circuit of 4-5 boxes varying in height)
Single leg RDL's (8-10 reps with just body weight)
Spyder man lunges (8-10 reps)
Pillar bridge for obliques (15 seconds each side)
Standing ab (easy weight for 20 reps)
You don't want to kill yourself with GPP. I believe the idea is to work up to about 60% of your max heart rate. So, if that means you need to rest 30 seconds between each movement than go for it; but, if you need to continuously rotate movements than go for it. GPP should be done 2-3 times per week starting at 10 minutes and working your way up to 15. You should never feel a "burn" after GPP but should be winded; it's just like cardio but with gym movements. As with anything else GPP is also "optional."
Those logs are a good read, I'll keep my eye on them. I haven't got around to getting any bands yet so I might leave speed deads out for the moment, or just do them occasionally with a light weight. But am definitely going to be working a full range of motion, doing my ME deads from a deficit and my good mornings I've been practicing going really low. I've decided to start doing a lot of stair running/walking at work which should add to my GPP. Every day I'm going to do basement to 4th floor (5 flights) 10x. Fun, fun!
Well, I finally remembered what else I was going to say....you will want to switch your ME and DE days because you want to allow for 3 full days of rest after ME until DE.
Monday DE Upper
Tuesday DE Lower
Thursday ME Upper
Friday ME Lower
Monday DE Lower
Tuesday DE Upper
Thursday ME Lower
Friday ME Upper