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WESTSIDE TEMPLATE

gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:17 PM Sunday: Dynamic effort bench (speed bench) Monday: Max effort squat movement(72 hours after dynamic) Wednesday: Max effort bench movement(72 hours after dynamic) Friday: Dynamic effort box squat Try this schedule
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:18 PM I am going to give you a template for each day now. Don't be afraid to try it for yourself and then put your own spin on it. Learn how to figure out your weaknesses. Then work on those weaknesses. EVERYONE is different.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:20 PM Sunday: Dynamic effort bench Speed Bench 45-60% of 1RM x 3 x 12 sets 45 sec TBS Weakness(usually triceps or upper back) 4 sets of whatever it is Triceps 4 sets of what ever it is Upper Back superset with shoulder 4 rounds Light ab exercise Should take under 45 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:22 PM Monday: Max effort Squat variation Goodmornings (this is just one option see my post on max effort exercises) Perform triples until you feel your form will break down (be very smart here) then perform singles until you feel you cannot complete another rep with great form. Weakness (usually a hamstring or lower back) 4 sets of whatever Hamstring 4 sets of whatever Backhyper or reversehyper 4 sets of 10 Heavy ab work Should take under 55 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:23 PM Wednesday: Max effort bench 3 board close grip bench (this is just one option see my post on max effort exercises) Perform triples until you feel your form will break down (be very smart here) then perform singles until you feel you cannot complete another rep with great form. Weakness(usually triceps or upper back) 4 sets of whatever it is Triceps 4 sets of what ever it is Upper Back superset with shoulder 4 rounds Light ab exercise Should take under 45 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:24 PM Friday Dynamic effort box squat: Box squats 50-60% of 1rm x 2 x 10 45 sec TBS Weakness (usually a hamstring or lower back) 4 sets of whatever Hamstring 4 sets of whatever Backhyper or reversehyper 4 sets of 10 Heavy ab work Should take under 45-55 minutes
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:25 PM Choose an exercise an keep it for 3 weeks. After 3 weeks choose a new exercise. The only exercises that never change are speed bench and dynamic box squats. Choose exercises that improve weaknesses not egos.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/30, 01:32 PM These posts should keep us busy for a little while :) I am sorry for being a big grump on this topic. I just wish people would read more and take a little extra time to research this forum. Maybe there should be a better way to find what it is you are looking for here.
	2004/12/01, 03:47 AM gator where does deadlift come into play? which days? jsut wondering if that would mean 6 day a week routine..thanks
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/01, 09:25 AM Deadlifts can be done on max effort squat day. I wouldn't do them often though. Your box squat will help train your deadlift. I also like to do speed deadlifts after my strength work. I also do them after dynamic effort box squats. It just depends on what you feel like doing on a given day.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/12/02, 06:20 AM Gator, for max squat/deadlift day I have been doing something different I have read off a website. Here is what is posted for max squat/deadlift: MONDAY - DL/SQ MAX EFFORT Zercher Squats* Work your way to a max single 10-15 sets of lat and upper back work Abs Reverse Hypers 4- sets of 10 Here is the link: http://www.deepsquatter.com/strength/archives/newdeep/louie2.htm#BPMAX
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/03, 02:00 PM Ok, I posted this template for anyone interested.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/12/07, 04:12 PM In total, how many exercises should be done in a workout? 4 or 5? Or can you do more if you are capable?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/09, 01:13 AM I notice dynamic bench day is done 1st then... you max day later in week.........is this done cause max squat day is 2days after? Cause I thought, max days should be done 1st in week......then dynamic days leter in week? -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/09, 12:54 PM Research shows us that training the speed (dynamic) work 72 hours prior to the strength work compliments our strength work. Notice there are breaks between max effort days. I think you are suffering from paralysis from analysis right now. Give it a try for 3 weeks without thinking too much and if you have questions after that then ask.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:22 AM Here was my max effort work yesterday: Box squat: Parallel w/ 1 sec pause 135 x 3 225 x 3 315 x 3 405 x 3 455 x 3 500 x 3 515 x 1 535 x 1 565 x 1 I jumped big on my triples so I could get a better 1 rep max. Most people should only jump 20 lbs at a time. 1.5 -2 min TBS Speed Deadlifts superset with Box Jumps 405 x 1 x 5 3 x 5 1 minute of rest taken right after the last box jump of a given set Gluteham raise 8 x 3 1 min TBS Back hyper 45 x 10 x 3 1 min TBS Roman Sit-up 25 x 20 x 3 45 sec TBS This workout took 45 minutes.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:26 AM Here is a sample max effort bench day: Close grip bench 135 x 3 225 x 3 275 x 3 295 x 3 315 x 3 335 x 3 355 x 3 370 x 1 380 x 1 390 x 1 400 x 1 Incline press: 275 x 3 295 x 3 315 x 3 5 min DB bench 60 x 117 Rest when you need to but you need to pick a weight that you can do at least 100 reps with over 5 minutes. Pull-ups <--> Skull Crushers <--> Side raises 8 x 4 135 x 10 x 4 20 x 10 x 4 30 seconds rest between rounds on this small circuit after the side raises
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:28 AM Dynamic leg day: Box squat 315 x 2 x 10 w/ minis 45 sec TBS RDL 315 x 5 365 x 5 405 x 5 455 x 5 Physioball Leg Curls <--> Back hypers 10 x 4 20 x 4 Decline sit-ups 100 x 10 x 4
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:29 AM I am working at about 42% of my 1 rep squat max not my 1 rep box squat max.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:32 AM Speed Bench 235 x 3 x 12 45 sec TBS Close grip 4 board press 315 x 3 335 x 3 355 x 3 365 x 3 2 min TBS Close grip DB press 80 x 20 x 3 3 min TBS Hi lat row <--> Push downs <--> Front Raise 180 x 10 x 4 130 x 10 x 4 20 x 10 x 4
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:35 AM It is important to note that my workout are short but very intense. I follow my heavy days with recovery work. An example of lower body recovery for me is as follows: underhand medball tosses 12 lb ball for 15 minutes Glute ham 5 x 5 1min tbs Back hypers 10 x 5 1 min TBS abs Great Stretch Upper Body Med ball pass - chest and over head 15 minutes Band push downs 200 reps Pull-ups 12 10 8 6 4 or more DB Rows 5 x 3 Seated rows 5 x 3 Rotator cuff Abs
gatormade Posts: 1,355 Joined: 2003/10/01	2004/12/14, 09:44 AM If there is something that is confusing in any of these posts then just ask me to clarify. :)
snoopy13 Posts: 239 Joined: 2003/11/15	2004/12/14, 01:27 PM Have you ever done timed db presses? Also, you superset the last 3 exercises? For example: Hi lat row <--> Push downs <--> Front Raise . 4-6 exercises in total or can you do more if needed?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/14, 05:08 PM I have only been doing like 4 sets of 3........should I be doing 5 plus on max effort days? also I don't have acces to a box to jump on......will jumping squats work, or would that be concidered dynamic work, cause I saw you do box jumps on a max day? one more.........so I can do max efforts on squats....with say sped deadlift? Would I then do on dynamic day for legs...heavy dls? Or alternate every other week, speed/ heavy? -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/02/03, 11:16 AM You can do broad jumps, squat jumps, etc.... Improvise. I don't understand your last question. The template is as it is. The days to perform each lift on are listed. Give it a try. I have seen people do anywhere from 9-20 sets on max effort day. Try to get at least 3 sets in at over 90% of your Repetition max you are using. For example. If your squat 5 rep max is 300 lbs. You would try to get 3 sets of 5 in at 275, 285, and maybe 290 or 295. This is just an example.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/02/05, 11:09 PM sorry lol ....... I posted this question a while ago..........I think I kinda got the hang of it.....I meant to come back and say "nevermind" -------------- My drinking squad, has a cheerleading problem!!
timmstar Posts: 426 Joined: 2003/12/08	2005/03/24, 02:46 AM what should your box squats be if you never done them before? i looked these up and its basically where youdo a squat down onto a chair but just before you sit down on that chair u try n contract ur hamstrings and glutes?? and puase and then go and sit down then explode up on ur quads right?? anyway i never done these before so for someone new to these what should i be looking at for weight wise in comparasion to normal squats? also how should my stance be.. and would these be best as a dynamic thing?
gatormade Posts: 1,355 Joined: 2003/10/01	2005/06/29, 03:44 PM These templates are here for people who cannot decipher the literature. They only work with your 100% best effort though.
Yxven Posts: 76 Joined: 2004/09/05	2006/07/22, 02:11 PM It would be nice if someone would post how you decipher your weaknesses.
	2006/07/22, 08:41 PM You decipher your weaknesses by looking at yourself under stress...where do you fail in a given exercise?...
big_j_scf Posts: 308 Joined: 2003/11/08	2007/07/19, 11:54 AM If I were wanting to throw in an oly,pic movement each week (cleans,jerks,snatches, etc.) what day would be best for implementing those? Thanks.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/07/19, 08:59 PM You'd be best off doing a different routine. However, it has been suggested to add it in after the max effort movement, or as a DE movement. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
rajinbajin Posts: 4 Joined: 2007/08/16	2007/08/16, 11:25 PM I like doing Olympics 4 times a week.