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- Sep 18, 2012
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I've been following/made a simple Conjugate/Westside type template. Now don't scorch me if I got the terminology wrong, but basically I've been doing the following for the last let's say 2-3 months.
Max Efforts Upper Body conisting of the following (First three are always performed)
Bench Press working up to a 1RM x 3 (Variations include Floor Press)
Standing Overhead Press 4-5 Sets workign up to 80-85% for 3-4 reps
Barbell Rows 4-5 Sets (Alternative with T Bar Rows) working up to 80-85% for 3-5 reps
Laying Triceps Extensions or Close Bench Press 3-4 sets x 8-10 Reps
or
Curls (not in the squat rack ****ers)
Dynamic Effor Upper Body:
Speed Bench Press @ 50-65% for 2-3 reps x 8-10 sets (alternatining with vs. Bands)
Lateral Dumbells Shoulder for 8-10 reps x 4 Sets (usually I add some sort of frontal movement to this, i.e. Using a 45lbs weight and lift it vertically up in the air)
Rear Delt Movement (Exercise varies from FacePulls, to reverse dumbell bench press (sorry of wrong name)
Lat Pulls (Cable), or High Row Machine for reps
Max Effort Lower Body:
Squats workign up to a 1RM x 3 (switchign with Deadlifts every 2 weeks)
Good Mornings 4-5 Sets working up to 4-5 reps approx 80%
Hamstrings (usually machine)
Dynamic Effort Lower Body:
Speed Squats (either seated, or not, or vs. Bands) 2-3 reps for 8-0 sets (switching with Speed Deadlifts every 2-3 weeks w/ alternating vs. Bands)
Split Squat with Dumbells or Standing Lunges
Jumping on boxes maybe 4 feet tall? idk
Hypers (If back allows)
I'm definately limited in terms of equipments that's available to me, i.e. dont have a reverse hyper, don't even have a real platform to sit on for the Seated Squats, or deficit deadlifts. Don't have wooden blocks to put on my chest for Bench etc etc.
Hope to get some ideas and critique. I feel the ME/DE split works great, and generally I try to give it all I got in terms of strength on ME and on DE days I try to be as explosive as possible. I plan to save up some money for a POB&Spongy program.
Don't h8 & thanks for the help!!!
Max Efforts Upper Body conisting of the following (First three are always performed)
Bench Press working up to a 1RM x 3 (Variations include Floor Press)
Standing Overhead Press 4-5 Sets workign up to 80-85% for 3-4 reps
Barbell Rows 4-5 Sets (Alternative with T Bar Rows) working up to 80-85% for 3-5 reps
Laying Triceps Extensions or Close Bench Press 3-4 sets x 8-10 Reps
or
Curls (not in the squat rack ****ers)
Dynamic Effor Upper Body:
Speed Bench Press @ 50-65% for 2-3 reps x 8-10 sets (alternatining with vs. Bands)
Lateral Dumbells Shoulder for 8-10 reps x 4 Sets (usually I add some sort of frontal movement to this, i.e. Using a 45lbs weight and lift it vertically up in the air)
Rear Delt Movement (Exercise varies from FacePulls, to reverse dumbell bench press (sorry of wrong name)
Lat Pulls (Cable), or High Row Machine for reps
Max Effort Lower Body:
Squats workign up to a 1RM x 3 (switchign with Deadlifts every 2 weeks)
Good Mornings 4-5 Sets working up to 4-5 reps approx 80%
Hamstrings (usually machine)
Dynamic Effort Lower Body:
Speed Squats (either seated, or not, or vs. Bands) 2-3 reps for 8-0 sets (switching with Speed Deadlifts every 2-3 weeks w/ alternating vs. Bands)
Split Squat with Dumbells or Standing Lunges
Jumping on boxes maybe 4 feet tall? idk
Hypers (If back allows)
I'm definately limited in terms of equipments that's available to me, i.e. dont have a reverse hyper, don't even have a real platform to sit on for the Seated Squats, or deficit deadlifts. Don't have wooden blocks to put on my chest for Bench etc etc.
Hope to get some ideas and critique. I feel the ME/DE split works great, and generally I try to give it all I got in terms of strength on ME and on DE days I try to be as explosive as possible. I plan to save up some money for a POB&Spongy program.
Don't h8 & thanks for the help!!!