*RE = repeated effort, DE = dynamic effort, ME = Max effort.
I train with a westside inspired split. More or less, i went for a RE bench / overhead in place of speed bench, and I added a specific deadlift day.
Here is my basic split:
Sunday: ME Bench
-Work up to 1 rep max in bench movement in small increments.
-Accessory work for tris/back
Monday: ME/RE Squat
-Depending on how im feeling, work up to 1-3reps of 1-5 sets of squat or squat variation.
-Posterior chain work
- Rowing
Wednesday: RE/DE Bench / Overhead
week 1: 1 breath tripples (~5 sets) bench
week 2: Overhead work using heavy tripples
- Accessory work for tris/back
Thursday: DE Squats
week 1: Box Squats with band tension
week 2: Box Squats with no band tension
-Accessory for for Quads and hamstrings.
Saturday: ME/RE Deadlifts
-Big deadlift movement (full pull, reverse bands, etc) up to 1 rep, progressing weight each week.
-Rack Pulls from below knee
-BB Shrugs
This split is working for me now, I do like to change things around. I found that when I dont constantly train my deadlift, performance begins to suffer quickly. Most people could not train like this, its taken a while to work up to this, and being 21 years old my recovery abilities are good.
Workouts usually take 1.5-2 hours to complete because I like longer rest periods.
I don't deload until I feel necessary, Ive found by changing movement selection every month or so I can go a while without needing an actual deload week.
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