Ok guys, I'm going the Westside way for a while. I'm basically taking the routine given in the Dave Tate articles for the first 3 week period. I have made a few choices here and there, and added my grip work to it. I'm also going to keep doing the entire Cressey cuff routine instead of just the external rotations.
One difficulty: I need a prehab exercise for the leg days. I'm not sure how to go about doing a sled movement, especially in my gym. Any suggestions?
Anyhow here it is. Feel free to rip away:
MON (ME squat/dead training)
Good Mornings - work up to max
Stiff Leg Deadlifts 4x6
Declined Ab Crunches 3x6
Russian Twists 3x12
Reverse Hyperextensions 4x8
"Prehab Movement" ???
BB Holds 4x10secs
Plate Pinches 3x10secs
WED (ME Bench)
Floor Presses - work up to max
Close-Grip Bench Press 6x8
Chinups 4x4
EC's Cuff Routine
FRI (Dynamic squat/dead training)
Box Squats - work up to 8x2
Dimel Deadlifts 4x8
Raised Leg Crunches 3x12
Reverse Hyperextensions 4x8
"Prehab Movement" ???
Hammer Holds 3x10secs
Plate Curls 3x8
SUN (Dynamic bench)
Bench Press - work up to 8x3
JM Press 4x6
BB Rows 4x8
EC's Cuff Routine
Also, I'm assuming this is a rolling schedule, in that after SUN, I'm to take a day off and begin with DAY 1 on Tues?
Its easy to say that youre not following it all the way but perhaps you should explain why you made all of the changes you did (ie exercises, volume, etc.).
And yeah you basically just workout every other day.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Originally posted by GqArtguy: What do you mean by a pre-hab movement?
Its easy to say that youre not following it all the way but perhaps you should explain why you made all of the changes you did (ie exercises, volume, etc.).
And yeah you basically just workout every other day.
This is from Tate's article:
"4. Prehabilation Movements
? This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging."
And I stayed within the rules (according to Tate) for all other exercises and set/reps schemes. I just added the grip/cuff work.
I was assuming that the chins and BB rows fit in under
"Accessory movements: (triceps, lats , delts)
? This includes movements for the lats , shoulders and possibly extra tricep work. The best movements for this group include tricep extensions, rows and various shoulder raises."
Im just wondering why you arent following it as is with just adding the grip work. And are you planning on doing this for only 3 wks?
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
And I just chose 3 weeks as a test-period, so I can make sense of how it works. Then I can make adjustments. But I'll be sticking with the basic routine for a while.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Both are conjuagte base yes but I think that should do the given routine and work with it. Add grip work on the upper body days since youll be trashed on lower days. I think you should modify the upper days a bit to suit your cuff needs but other than that, do it as is and get a feel for how it works. Its really one of those things you have to experience before you get a good handle on it, unless youre pretty experienced and know how to knock out weaknesses left and right.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I think you can throw the cuff work in as well, its not drastically high in volume. If something is redundant in the routine thats in part of your cuff work then just dont be redundant. I will say that a worthless exercise in that routine was a 1 arm press and reverse grip pushdowns. Pick any tri exercise you want for those because they suck. Other than that, eat and lift as heavily as you can.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
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