2nd Main Exercise?

[skaman607]

Spatts has told me numerous times that I need to do them, but what are they? Do they go to a 1 rep max?

 

[skaman607]

is using the Bigger Faster Stronger system for cleans acceptable for a second move for ME day?

 

[the People's Champ]

2nd main exercise for what (muscle group)?

 

[skaman607]

Westside

 

[coolcolj]

cleans should be speed based I would imagine

 

[skaman607]

I just used them on ME day because the system is more about using max weights

 

[jeremys]

on the last ME bench day that i did, i did 4 boards and then 2 heavy sets of 3 for JM presses

 

[JDarty6173]

Well for instance on DE Bench Day, I've been following a 5x5 or 5x3 concept on my JM Presses, Extensions, Rack Lockouts, and 5 Board Presses. This work is done with a high level of intensity, and least the way I do it.. And my gains in strength have been outstanding..

 

[skaman607]

ok so I do the 2 main moves then a tricep move, a lat move, and a delt move?

and then on lower body days its the 2 main moves, reverse hypers, ghr's and then what?

and do the moves change from ME to DE days?

 

[spatts]

skaman, I don't know how/where I've confused you.

Pick two moves. On ME days, the first goes to a 1RM and the second goes to a 3RM.

On speed days...well it depends on the day. Usually the speed work is 2 x 8 or 2 x 10, or 3 x 8, etc..for the first move, and 3RM on the second move.

Those are your speed or strength sets for the day.

Then you do your isolation work, which is for hypertrophy.