Hey guys new workout???I think i got it!!

[Cubanito17]

I've been looking for a workout for strength, and tried postin many diff ons i think i got it right on this one.
Monynamic day
bench 8 by 3 @ 60% of max
DB elbow extensions 6 by 5
tri cable extensions 6 by 4
hang cleans 5 by 2 of 60%(max clean)
behind lat pulldowns 6 by 5
3 way delt raises 3 by 8

Wed
Deadlifts(sumo style) 5 by 2
Squats 10 by 2 4 week diff 60,63,67,70% of max
leg curls 6 by 5
calf raises 6 by5
DB rowing 3 by 6,4,2
T-Bar bent over rows 7 by 2(heavy)
seated rows 5 by 4,4,4,2,2(heavy)
seated hammer curls 3 by 8

Fri:heavy day
Power cleans 5 by singles
Illegal wide grip by singles
DB tate presses 6 by 3-1(heavy)
floor presses by singles
seated behind neck press by singles
front raises 5 by 4
shrugs 3 by 10,8,8


Any changes please let me know and if it's not good at all let me know. I plan on trying this for 4 weeks to see how i like it then max out.Thanx guys appreciate any help.

 

[Cubanito17]

I'm changing my deadlifts to regular straight bar sumo feels weird on my lower back. Also I have to do excersises based on what i have at my high school gym. We dont have rev hypers or chains,bands,etc. I only compete in two events pause bench and clean&jerk. Thanx if anyone does help me

 

[GRIMMER]

Dude listen up.i have just rewritten your program that yu just posted the way it would work best. You cannot put a heavy deadlift day right befor a heavy powerclean day. there is no recovery time. and don't put two max effort movement like illegal wides and floor preses in the same day. they are to be alternated every two or three weeks in place of each other and don't tell me that you can't go to home depo and but a 4 foot 2x6 and cut it in half to have a board press thats all you need. Just because its a max day you don't max on every movement just the one I.E. floor press.

MONDAY speed chest and max back leg
i combined these two days so this will be your toughest day.
speed bench 8sets of 3 reps at 60%
DB elbow extentions 5 sets of 6
Tricept cable extensions 4 sets of 6
Front lat pulldowns 4 sets of 8 Or a different back movement ie. row
THATS IT FOR CHEST AND TRIS!!
Deadlift 5 sets of 5(heavy) or Powercleans5x5 or hangcleans 5x5
Leg curls 6 sets of 8
Calf raises 6x8
DB rows 4x6 or a different back movement
ABS ABS ABS if you can shouldn't take more than 1 hour

WEDNSDAY heavy chest
your tris will probably be sore so adjust mon. accordingly
Illegal wides 1 set of 6 reps or floor press 1x1(max) or board pres
or regular bench 5x5
DB skull crushers 6 sets of 10 reps or tate press 6x10
Front side and/or rear delt raises 6 total sets for 10 reps each
ABS
you probably won't feel that your chest got a good workout but thats not the point of this day. if you have to do some flys but they are not needed

FRIDAY speed squat
Speed squat 10 sets of 2 reps 60%or speed deads same way 60%
ABS
Pullthroughs if you have a cable machine.5 sets of 10
plate slides for hips ( see my sled pulling post and read answers)

There you have it bro. do this for 8 weeks . I do not want to see another post of you asking for a workout until you have tried one long enough to know if it works or not. you can't tell shit after four weeks. If your coach tells you that you cant do this because its not on the same schedule as the rest of the class tell him to piss off. You can move these days like mon to wed and wed to fri and fri to mon but do mot change thier order or you will overtrain. you don't need any special equipment to do any of these movements. If you have a question on this workout just post on this thread again and i will answer it. notice you have one heavy and one speed day for eac body movement chest squat. the heavy day is 2--3 days after the speed day and the speed day is five days after heavy do to the increase in recovery time. If you feel like adding bicepts somewhere put it on speed squat day.
That is all. Good luck

 

[1-dawg]

I'll be in line right behind you to kick his ass if he posts another one.


Although I do not completely agree with this workout I would be willing to bet you will get very good results. I am a westside guy 100 percent but this program incorporates all the best things that westside has to offer. The speed days are of te utmost importance -- work them hard.

 

[Cubanito17]

LMFAO(laughin my fuckin ass off) sorry guys i just had to write back on this one now there is a line to kick my ass. Holy shit. Ok but gettin back to the workout thanx grimmer honestly i appreciate you posting on how I should do this better. Hey i didn't mean to diss any of you when i put LMFAO just i didn't know i was gettin that annoyin wit postin workouts. Just wanted a good one. I do have a question if i'm only working with 60% of my max on a speed day and i do that same % for 8 weeks how will i gain strength from my speed. I know that speed=strength but triaining heavy also = strength. Am I right on this assumption. And will i like have to change my speed every 2 weeks maybe from 60% to 62%or 65% or just keep it the same the whole 8 weeks.

 

[Cubanito17]

so accordin to how ur workout is posted grimm i can do fri mon wed so i keep my heavy day the last day before 2 days of rest. Ok since I have to maintain weight when is it that i can do some cardio. And when i start competing i'll prob be on week 6 or 7 of this workout in Feb we normally will compete on a wed how will i switch this around. We only compete for pause bench and clean and jerk. The meets are every wed. sometimes every other wed. but always on a wed. and for the illegal wides where you have 1 set of 6 reps how will i know what % of my max to use or should i just do 6 sets by 1 rep til my max on illegal's. just askin to do this right sorry if too many ?'s

 

[Cubanito17]

is there anything else i can do besides plate slides b/c i just checked out on test link that was posted earlier on the boards and if i do that in school i will get my ass ragged on soo fuckin hard it's not even funny, but i'm willing to do it if it's part of the workout and there is no other supplementation b/c i'm committed to PL. So for sets by reps i saw 5 sets of 7. this is for each leg i'm assuming????And should i perform it with inner or outer foot. Thanx grimm. Or anyone else that answers

 

[Cubanito17]

K just finished readin posts on sled and pullthroughs. How do you perform a pullthrough on a cable machine???I thought you had to use bands and shit like that.

 

[1-dawg]

use a low pulley, face away from the machine, grab handle and pull between your legs. when you come back down make sure you get a real good stretch. when you pull, you will pull until you are standing straight up.

 

[GRIMMER]

Ya i know this isn't the best program ever writen for a somewhat west side trainer but he'll pick things up as he goes and it will get him started. I'd like to say that it's better than what he's been posting anyway.
If those guys rag on you tell them to try it and watch as there ass cramp up. Use the outside of your foot.There are other movements but will gt into that later. Its not the best movement or most glorious but it will train your hips which are super important in clean jerk.
Illegal wides is on your max effort/max day right? so do it with a weight that would be hard to get 7 reps with don't fail at six but only do six. watch you shoulders on this though ok ,it can put a strain on them. only do this for at most three weeks and then switch to floor press which is better anyway. It will take you a while to get used to the movements.
If you don't switch the program around you can use the competiton on wed as your max effort movement for chest. and when finished with the comp. do the rest of the workout. do yorself a favor and don't compete in every single competiton. you wont be able to get gains if your canstantly maxing every or wvery other week ,do one a month at most and let your training do the work.