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.

 

[GRIMMER]

1-DAWG , just curious but what don't you like or would you have added to this to make it better. Just wondering

 

[1-dawg]

I don't like the 5x5 bench stuff or leg curls. That's all. Like I said, I do like it -- it'snot for me btu it's not my workout and he is training for something different. I also hate illegal wides, but many people like them and get great results from them. The real big question is -- will he actually get off the keyboard and do it, or type in another workout

 

[ZZuluZ]

Quick question, do you guys to repetition work too failure or stop just short? IF so; how short.

Let's say you can get 8 reps (with the last rep being utter crap, form-wise, and a 10 second struggle), should you do 7, 6, or even just 5?

Another quickie: When you're doing doubles or triples do you ever fail on them? What if you've benched the weight twice, but you aren't certain if you can get a third rep; what do you do?

Thx guys,

-Zulu

 

[Cubanito17]

hey grimm thanx, but i stil dont understand how to do pullthroughs is there a link wit pics i tried going to elitefitnesssystems wit david tate on there but no pics for it that i found. am i lookin in the wrong place. i'm gonna have to compete whenever coach puts me too which will be either every wed or every other dependin on how the meets are this year b/c me and another kid are both 169ers and he needs to take at least 2 with him it should be 3 competing and at the moment i'm the stronger of the two but i know this kid and he lifts diff in there goes up bout 30 lbs a month on bench max, 50 on squat max, and bout 25 lbs on clean max he has a better form than me. upset his workout is 5 days a week b/c he has a set at home that's where he gets his tue and thur in.
1-dawg dude i have been liftin just with a shitty workout accordin to all of you. well i'll find out how shitty it is b/c this fri i max out then i'll start this one.

 

[Cubanito17]

OK grimm for 2 hours i just checked most of the posts and threads that had to do with excercises on this workout re-read my old ones. So basically with your workout that you have for me i should change up the excersises every 3 weeks or so would it be cool if like one week i did illegal wide then next week i did floor press or just keep it every 3 weeks. Another thing if your power comes from your back for upper body why am i only doing back once a week or is pullthroughs for back (since i stil dont know how it exactly is performed i'm not quite sure).Now one more thing for floor presses how should i go up like i know you posted 1 by 1 does that mean i only do 1 set by 1 rep of floor press or do i go up by 1 to my max on floor press. Sorry don't quite understand. Another thing for some reason when i do leg curls my knee's really hurt and i can't get the weight to my ass all the way it just comes up like 90 degree angle and that's it. Thanx for the help

 

[Cubanito17]

hey grimm one more thing for my clean&jerk the jerk part which is pressing it over my head when can i do an excercise to help this out. I was doing military press (seated) or i can do push-press they are all shoulder movements or will i stil get stronger in the area although i'm not working it out. The same goes for shrugs i need to shrug the weight up when i perform the clean and jerk once i get past the deadlift part. These are the movements 1. deadlift the weight 2. shrug it 3. high pull it 4. drop down then come up as a front squat 5. come down a lil with legs like starting a squat and explode up with the weight as doing a push press or military press.

 

[Cubanito17]

hey grimm sup man not that i'm rushin u or nethin but i wanna see if like if all the things i asked u, u can answer then i'll be starting your workout next mon the 24 i'll keep you posted on how i like it i was really lookin at it today i already have it planned that i'ma switch the diff excercises every 2 weeks to get a variety i.e. db skull crushers 2 weeks tate press 2 weeks. THanx man hope to here from you

 

[Hannibal]

The pull through is one of the best movements to use to bring up the glutes, hips and hamstrings. These muscles of the postieror chain are the most important when it comes to squatting and deadlifting. To do this movemnt you will need a low pully unit (a band will also work). Stand facing away from the machine with the cable between your legs using a medium to wide stance. Begin by letting the cable pull your torso through your legs. Then flex back to the starting position making sure to squeeze your glutes as you rise.


*The above was takin directly from Dave's elitefitnesssystems page. If you have questions about exercises...goto the Ask Dave Section...and there is an Exercise Index...shouldnt take you 2 hours next time*

As for clean and jerk assistance exercises.....try Bradford Presses, Push Presses, Overhead pin presses....and for the clean part try High Pulls, Hang Cleans, Front Squats on a low box (with a harness preferably)

And since I'm guessing that you will ask me what some of the exercises are. Bradford press.....start just like a front press. Press the weight up, and just as it clears your head...take it back down like a behind the neck press. Then press it back up until it just clears your head and take it back down like a front press. Go back and forth for the desired reps. 5 per side for a total of 10 reps is a good place to start.

Overhead Pin presses...just like Bench Lockouts...only doing then overhead.

Hang Cleans. Stand with the weight at arms length like you have just deadlifted the weight. Then in one motion....clean the weight up to your shoulders as you sink into the bottom position of a front squat. This takes technique....start slow.

 

[Cubanito17]

Han thanx man. One thing though with the workout that grimmer posted for me, which days would I be doing these other things i.e. push press, hang cleans( I got the technique for them b/c I do them to bring up my cleans), I'm going to have to go to Dave's website again b/c I stil don't understand pullthroughs sorry

 

[GRIMMER]

Whats up cuba. sorry i've been out of town since fri. Let me see if i can get to all of these questions.
1. yes you can switch it up the movements every week and for the more advanced people they almost have to but you are not there yet so i would do it for two weeks at least. so one week you do a floor press max. then the next week you have a target weight to beat wek 1 200 max next week try and beat that say 205 210. The reason i want you to do it at least two weeks in a row is because some of these movements are hard to get sown the first time you try them.
2. if your back is not to tired from mondays workout i would do bent over rows on wed. but you'll have to see how long it takes for yo to recover. I would have rather hade speed bench on Sun. but oh well. Yes pullthroughs work you lower back quite a bit but also lots of glute/ hams. Look at the picture go to the gym get in the stance and TRY the pullthroughs yo will learn how to do them.
3. WARM up for all your max movements. bar for 5 reps , 50 lbs five reps, 135 three reps 185 1 rep ecy. warm up using plates and 25's. when it starts to get hard drop from three reps to 1 and work up to a max.
4.I don't do leg curls and if you can learn to do pullthroughs you can basically forget about them because they suck for powerlifting(opinion). sounds like your going to heavy and are coming down to fast. drop the weight and get it to your butt. BUT seriously if you have access to a cable learn to fo pullthroughs.
5. Ya i almost forgot that you were cleaning. switch lateral raises one week on/ off with military or push press or upright rows but always keep some kind of rear delt movement in there. you will want to switch movements on all of these not just max effort 3-4 weeks maybe sooner.
6.you can substitute hang cleans for deads like i have already put into the workout do all other shoulder movements on shoulder day instead of the other ones i already have down. JUst look at the movement , figure out what muscles it works and then substitute it into that day, its not that hard.
let me know how your workout went today

 

[Cubanito17]

Hey grimm thanx for the response man. Well I havn't started your workout yet. Like I said i'm stayin on my coaches til we max out on fri. What I did diff today in my workout was benched 135 by 5 155 by 5 185 by 5 just for bench today. Then went to a new max on incline bench was 165 I got 185(happy about that ). Then I did my power cleans, DB elbow extensions 4 sets of 8 heavy first set was light then jumped on the 40 45 and 50 lbs DB. After I did tri ext then leg curls and seated rows. I plan on resting until Friday so I can have a bigger max is this true that when you rest for a whole 72 hours you'll be stronger next time you lift. I plan on maxing at 250lbs how should i warm up that day 135 for 3 185 1 then 250(if i get it). I'll be starting your workout on Dec 24 which is a monday I already have 3 friends that looked at it and want to do it too. I really appreciate it I'll let you know how my workout goes the first week. So basically for the movements just every 2 weeks switch them but keep the sets by reps the same right. One thing when do I workout my traps could I throw them in on wed. like 3 sets of 12(six fast six with a one second pause).

 

[GRIMMER]

Nice work o the pr. Don't worry about throwing trap work in any day will work because it wont have a real big effect on anyting, maybe the same day as max deads/powerclean ok. THe longer that you rest before hand you should recover after 72 hours the better. do some light restoration work. Warm up 85x3,135x3 185x1 225x1 then hit your max attempt but wait a good 4-5 min before you do. Good Luck

 

[Cubanito17]

Thanx man upset do you really feel I should do my old max 225 once b/c I honestly feel I can prob just do 235 but in my head i'm preparing myself for 250. What do you think????

 

[GRIMMER]

if your trying to beat your old max then go strait to 230 235. but to go from 185 to 250 is a big jummp thats why i suggested that.

 

[Cubanito17]

Ok I'm thinkin if I do 135 3 times 185 for 1 then 215 for 1 then try to go for 245 (that's reasonable hopefully).

 

[Cubanito17]

2 things one I got my 245(with crappy form accordin to coach, felt I coulda done 260), but reached my goal and that was to pass 225. 2nd doing westside would I be overtraining if for my ME day i was to do
1)illegal wides by 3 then 1's or
DB press starting with say 50lb DB and going up by singles.
2)floor presses by singles to max or
close grip incline by singles
3)tate press 3 by 10 or
DB skull crusher 3 by 10 (3 by 10 recommended by bob)
4) military press by singles or
push press by singles or
alternating DB press by singles
5) front rear delt raises.

Not changing any workout just the excercises to see if with the illegal wides then switch to DB press the next week or 2 weeks will help me with bench form

 

[GRIMMER]

OK , You dont want to go down to 3 or 1 on wides because of the stress on the shoulders. these are done for hypertrophy 6 reps for max not for 1 rep max but it is equivilent to a max effort movement. just because its not a 1 rep doesn't mean its not max effort. Yes you can switch it withanother max movement like floor press or incline for 4 rep max or shoulder presses for heavy max work probably 3 rep max. but from what you wrote you have under 1) a max movement and under2) another max movement. Now thats not so bad if your just getting used to these movements and trying to figure out what your max is on these but eventually when you start hitting your max on the first monvent it is not wise and you will probably overtrain if you try to do another max movement right after. Whatever Bob recomended for your trispt workout i would listen to him because he knows a lot more than i do
It would be ok for you to change from wides to DB but it would be better to go to floors or inclines since you are using a BB. You basically have the idea though. change the movement every two weeks militaary to push press , tate to skulls , wides to floor your on track.
Good work on your Pr. if its a PR and you get it it really shouldnot matter whast your form looked like unless it was really really bad. From your other post it said all tris, well , there ain't nothin wrong with that. You got the idea bro now just put it to work.

 

[Cubanito17]

thanx for the response man and I'm glad you responded beforeI went in there tommorow and did all of them then would wonder why next week how come I'm stil at the same floor press for ex you know. I'ma try and do one of those but since I'm not all that sure on how my bench form is then I dunno if I'll do both a wide grip for 6 rep then floor press after 5 min rest or so. We'll see when I get in there tommorow. And thanx for all the others posts.