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

[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.