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New workout template

Discussion in 'Strength & Conditioning Discussion' started by Cuban Moses, Jul 4, 2010.

  1. Cuban Moses Orange Belt

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    I think I will make a lot of progress on the ME days so I'm going to take a try at a 3 day a week westside template.

    Tuesday - ME Squat/Deadlift

    Thursday - ME Bench/Press

    Saturday - DE/RE Squat/Deadlift/Bench/Press

    Tuesday
    ME Exercise - Low Bar Squat, High Bar Squat, Deadlifts, Box Squats, Front Squats, Rack Pulls, Good Mornings
    Main Assistance Exercise - 5 X 5, 8 X 3 - Squat Variant, Deadlift Variant, Clean Variant
    Hamstring Exercise - RDL's, GHR, Good Mornings
    Unilateral Exercise - Lunges/Step-ups/Prowler Pushes/Split Squats
    Abs

    Thursday
    ME exercise - Various Grips on Bench, Military Press, Push Press, Incline Bench
    Main Assistance Exercise - 5 X 5, 8 X 3, Bench Variant, Press Variant
    Pull Exercise - Pull-ups, Pendlay Rows, Bent over Rows, Chin-ups
    Triceps - Close Grip Bench, Floor Press, Skull Crushers

    Saturday
    DE Squat/Deadlift - Box Squat, Clean Variant
    DE Bench/Press - Bench/Press Variant
    Lower Body Assistance - GHR, Lunges, Step-ups, Squats Variant, Deadlift Variant
    Upper Body Assistance - Pull or Push Exercise
    Abs

    I feel I am weakest on the bottom of my most of my lifts so I will orient my work towards this goal.

    Good Exercises for this Goal
    Squat/Deadlift
    1. Box Squat
    2. ATG High Bar Squat
    3. Deadlift off a Box
    4. Squat off Chains/Pins

    Bench/Press
    1. Pause Bench
    2. Pause Military Press
    3. Wide Grip Bench??? ( not sure about this one)

    Also I have been neglecting my pulling exercises other than deadlifts and power cleans. I barely do pull-ups and no bent-over rows so I will likely do this twice a week.

    I will adjust the intensity on the assitance down so I can recover and stay fresh.

    I have a few questions.

    1. What type of rep scheme should I use if I will change out my exercises weekly for my ME Exercises?

    2. For the main assistance exercise should I stick with one for three weeks and then switch it up?

    3. For a raw lifter, how much does ME good mornings help?

    Thanks for the help.
     
  2. kicker Orange Belt

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    Looks cool. What do you want to acomplish with wide bench?
     
  3. Cuban Moses Orange Belt

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    I'm curious if wide bench will help the bottom of my regular bench press compared to a regular or narrow grip.
     

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