Thread: ~ little girl--> BIG goals!!! ~

SF- questions for you carried over from my old journal.

- so only 4 sets on the bench? I thought I should be aiming to make gradual increasments by sets of 3's?
- I thought the 3rd movement on ME bench day was for lats?
-should I add in an extra supplemental tricep exercise at the end?
...those box squats are going to be tuff! Ill let you know any more questions as I read and re-read that!

Awesome new Journal! Awesome New Goals!! good luck sweetiepie!!

Good luck with your goals. There is no doubt in my mind that you will acheive what you set out to do.

Yeah New Journal for Jen!! Good luck hun, not that you need it Your gonna rock!!

Awesome new journal AJ! I know you can and will do whatever you put your mind to.

Hey Beautiful! I know you will do great!!!!

- so only 4 sets on the bench? I thought I should be aiming to make gradual increasments by sets of 3's?

You want to start with sets of 3 until you can't do 3, then you drop to sets of 1, but the weight should progress every set. This might mean you need to do something like:

95/3
105/3
115/3
125/1
135/1
145/1

and that would be fine. But keep those ideas in mind.

- I thought the 3rd movement on ME bench day was for lats?

Your ME Bench day will consist of lots of triceps work, followed by a little shoulders/lats work. Your DE Bench Day will have some triceps work, but will focus a bit more on shoulders and lats. And a general rule to follow starting out is that muscles get the following priority:

triceps, shoulders, lats.

-should I add in an extra supplemental tricep exercise at the end?

Nope. In fact, the next post will be a sample westside routine that I'd like you to follow as you get used to the style of training. It's the same routine I used when I "cut my teeth" to powerlifting.

Good luck Jen, you'll do great. You throw around some killer weight

good luck

This should be a solid starting routine for you for 8-12 weeks. By then you'll have a real feel for the program and we can maybe expand a bit. You don't have to follow the days listed below, I never did, but it's a just a good guideline to get started. Also, we really need to find a way to get together and check out your form on the bench.

Monday-Max effort sq/dl day

1) Main max effort exercise (do only one of the following) (do singles on the sq and dl, max set of 3 on GM)
A) low or high box squat (can use a variety of bars, ie safety squat bar, manta ray, front squat harness, buffalo bar, and cambered squat bar)
B) good mornings (bent over or arched back) (cab use all the bars listed above)
C) deadlift variation (standing on 3 inch box, rack pulls, reverse band DL)
2) Low back training (ie reverse hypers, ham/glute raises, regular hypers, half dls, Romanian dls)
* do 4 sets of 8-10 reps
3)Ab work (sit ups, standing lat machine abs, leg raises, spread eagle sit ups)
*do 4 sets of 8-20 reps
4)Lats( pick one: pulldowns, chest supported rows, pulley rows, barbell rows)


Wednesday-Max effort bp day

1) Main exercise (do only one of the following) (all exercises are with a close grip, except where noted)
A) board press for a max single or max set of 3
B) floor press for a max single or max set of 3
C) dumbbell presses for 3 sets of 20 reps
D) wide grip benches for a max set of 6,10, or 12
E) close grip inclines or declines for a max single or triple
F) reverse band presses for max single
2)Triceps-either JM presses or extensions for 3-4 sets of 3-10 reps
3)Pushdowns-3-4 sets of 8-10 reps
4)Side lateral raises:3-4 sets of 8-12 reps
5)Lats: pick one of the above exercises and do 4-5 sets of 8-10 reps
6)Biceps-pick a bicep exercise and do 2-3 sets of 8-20 reps


Friday-Speed squat day

1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
2)Low back training (see above)
3)Abs(see above)
4)neck work

Sunday-Speed BP

1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
2)Triceps(see above)
3)Pushdowns(see above)
4)Front raises 3-4 sets of 8-10 reps
5)Lats(see above)
6)Biceps(see above)

Yeah Jen! I like starting Journals from the beginning so here I am. Look forward to seeing you pump up the weight!

Noooo
Now you will be stronger than me!

Good luck jen

Hi.
Good luck.

Thanks Everyone!!

You want to start with sets of 3 until you can't do 3, then you drop to sets of 1, but the weight should progress every set. This might mean you need to do something like:

95/3
105/3
115/3
125/1
135/1
145/1

and that would be fine. But keep those ideas in mind.

ok I better understand that now.

Your ME Bench day will consist of lots of triceps work, followed by a little shoulders/lats work. Your DE Bench Day will have some triceps work, but will focus a bit more on shoulders and lats. And a general rule to follow starting out is that muscles get the following priority:

triceps, shoulders, lats

gotcha!

This should be a solid starting routine for you for 8-12 weeks. By then you'll have a real feel for the program and we can maybe expand a bit. You don't have to follow the days listed below, I never did, but it's a just a good guideline to get started. Also, we really need to find a way to get together and check out your form on the bench.

this looks better, a bit more detailed than the one I was trying to learn from!
I still have a few questions on a couple things.
oh... and bench.. well, somehow I could try to figure out how to do a video

3)Pushdowns-3-4 sets of 8-10 reps

can I substitute something else for this? I dont havea pulldown machine here at home. I may be able to hit this once a week. will train at a gym 2X/week. but just in case.

1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max

always box squats? I dont know how much I can box squat right now.. hmm should I figure my 1RM for this first?

neck work

1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max.

shirt max? -clarify. lol
speed, meaning pause on chest, explode back up right?!

WooHoo ! Look at Jen go ! damn I would love to watch you workout ! But then i would have to tuck my tail and wimper off into the shadows in shame .

You're amazing Jen ! Good Luck !

Hi Jen

What is Westside training? I have heard it mentioned before but never asked.

I am sure you will do great. Can't wait for those pics

Awww Gary you are always SO nice! Thank you!!

StaryStar- Westside is more powerlifting/strength oriented training.


OK just a few pics from this evening. got playing with the camera.. will take better ones soon!

Your legs are insane.

dont laugh at how pale I am and how bad my posing sucks!

last one for tonite.
I hate my back. needs work- much priority right now.

Jen you look AMAZING!

We should all be so lucky to have our back look like yours!

Originally posted by atherjen
last one for tonite.
I hate my back. needs work- much priority right now.

Nice butt

Originally posted by Monolith
Nice butt

I so wanted to say that.. glad that you chimed in

Looking great! And your posing is better than mine!

I love your abs, tummy and ass

U look frickin awesome!!!

Youre looking sick Jen! I mean that in a good way.

HOLY CRAP!! JEN! OMG!! Your Legs are INCREDIBLE!! Your Arms, abs, EVERYTHING... OMG! WOW!! I'm SOooooooooooo Jealous...but I KNOW HOW HARD you work!!

FABULOUS WOMAN!!!