Sean's going for strength.

**CowPimp** · 04-25-2006, 09:05 PM

Quote:

Originally Posted by P-funk

what was your training age at the time?

Like 2-2.5 years. It was only about 6 months ago. We'll see how things go this next mesocycle or two where I ramp up the volume for my squat/DL workouts again. If I start sparking real positive results again then I'm going to be pretty damned sure my body likes the higher volume better.

Also, I kind of forgot Sean is cutting. I would definitely do less volume than I am (That template he posted is the one I am going to be used for the time being) if I were cutting.

**P-funk** · 04-26-2006, 06:13 AM

Quote:

Originally Posted by Seanp156

Template =

DE Bench Days:
Speed Bench Presses 8x3

Horizontal Press 4x6-8

Horizontal Pull 4x6-8

Veritcal Press 4x6-8

Vertical Pull 4x6-8

Grip Work

External Rotations of some kind or other shoulder prehabilitation movement

I would drop the horizontal press here. Leave th vertical push and pull and the horizontal pull. May even lower the volume as the diet goes on, to somethnig like 2-3 sets x 6-8 reps

Quote:

ME Bench Days:
1RM or variant

Horizontal Press 4x8-12

Horizontal Pull 4x8-12

Vertical Press 3x8-12

Vertical Pull 3x8-12

Grip Work

External Rotations of some kind or other shoulder prehabilitation movement

I like the idea of switching to the higher rep ranges here. again, I would give myself the option of 2-3 sets as the diet moves on.

would defenitly drop the number of sets of the horizontal push and pull to 2-3 here also. Given the high amount of horizontal pushing you are doing with the 1RM work (which I don;t like doing each week. I wouldn't want to be hitting 1RM's every week. It burns me out) and the speed work, you have a lot of horizontal pushing as it. So, cut back the sets there.

I may add in some single joint horizontal extnesion work (rear delt flyes etc..). to hit the upper back a little more. high reps, in the 15-20 range for postural development.

Quote:

DE Squat/Dead Days:
Speed box squats or speed pulls (deadlifts) 8x2

Hamstring-dominant exercise 4x6-8

Quad-dominant exercise 4x6-8

Hip extension/lower back 3x8-10

Hip flexion/abs 3x8-10

again, dropping the sets to 2-3. reps are fine. make sure you are doing some sort of unilateral work as well.

Quote:

ME Squat/Dead Days:
1RM or variant

Hamstring-dominant exercise 4x8-12

Quad-dominant exercise 4x8-12

Hip extension/lower back 4x4-8

Hip flexion/abs 3x4-8

again, sets down to 2-3.

depending on whether the 1RM work is quad or hip dominant, you may want to take it easy on the reps work for that movement in this workout also.

I don't know how much you rotate your exercises around. I would stick with a few exercises for a couple of weeks to work on building strength with them and letting a little adaptation set in before switching them out.

hope that helps.

Seanp156 · 04-26-2006, 07:53 AM

By unilateral work you mean step-ups, split squats, etc?

**CowPimp** · 04-26-2006, 08:01 AM

Quote:

Originally Posted by Seanp156

By unilateral work you mean step-ups, split squats, etc?

Yeah, you got it. I usually try to include a unilateral movement or two each week. I am a huge fan of Bulgarian Squats. The "resting" leg gets a decent amount of work as a stabilizer, and you really have to fire your glutes if you want to maintain balance.

P-funk has some good suggestions too. I definitely think you should reduce the volume a good bit while you're cutting as recovery is impaired in a negative energy balance. Like I said, this is the general template I am using now while I'm maintaining. I forgot to take into consideration your dieting.

Also, as P suggested and I said before, I definitely like to throw in extra upper back work if I have time and feel up to it. A lot of times I will throw in some external rotation movements in my warmup and then do some face pulls or scarecrows in place of the prehab work in the routine (Although there is actually some external rotation involved in the face pull).

**P-funk** · 04-26-2006, 08:06 AM

Quote:

Originally Posted by CowPimp

Like 2-2.5 years. It was only about 6 months ago. We'll see how things go this next mesocycle or two where I ramp up the volume for my squat/DL workouts again. If I start sparking real positive results again then I'm going to be pretty damned sure my body likes the higher volume better.

Also, I kind of forgot Sean is cutting. I would definitely do less volume than I am (That template he posted is the one I am going to be used for the time being) if I were cutting.

defenitly not discounting the higher volume work.....it is necessary in programs. But, you have to ramp up to it. I wouldn't start with that much volume. You can build up (accumulate) and then cut down (intensify). Defenitly, as you get more advanced your work capacity rises and you can use these two factors towards your advantage. I would just be careful of how much volume I load up on when dieting down also though.

**CowPimp** · 04-26-2006, 08:37 AM

Quote:

Originally Posted by P-funk

defenitly not discounting the higher volume work.....it is necessary in programs. But, you have to ramp up to it. I wouldn't start with that much volume. You can build up (accumulate) and then cut down (intensify). Defenitly, as you get more advanced your work capacity rises and you can use these two factors towards your advantage. I would just be careful of how much volume I load up on when dieting down also though.

Yeah, I'm not even sure I would want to do Westside on a diet. It already beats the Hell out of me when I'm maintaining or bulking. If I did, it would definitely be a lower volume variant thereof.

I kind of accumulate and intensify in the same microcycle. That's why I like to go really high volume on the ME days (3-4 sets of 8-12), then back it down for the DE days and intensify (3-4 sets of 6-8). It definitely seemed to work really well this last mesocycle.

Seanp156 · 04-26-2006, 09:02 AM

Oh, and P-Funk, to clarify, I'm not going to be doing a 1RM on every ME day, that's what the "variant" is for... Not only varying exercises (using a trap bar for deadlifts, pulling from a platform, front squats instead of back), but also going for 2-5RM as well. When varying the exercises, I don't even know if I'll go for a 1-5RM, I might just keep the intensity relatively high, and do 2-3 working sets.

**P-funk** · 04-26-2006, 09:31 AM

Quote:

Originally Posted by Seanp156

Oh, and P-Funk, to clarify, I'm not going to be doing a 1RM on every ME day, that's what the "variant" is for... Not only varying exercises (using a trap bar for deadlifts, pulling from a platform, front squats instead of back), but also going for 2-5RM as well. When varying the exercises, I don't even know if I'll go for a 1-5RM, I might just keep the intensity relatively high, and do 2-3 working sets.

the linear scheme that I laid out in that moron Ironman's powerlifting thread would work well for your max effort lifts. It has you increase intensity weekly, and unload every 4th week...while making you keep the same exercise for those 4 weeks to really see improvement and yield necessary adaptations.

Seanp156 · 04-26-2006, 09:33 AM

So, in otherwords, I shouldn't change my ME lifts up too often?

**P-funk** · 04-26-2006, 09:35 AM

Quote:

Originally Posted by Seanp156

So, in otherwords, I shouldn't change my ME lifts up too often?

I don;t see why you would? You want to build up strength in certain areas. You want the adaptation to set in and then move onto something else. It is to hard to know if you are making real progress if you constantly change up exercises. Your body adapts to exercises last and rep ranges first. Always look there to make the first change.

Seanp156 · 04-26-2006, 09:49 AM

Alright, well I'm heading to the gym shortly.... Post when I get back.

**CowPimp** · 04-26-2006, 09:58 AM

Quote:

Originally Posted by Seanp156

Oh, and P-Funk, to clarify, I'm not going to be doing a 1RM on every ME day, that's what the "variant" is for... Not only varying exercises (using a trap bar for deadlifts, pulling from a platform, front squats instead of back), but also going for 2-5RM as well. When varying the exercises, I don't even know if I'll go for a 1-5RM, I might just keep the intensity relatively high, and do 2-3 working sets.

Yeah, if you're doing that type of liner scheme witht he ME work then you don't need to change so often. The reason the WS guys recommend changing so frequently is twofold: they are constantly lifting in the 1-3RM range, and they are capable of recruiting such a high percentage of motor units that their max effort work is even more taxing. They need to alter the usage of certain neural pathways very frequently to prevent overtraining.

**P-funk** · 04-26-2006, 12:36 PM

Quote:

Originally Posted by CowPimp

Yeah, if you're doing that type of liner scheme witht he ME work then you don't need to change so often. The reason the WS guys recommend changing so frequently is twofold: they are constantly lifting in the 1-3RM range, and they are capable of recruiting such a high percentage of motor units that their max effort work is even more taxing. They need to alter the usage of certain neural pathways very frequently to prevent overtraining.

yea, they are elite. can they can tap their neural pathways out pretty quick. But I have even seen louie suggest changing the max effort lift every two weeks. I have seen tate and wendler suggest changing the max effort lift once ever 4 weeks. And one week a month (I think was wendler??) drop the max effort lift all together....hmm, that sounds familiar.....weeks 1-3 use a max effort lift and run up the intensity. Week 4 drop the lift all together for a week....kind of like 3 weeks run up, one week unlaod...wonder where i heard that one before?

Seanp156 · 04-26-2006, 12:39 PM

Decent workout...

5 min bike warmup

Flat Bench Press
45lbs x 8
95lbs x 6
135lbs x 2
155lbs x 1
175lbs x 1
195lbs x 1
215lbs x 0 (Stuck at about 3-4 inches up for 3-4 seconds, then had to drop it

)
205lbs x 1 (took a good 5-6 seconds to get it up, this was my previous PB, though I was 10-12lbs heavier then, and I haven't maxed since early December)

BB Bent Rows
45lbs x 8
95lbs x 5 (warmups)
125lbs x 2 sets x 8 reps
135lbs x 10 reps

Seated DB Shoulder Press
45lbs x 2 sets x 8 reps
45lbs x 7 reps

Wide Grip Lat Pulldowns
120lbs x 10 reps
130lbs x 8 reps
130lbs x 9 reps

Static BB holds, DOH
205lbs x 15 sec
185lbs x 18 sec

Gorilla Hangs with middle to pinky fingers
BW x 10 sec
BW x 8 sec

20 mins Elliptical
10/20 resistance
flat/manual course
~273 cals
1.96 miles
2726 strides

Rotar Cuff work

stretch

fufu · 04-26-2006, 01:21 PM

Well your bodyweight to lift ratio is better now. Gj gj. You haven't really been benching low reps recently have you? How much longer for the cut?

Seanp156 · 04-26-2006, 01:27 PM

~ 3.5-4 weeks

Devlin · 04-26-2006, 09:10 PM

By the way....Happy Birthday!

Sorry it had to be said, better late than never.

fufu · 04-26-2006, 09:19 PM

Seanp156 · 04-26-2006, 09:51 PM

Quote:

Originally Posted by Devlin

By the way....Happy Birthday!

Sorry it had to be said, better late than never.

Thanks Dev, I was wondering if you'd ever come round these parts

Quote:

Originally Posted by fufu

Where did you get that weird 80's picture?

Devlin · 04-26-2006, 10:01 PM

Ohh I've been lurking in here for a while, just decided it was time to come out of hiding.

Especially since no one else had wished you a happy birthday.

Seanp156 · 04-26-2006, 10:05 PM

Quote:

Originally Posted by Devlin

Ohh I've been lurking in here for a while, just decided it was time to come out of hiding.

Especially since no one else had wished you a happy birthday.

Stalker !

. Yeah, I was half way expecting a happy b-day thread from BigDyl... My other stalker

fufu · 04-26-2006, 10:05 PM

Quote:

Originally Posted by Seanp156

Thanks Dev, I was wondering if you'd ever come round these parts

Where did you get that weird 80's picture?

I searched "happy birthday" on google images and it caught me eye. It is nice isn't it?

Seanp156 · 04-26-2006, 10:07 PM

Quote:

Originally Posted by fufu

I searched "happy birthday" on google images and it caught me eye. It is nice isn't it?

It would be, but the expression on her face, and the hair just kinda ruins it for me

.

Anyway, I've gotta head to bed (I was hoping to get some Obliv in tonight)... I have class in 9 hours, and then work at 4...

fufu · 04-26-2006, 11:25 PM

Quote:

Originally Posted by Seanp156

It would be, but the expression on her face, and the hair just kinda ruins it for me

.

Anyway, I've gotta head to bed (I was hoping to get some Obliv in tonight)... I have class in 9 hours, and then work at 4...

04-26-2006, 07:53 AM	#1713
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	By unilateral work you mean step-ups, split squats, etc?
	My Journal

04-26-2006, 09:02 AM	#1717
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Oh, and P-Funk, to clarify, I'm not going to be doing a 1RM on every ME day, that's what the "variant" is for... Not only varying exercises (using a trap bar for deadlifts, pulling from a platform, front squats instead of back), but also going for 2-5RM as well. When varying the exercises, I don't even know if I'll go for a 1-5RM, I might just keep the intensity relatively high, and do 2-3 working sets.
	My Journal

04-26-2006, 09:33 AM	#1719
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	So, in otherwords, I shouldn't change my ME lifts up too often?
	My Journal

04-26-2006, 09:49 AM	#1721
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Alright, well I'm heading to the gym shortly.... Post when I get back.
	My Journal

04-26-2006, 12:39 PM	#1724
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	ME Bench Decent workout... 5 min bike warmup Flat Bench Press 45lbs x 8 95lbs x 6 135lbs x 2 155lbs x 1 175lbs x 1 195lbs x 1 215lbs x 0 (Stuck at about 3-4 inches up for 3-4 seconds, then had to drop it ) 205lbs x 1 (took a good 5-6 seconds to get it up, this was my previous PB, though I was 10-12lbs heavier then, and I haven't maxed since early December) BB Bent Rows 45lbs x 8 95lbs x 5 (warmups) 125lbs x 2 sets x 8 reps 135lbs x 10 reps Seated DB Shoulder Press 45lbs x 2 sets x 8 reps 45lbs x 7 reps Wide Grip Lat Pulldowns 120lbs x 10 reps 130lbs x 8 reps 130lbs x 9 reps Static BB holds, DOH 205lbs x 15 sec 185lbs x 18 sec Gorilla Hangs with middle to pinky fingers BW x 10 sec BW x 8 sec 20 mins Elliptical 10/20 resistance flat/manual course ~273 cals 1.96 miles 2726 strides Rotar Cuff work stretch
	My Journal

04-26-2006, 01:21 PM	#1725
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	Well your bodyweight to lift ratio is better now. Gj gj. You haven't really been benching low reps recently have you? How much longer for the cut?
	fufu's 1337 Journal Your diet will set you free.

04-26-2006, 01:27 PM	#1726
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	~ 3.5-4 weeks
	My Journal

04-26-2006, 09:10 PM	#1727
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	By the way....Happy Birthday! Sorry it had to be said, better late than never.
	Time to face the jury (and myself) Time to bring sexyback

04-26-2006, 09:19 PM	#1728
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7
	fufu's 1337 Journal Your diet will set you free.

04-26-2006, 10:01 PM	#1730
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Ohh I've been lurking in here for a while, just decided it was time to come out of hiding. Especially since no one else had wished you a happy birthday.
	Time to face the jury (and myself) Time to bring sexyback