Quest for Strength

TriZZle305 · 05-25-2005, 04:25 PM

This is my last week of my current basic split, just used it to get back in the groove of lifting after being lazy and lyin around...

Next week i will start an Upper/Lower Split and see how long i can continue it without getting bored... im still trying to put it together but any suggestions are welcomed.. i want it to be something similar to Westside Training

Any comments and suggestions are welcome

TriZZle305 · 05-27-2005, 12:59 AM

Here's The framework of my change-up, ill continue my current split until i get this right

Monday- Upperbody -Strength(Low Rep/High Weight)
Tuesday- Lowerbody- Strength
Wednesday- Complete Rest
Thursday- Track work
Friday- UpperBody- Power/Speed(High/Mid Rep/50-65% of 1rM)
Saturday-Lowerbody-Power/Speed
Sunday- Complete Rest

Abs will be included as upperbody and Lower back will be included as lowerbody..

im trying to figure out how im going to make this work without overtraining... i guess the only thing to do is try it and tweak it on a week by week basis.. hopefully once i get it right i will be doing this until August,

i will post pics at the beginning of June(whenever i get my digital camera working, or a new one) so i can compare some to August pictures(along with the numbers which are more important to me anyway)

Cris2Blis · 05-27-2005, 05:44 AM

that looks like a great setup... what will your track work be? i love sprints to mix up cardio sessions. where are you trying to walk on at in the fall?

TriZZle305 · 05-27-2005, 08:45 AM

Quote:

Originally Posted by Cris2Blis

that looks like a great setup... what will your track work be? i love sprints to mix up cardio sessions. where are you trying to walk on at in the fall?

Thanks,
Still working on the Track workout, im trying to search a couple websites for "Magical 40 time reducer" ideas

Mostly it will consist of sprints and definately some plyo's but i guess it depends on how sore my legs are, it might end up being just an "active recovery" day and probably just ordinary conditioning once i get closer to August... I'm trying to walk on at University of Florida as a true freshman.

Triple Threat · 05-27-2005, 09:14 AM

Quote:

Originally Posted by TriZZle305

Here's The framework of my change-up, ill continue my current split until i get this right

Monday- Upperbody -Strength(Low Rep/High Weight)
Tuesday- Lowerbody- Strength
Wednesday- Complete Rest
Thursday- Track work
Friday- UpperBody- Power/Speed(High/Mid Rep/50-65% of 1rM)
Saturday-Lowerbody-Power/Speed
Sunday- Complete Rest

Abs will be included as upperbody and Lower back will be included as lowerbody..

If you're going to hit the abs hard (weighted exercises, etc), I'd suggest that you do them on lower body day. Trying to squat with sore abs will not be fun. Other than that, it looks good.

Hell, I have to say that. It's almost what I'm doing now (with the exception of track work day).

TriZZle305 · 05-27-2005, 09:20 AM

Quote:

Originally Posted by CaptainDeadlift

If you're going to hit the abs hard (weighted exercises, etc), I'd suggest that you do them on lower body day. Trying to squat with sore abs will not be fun. Other than that, it looks good.

Hell, I have to say that. It's almost what I'm doing now (with the exception of track work day).

I'll try that thanks.. i actually rarely train my abs with any weight at all so im sure it will be hell for the first weeks, have you had any problems with possibility of overtraining? what does your volume look like on each day? edit: (strength day vs speed day volumes)

Triple Threat · 05-27-2005, 09:50 AM

Quote:

Originally Posted by TriZZle305

have you had any problems with possibility of overtraining? what does your volume look like on each day? edit: (strength day vs speed day volumes)

After my first 3 weeks on the program, I needed a one week break, so I did what I call Westside-lite. I kept the basic format, but did not do any singles on Max Effort day and I also cut down the number of sets for auxiliary exercises and lowered the amount of weight.

I'm now completing my 5th straight week of workouts since the week of Westside-lite and not showing any signs of overtraining, so I think the body is adjusting to the higher volume. There have been a couple of low volume days during that time due to life events.

Check out Ye Ol' Workout Journal for some workouts.

TriZZle305 · 05-28-2005, 07:54 PM

Did a half ass back day today... but the one good part about it was the pump i got in my Bi's, They still look huge and i finished 30 minz ago

.. In a couple weeks i'll be able to tell if Max Pump is contributing to any strength gaines..

BACK
T-Bar Rows:1x10@ 135
4x8@ 185
1x9@ 165

One Arm Dumbell Rows:1x10 @ 40
3x9 @ 65

Lat Pull Downs 3x10 @ 160

Biceps
Spider Curls3x10 @ 65
Standing EZ Bar Curls 2x10@ 85

It kind of sucked but i feel it so i guess its aiight, i kept gettin interuppted, i did enjoy the pump in the Bi's though... Monday I start my modified Westside Training

Seanp156 · 05-28-2005, 07:56 PM

Looks pretty good, but do you do anything for your traps?

**P-funk** · 05-28-2005, 08:11 PM

Quote:

Originally Posted by TriZZle305

Here's The framework of my change-up, ill continue my current split until i get this right

Monday- Upperbody -Strength(Low Rep/High Weight)
Tuesday- Lowerbody- Strength
Wednesday- Complete Rest
Thursday- Track work
Friday- UpperBody- Power/Speed(High/Mid Rep/50-65% of 1rM)
Saturday-Lowerbody-Power/Speed
Sunday- Complete Rest

Abs will be included as upperbody and Lower back will be included as lowerbody..

im trying to figure out how im going to make this work without overtraining... i guess the only thing to do is try it and tweak it on a week by week basis.. hopefully once i get it right i will be doing this until August,

i will post pics at the beginning of June(whenever i get my digital camera working, or a new one) so i can compare some to August pictures(along with the numbers which are more important to me anyway)

I hate training two heavy days in a row personally. Plus, you don't want to be to sore for your track work. You may want to train your lower body speed work on tues. since the submaximal load wont make you to sore to hit up the track on thurs. either that or drop the speed work for lower body since everythign you will be doing at the track (I am assuming you are sprinting) is explosive loiwer body work my nature.

TriZZle305 · 05-28-2005, 10:46 PM

Seanp156- Yeah I usually do some sets of shrugs with dumbells (I feel like i can "shrug" higher w/ dumbells) but I wasnt really feeling the mood to lift today, i dont know i was kindof halfassing everything it was almost a waste of time

P-Funk- Thanks for the advice i'll probably have to do that because my legs are still getting sore every workout even on my current split, I'll keep the track work just because its part of my conditioning too, but ill move my speed lifts to the tuesday.. it makes more sense

The trial starts monday.. hopefully this will work me to my maximum potential for 3 months

TriZZle305 · 05-29-2005, 06:24 PM

Im bored today so i think I'll start my regime early.. Max Effort Upperbody day here i go, ill post the workout in the hours to come....

TriZZle305 · 05-29-2005, 09:03 PM

Woo that seemed like a long workout... after all those sets of Bench i didnt have energy to complete w/ my "projected" weights

CHEST
Flat Bench:
135x3
155x3
175x3
195x3
205x3
225x3
245x3
275x1
295x1
305x1 (help past sticking point)

^ this whooped my ass

Incline Dumbell Press: 3x8 @ 60

Incline Flies(Very Slow) 3x10 @ 30

Cable Crossovers 2x6 @ 55

Triceps
CG Bench Press: 1x10 @ 135
3x8 @ 185

Weighted Dips: 1x10 BW+ 10
1x10 BW + 25
1x8 BW + 25
1x5 BW + 25

^killed me

One Light set of quick press downs

That's it because i just worked back yesterday but next week they will all be together, probably less volume on the chest with the back and bi's added in

Extreme Pump in Chest, i couldnt even Bounce it, it wuz just stuck like that

**P-funk** · 05-30-2005, 05:19 AM

looks like a lot of volume if you plan on training upper body again this week!! Also, no pulling exericses?

TriZZle305 · 05-30-2005, 09:38 AM

Nope no pulling exercises since i had done back the day before but ordinarily there would be.. The next time i do upper body i will be working at 50-65% of 1RM so hopefully it will be ok, if im finding that I'm not recovering fully i'll have to tweak it a bit

Archangel · 05-30-2005, 10:46 AM

Some INCREDIBLE w/o's in here Brother TriZZle!!! Hows it goin today?

TriZZle305 · 05-30-2005, 10:57 AM

ArchAngel Thank you, doin good today, a bit sore in the pecs though

Archangel · 05-30-2005, 11:09 AM

I'm sure you are, I feel your pain too!!! Glad your doin alright!!! Keep it up

shiznit2169 · 05-30-2005, 11:28 AM

10 sets of flat bench? Why so many?

**P-funk** · 05-30-2005, 12:09 PM

Quote:

Originally Posted by shiznit2169

10 sets of flat bench? Why so many?

because on a westide BB max effort day you do triples up until you can't do triples anymore and then you do singles up to a max lift. It takes as many sets as it takes.

Triple Threat · 05-30-2005, 04:11 PM

Quote:

Originally Posted by TriZZle305

CHEST
Flat Bench:
135x3
155x3
175x3
195x3
205x3
225x3
245x3
275x1
295x1
305x1 (help past sticking point)

^ this whooped my ass

Good effort for the first week. If you think it's a little too much, try 135, then jump to 185, 205 etc by 20's. Your body will adapt after another week or two.

**P-funk** · 05-30-2005, 04:25 PM

Quote:

Originally Posted by CaptainDeadlift

Good effort for the first week. If you think it's a little too much, try 135, then jump to 185, 205 etc by 20's. Your body will adapt after another week or two.

I agree. You don't have to progress so slowley. It is hard the first week because you need to feel things out. Next time you will know what to do.

TriZZle305 · 05-30-2005, 05:50 PM

P-Funk and CaptainDeadlift thankyou for your advice, yeah i was a little confused on what to start off with and how much to jump by as far as increments so i just started instead of thinking it through so i wouldnt waste time, I dont think i wouldve been able to do that much had i done it with the Back and Biceps included like i was supposed to... how much should as far as volume should i do on my first DE/Power day? It will include Pull motions. Also tommorrow I will be doing the DE Lower day so any suggestions you have on that will be appreciated,

Triple Threat · 05-31-2005, 07:02 AM

Quote:

Originally Posted by TriZZle305

how much should as far as volume should i do on my first DE/Power day? It will include Pull motions.

I am assuming you meant DE Upper here. (DE = dynamic effort, speed. ME = maximum effort, power).

Speed bench (rep as fast as possible, keeping good form and don't bounce the bar off the chest) - 1st week use 50% of 1RM, 8 sets of 3.

Triceps - 2 exercises, 2-4 sets each, I like a rep range of 6-8 on DE day.

Back - 1 row, 1 chinup or pulldown, 2-4 sets each, rep range of 6-8.

Biceps - 2-4 sets total, 6-8 reps

Delts - 2-4 sets total, emphasize lateral and rear delts (front delts will get enough work from all the pressing).

For the first week, do just 2-3 sets of all the auxiliary exercises and see how that feels. It's not a terrible thing if you walk out of the gym with a little left in the tank. You can always increase the volume next week.

Quote:

Originally Posted by TriZZle305

Also tommorrow I will be doing the DE Lower day so any suggestions you have on that will be appreciated,

Again, for the first week, stay towards the lower end for the number of sets.

Box squats - 8-12 sets of 2 reps, 50% of 1 RM, again
Speed deadlifts - 4-6 sets of 2, 60% of 1 RM (eventually you can increase to triples)

Hamstring exercise - 2-4 sets, 6-8 reps

Abs - 3-5 sets, 6-8 reps
Lower back - 3-5 sets, 6-8 reps

Abs and lower back are really important for squatting and deadlifting, so work these hard.

I will sometimes add leg press to this mix.

Triple Threat · 05-31-2005, 07:08 AM

Quote:

Originally Posted by shiznit2169

10 sets of flat bench? Why so many?

In addition to Pfunk's excellent reply, it should be noted that the first 3-4 sets are basically warmups, not requiring a large energy expenditure. So we're talking only 6-7 actual working sets, and with the very low rep range, this number of sets is not close to overtraining.

05-25-2005, 04:25 PM	#31
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com This is my last week of my current basic split, just used it to get back in the groove of lifting after being lazy and lyin around... Next week i will start an Upper/Lower Split and see how long i can continue it without getting bored... im still trying to put it together but any suggestions are welcomed.. i want it to be something similar to Westside Training Any comments and suggestions are welcome Last edited by TriZZle305 : 05-25-2005 at 06:39 PM.
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-27-2005, 12:59 AM	#32
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Here's The framework of my change-up, ill continue my current split until i get this right Monday- Upperbody -Strength(Low Rep/High Weight) Tuesday- Lowerbody- Strength Wednesday- Complete Rest Thursday- Track work Friday- UpperBody- Power/Speed(High/Mid Rep/50-65% of 1rM) Saturday-Lowerbody-Power/Speed Sunday- Complete Rest Abs will be included as upperbody and Lower back will be included as lowerbody.. im trying to figure out how im going to make this work without overtraining... i guess the only thing to do is try it and tweak it on a week by week basis.. hopefully once i get it right i will be doing this until August, i will post pics at the beginning of June(whenever i get my digital camera working, or a new one) so i can compare some to August pictures(along with the numbers which are more important to me anyway)
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-27-2005, 05:44 AM	#33
Cris2Blis GO GET IT! Join Date: May 2005 Location: Southern Belle Posts: 525	that looks like a great setup... what will your track work be? i love sprints to mix up cardio sessions. where are you trying to walk on at in the fall?
	My Journal! "As it turns out, now is the moment you've been waiting for."-LW KEEP THE PROMISES YOU MAKE TO YOURSELF!!! http://www.paramount-supplements.com

05-28-2005, 07:54 PM	#38
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Did a half ass back day today... but the one good part about it was the pump i got in my Bi's, They still look huge and i finished 30 minz ago .. In a couple weeks i'll be able to tell if Max Pump is contributing to any strength gaines.. BACK T-Bar Rows:1x10@ 135 4x8@ 185 1x9@ 165 One Arm Dumbell Rows:1x10 @ 40 3x9 @ 65 Lat Pull Downs 3x10 @ 160 Biceps Spider Curls3x10 @ 65 Standing EZ Bar Curls 2x10@ 85 It kind of sucked but i feel it so i guess its aiight, i kept gettin interuppted, i did enjoy the pump in the Bi's though... Monday I start my modified Westside Training
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-28-2005, 07:56 PM	#39
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Looks pretty good, but do you do anything for your traps?
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05-28-2005, 10:46 PM	#41
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Seanp156- Yeah I usually do some sets of shrugs with dumbells (I feel like i can "shrug" higher w/ dumbells) but I wasnt really feeling the mood to lift today, i dont know i was kindof halfassing everything it was almost a waste of time P-Funk- Thanks for the advice i'll probably have to do that because my legs are still getting sore every workout even on my current split, I'll keep the track work just because its part of my conditioning too, but ill move my speed lifts to the tuesday.. it makes more sense The trial starts monday.. hopefully this will work me to my maximum potential for 3 months
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-29-2005, 06:24 PM	#42
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Im bored today so i think I'll start my regime early.. Max Effort Upperbody day here i go, ill post the workout in the hours to come....
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-29-2005, 09:03 PM	#43
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Damn That Shit Wore Me Down Woo that seemed like a long workout... after all those sets of Bench i didnt have energy to complete w/ my "projected" weights CHEST Flat Bench: 135x3 155x3 175x3 195x3 205x3 225x3 245x3 275x1 295x1 305x1 (help past sticking point) ^ this whooped my ass Incline Dumbell Press: 3x8 @ 60 Incline Flies(Very Slow) 3x10 @ 30 Cable Crossovers 2x6 @ 55 Triceps CG Bench Press: 1x10 @ 135 3x8 @ 185 Weighted Dips: 1x10 BW+ 10 1x10 BW + 25 1x8 BW + 25 1x5 BW + 25 ^killed me One Light set of quick press downs That's it because i just worked back yesterday but next week they will all be together, probably less volume on the chest with the back and bi's added in Extreme Pump in Chest, i couldnt even Bounce it, it wuz just stuck like that
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-30-2005, 05:19 AM	#44
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	looks like a lot of volume if you plan on training upper body again this week!! Also, no pulling exericses?
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05-30-2005, 09:38 AM	#45
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	Nope no pulling exercises since i had done back the day before but ordinarily there would be.. The next time i do upper body i will be working at 50-65% of 1RM so hopefully it will be ok, if im finding that I'm not recovering fully i'll have to tweak it a bit
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH

05-30-2005, 10:46 AM	#46
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Some INCREDIBLE w/o's in here Brother TriZZle!!! Hows it goin today?
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05-30-2005, 10:57 AM	#47
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	ArchAngel Thank you, doin good today, a bit sore in the pecs though
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05-30-2005, 11:09 AM	#48
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	I'm sure you are, I feel your pain too!!! Glad your doin alright!!! Keep it up
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-30-2005, 11:28 AM	#49
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,036 Photos: 3	10 sets of flat bench? Why so many?
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05-30-2005, 05:50 PM	#53
TriZZle305 Go Away Body Fat Elite Member Join Date: May 2002 Location: Jacksonville Posts: 809 Photos: 8	P-Funk and CaptainDeadlift thankyou for your advice, yeah i was a little confused on what to start off with and how much to jump by as far as increments so i just started instead of thinking it through so i wouldnt waste time, I dont think i wouldve been able to do that much had i done it with the Back and Biceps included like i was supposed to... how much should as far as volume should i do on my first DE/Power day? It will include Pull motions. Also tommorrow I will be doing the DE Lower day so any suggestions you have on that will be appreciated,
	My "Quest for Strength" Journal The Cheapest Supplement is knowledge! Improve BACK to improve BENCH