My Next Program

**CowPimp** · 06-23-2006, 12:30 PM

I've been using the Westside template, and I'm very happy with my progress thus far. All of my big 3 have gone up, and I couldn't ask for more. I feel like I want to give something else a go for a little bit though. I just need a change of pace. I also think I want to start bumping up my calories again and possibly try to pack on some mass (Which I may start doing after I go shopping this weekend), though I will still be including strength work in the program.

I also want to do some full body training sessions and replace one of my lifting days with some aerobic exercise since it's nice enough to do some jogging outside or maybe even a little swimming now. I miss full body workouts, and I think it will be a fun change. I also want to switch emphasis on a couple of things, like doing more strength work for upper body movements on the vertical plane and switch squat styles from PL to Olympic and getting some more depth.

So, after I finish up with this cycle of Westside in about 3 weeks, here's the plan:

Day A:

Strength Superset @ 120sec RI:
Olympic Squats - 3x3
Chinups - 3x3

Primary Assistance Work:
DB Unilateral Romanian Deadlifts
DB Seated Overhead Press
CG Seated Cable Rows

Secondary Assistance Work:
DB Seated Overhead Extensions
Seated Face Pulls
TB Farmer's Walks

Day B:

Strength Superset @ 120sec RI:
Deadlifts - 3x3
Standing Overhead Press - 3x3

Primary Assistance Work:
DB Bulgarian Squats
WG Pulldowns
DB Bench Press

Secondary Assistance Work:
BB Curls
Shoulder Horn
Towel Static Holds

The strength work will be periodized as follows:

Monday - Light (90% of max possible weight)
Wednesday - Heavy (100% of max possible weight)
Friday - Medium (95% of max possible weight)

This will make it so I am hitting 3x3 balls to the wall for each strength pairing every other week, and I will have a medium and light workout with those same exercises the following week. I will also use supersetting here and rest 120 seconds in between exercises. So, for example, I will rep out 3 on squats, rest 120 seconds, rep out 3 chinups, rest 120 seconds, etc. This should allow for nearly full recovery between attempts.

The primary assistance work will be periodized as follows:

Monday - Light (3x12 @ 45sec RI)
Wednesday - Heavy (4x6 @ 90sec RI)
Friday - Medium (3x10 @ 60sec RI)

This will make it so that, again, I am only getting one heavy workout for the assistance work on either day every other week, and a medium and light workout on the alternate weeks. I won't use supersets here. I want my strength endurance to improve a little; my anaerobic conditioning is already pretty good.

The secondary assistance work won't really be periodized...

This isolation stuff isn't all that stressful on the nervous system. I'm just going to do 3 x 10-15 @ 45sec RI for all of it. I want to blast right through it.

That's a wrap. Questions, comments, thoughts, ideas, naked pictures of hot women... post any and all of it!

**P-funk** · 06-23-2006, 12:35 PM

are the primary and secondary assistance work exercises going to be run like a tri-set (ciruit) or are they going to be just one exercise, then the next, etc..

**P-funk** · 06-23-2006, 12:36 PM

the light work isn't very light at all (90%).

**CowPimp** · 06-23-2006, 12:40 PM

Quote:

Originally Posted by P-funk

are the primary and secondary assistance work exercises going to be run like a tri-set (ciruit) or are they going to be just one exercise, then the next, etc..

I'm not going to superset those, no. Just one exercise after the other. I was thinking about a tri-set, but I don't want it to get all fucked up if the studio is busy and I think it will be a little more beneficial hypertrophy wise and endurance wise. My strength takes a shit when I use short rest intervals; I need to keep working on that.

Quote:

the light work isn't very light at all (90%).

I think it's light enough consider I alternate the exercises each session, but you think I should go lighter? I mean that's already going to leave me using about my 8RM (90% of 90% of my 1RM) for 3x3 with nice long rest intervals.

**P-funk** · 06-23-2006, 12:55 PM

Quote:

Originally Posted by CowPimp

I'm not going to superset those, no. Just one exercise after the other. I was thinking about a tri-set, but I don't want it to get all fucked up if the studio is busy and I think it will be a little more beneficial hypertrophy wise and endurance wise. My strength takes a shit when I use short rest intervals; I need to keep working on that.

I think it's light enough consider I alternate the exercises each session, but you think I should go lighter? I mean that's already going to leave me using about my 8RM (90% of 90% of my 1RM) for 3x3 with nice long rest intervals.

oh, that is 90% of your 4RM? I thought it was 90% of your 1RM.

**CowPimp** · 06-23-2006, 01:04 PM

Quote:

Originally Posted by P-funk

oh, that is 90% of your 4RM? I thought it was 90% of your 1RM.

Yeah, when I said 90%, I meant 90% of the weight I would use on the heavy day, and 95% of that weight for the medium day. So, basically, heavy day is my 3-4RM, medium is about my 6RM, and light is about my 8RM. Ya dig?

**P-funk** · 06-23-2006, 01:08 PM

Quote:

Originally Posted by CowPimp

Yeah, when I said 90%, I meant 90% of the weight I would use on the heavy day, and 95% of that weight for the medium day. So, basically, heavy day is my 3-4RM, medium is about my 6RM, and light is about my 8RM. Ya dig?

yea, that is good.

**Gazhole** · 06-23-2006, 01:26 PM

Looks pretty tough.

Excellence! Are the towel statics going to be with added weight?

Brutus_G · 06-23-2006, 01:54 PM

OK u forced me
Looks very balanced Cow pimp and i hope it works for u man.

**CowPimp** · 06-23-2006, 02:12 PM

Thanks guys... especially Brutus.

NMOY · 06-23-2006, 04:54 PM

Goodluck CP, hope it works well for you!

Bakerboy · 06-23-2006, 07:25 PM

The uni lateral stuff looks tough. How many weeks do you plan to do this program for? Looks pretty tight CP.

**CowPimp** · 06-23-2006, 07:45 PM

Quote:

Originally Posted by Bakerboy

The uni lateral stuff looks tough. How many weeks do you plan to do this program for? Looks pretty tight CP.

I'll probably rock it for about 6 weeks before a full out unload. We'll see though. Sometimes I feel like I can go more than that; if the strength gains keep coming then why the Hell not?

06-23-2006, 12:30 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	My Next Program BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I've been using the Westside template, and I'm very happy with my progress thus far. All of my big 3 have gone up, and I couldn't ask for more. I feel like I want to give something else a go for a little bit though. I just need a change of pace. I also think I want to start bumping up my calories again and possibly try to pack on some mass (Which I may start doing after I go shopping this weekend), though I will still be including strength work in the program. I also want to do some full body training sessions and replace one of my lifting days with some aerobic exercise since it's nice enough to do some jogging outside or maybe even a little swimming now. I miss full body workouts, and I think it will be a fun change. I also want to switch emphasis on a couple of things, like doing more strength work for upper body movements on the vertical plane and switch squat styles from PL to Olympic and getting some more depth. So, after I finish up with this cycle of Westside in about 3 weeks, here's the plan: Day A: Strength Superset @ 120sec RI: Olympic Squats - 3x3 Chinups - 3x3 Primary Assistance Work: DB Unilateral Romanian Deadlifts DB Seated Overhead Press CG Seated Cable Rows Secondary Assistance Work: DB Seated Overhead Extensions Seated Face Pulls TB Farmer's Walks Day B: Strength Superset @ 120sec RI: Deadlifts - 3x3 Standing Overhead Press - 3x3 Primary Assistance Work: DB Bulgarian Squats WG Pulldowns DB Bench Press Secondary Assistance Work: BB Curls Shoulder Horn Towel Static Holds The strength work will be periodized as follows: Monday - Light (90% of max possible weight) Wednesday - Heavy (100% of max possible weight) Friday - Medium (95% of max possible weight) This will make it so I am hitting 3x3 balls to the wall for each strength pairing every other week, and I will have a medium and light workout with those same exercises the following week. I will also use supersetting here and rest 120 seconds in between exercises. So, for example, I will rep out 3 on squats, rest 120 seconds, rep out 3 chinups, rest 120 seconds, etc. This should allow for nearly full recovery between attempts. The primary assistance work will be periodized as follows: Monday - Light (3x12 @ 45sec RI) Wednesday - Heavy (4x6 @ 90sec RI) Friday - Medium (3x10 @ 60sec RI) This will make it so that, again, I am only getting one heavy workout for the assistance work on either day every other week, and a medium and light workout on the alternate weeks. I won't use supersets here. I want my strength endurance to improve a little; my anaerobic conditioning is already pretty good. The secondary assistance work won't really be periodized... This isolation stuff isn't all that stressful on the nervous system. I'm just going to do 3 x 10-15 @ 45sec RI for all of it. I want to blast right through it. That's a wrap. Questions, comments, thoughts, ideas, naked pictures of hot women... post any and all of it!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-23-2006, 12:35 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	are the primary and secondary assistance work exercises going to be run like a tri-set (ciruit) or are they going to be just one exercise, then the next, etc..
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-23-2006, 12:36 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	the light work isn't very light at all (90%).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-23-2006, 02:12 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Thanks guys... especially Brutus.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-23-2006, 04:54 PM	#11
NMOY Registered User Join Date: Feb 2006 Posts: 124	Goodluck CP, hope it works well for you!
NMOY Registered User Join Date: Feb 2006 Posts: 124

06-23-2006, 07:25 PM	#12
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	The uni lateral stuff looks tough. How many weeks do you plan to do this program for? Looks pretty tight CP.

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