changing up my ws

[t3c]

I was thinking about floor press for my ME bench and i'm not too sure about a ME squat? Any links or ideas?

Should I just keep doing regular box squats because I pretty much only have been doing them for a month or so

Thanks for the help in advace

 

[ZZuluZ]

Good mornings
Hack Squats
Front Squats
Zercher Squats
Partial DL's

-Zulu

 

[t3c]

hmmmm front squats are sounding pretty good, i might to those...i even found a video that shows perfect form

thanks again zzulu!

 

[Deciever]

http://www.elitefitnesssystems.com/documents/max_effort_deadlift.htm ME deadlift

http://www.elitefitnesssystems.com/documents/max_effort_goodmorning.htm ME Good Morning

http://www.elitefitnesssystems.com/documents/max_effort_squat.htm ME Squat

not the best sites, but has a list of almost every possible variation

 

[GRIMMER]

Floor press is a great max bench movement. invest 10$ and makes some boards

For sqaut/ deads. GOODMORNINGS!!!. Any variaton of theseshould be use 7 out 0f 10 max days. Deadlifts off of a 2 inch mat or a pair of plates or something to put you further off the ground than the bar.

 

[Deciever]

i never knew good mornings should be used THAT MUCH. I only had them as 1/3 of my max effort exercises(12 week cycle), you think that i should change it around so thaat i would have 6-8 good morning variations??

 

[GRIMMER]

Definitly, I'm sure you know all of the variatons. At least 6out of 10 and the other 4 being low box squats or some kind of dead.

 

[Deciever]

alright.. time to go re-do my ME exercises for my westside routine( starts monday!!) thanks grimmer

 

[b fold the truth]

The key of the ME day is to change your exercises AS OFTEN AS POSSIBLE. The exercise is not the key...giving a maximum effort (new PR or not) with a new exercise is the key to ME day. Don't just decide on one type of exercise...just do one and move on to another.

B True

 

[1-dawg]

Whoever said that good ams are it, has done their homework. However, b fold is right you need to rotate weekly, but you can still do good am's -- closestance, med stance, wide stance, off pins, arched, rounded back, good am sq combo etc etc. I do good am's about 90 percent of the time which is even more than what westside recommends.

 

[Cubanito17]

GM's can be done alot of different ways; floor GM's, seated, standing with legs wide, narrow, off pins. with bands. There are alot of ways to do them.

Hey deciever way to go with the sites man. First I started turnin into endpoint with postin sites(b/c I was gonna post those same ones) and now you are. Congrats on gettin the hang of this.

 

[Deciever]

haha thanks.. i have a little section in my favorites devoted to westside. just link after link to info about em..
Damn GM, now i gotta change half my ME exercises

 

[Cubanito17]

bro please be careful with GM's. Honestly I know this is probably no where in westside training, but some guys will agree with me. work your way up from now on to a triple and then go to singles. That's where I messed up and now I'm fucked up. I should've just gone and done singles after my 195X3 when I went 205 i got it once i should've quit then went up in weight not try and get if for 3. So careful with GM's and make sure you have someone around that's what saved my ass.

 

[Deciever]

i know man, im almost scared to try them, so i did them after squatting one day, and just slowly worked up to 105 lbs (very light)...i just dont want to get hurt.. i've been out of training for 4 months because of an injury, and i dont want it to happen again,
im also having my pastor watch me do them, cause he used to do them all the time, so he'll be helping me out too

 

[b fold the truth]

Stick with using a different variation of GM's every week...so you are not comparing the weight that you used this week with what you used last week. You are not constantly pushing the same very muscular envelope every single week. Every GM exercise works a different part of the body which means that it taxes something different every week. You do NOT have to do singles...you can stick with triples only if you wish.

If you do singles...only do triples till they get heavy...then do singles. If on your last triple set you feel that the 3rd rep may be too much...only do 2.

I also suggest doing 2 light sets of pull down abs before you do your first set of gm's. These stretch the lower back, torso region, and hams a lot.

B True