Do you have a ME exercise rotation??

[I'D RATHER BE DEADLIFTING]

I'm curious if you guys use a regular rotation of ME exercises. Like I see some people use the same 3-4 exercises and when they do them all, they just start the cycle over again. I also notice that some people seem to go by feel and plug in exercises as they go.

Well, what do you do and what do you suggest?? My meet is in 19 days, but after the meet we are going back to 100% Westside. Thanks

 

[Hannibal]

I'm curious if you guys use a regular rotation of ME exercises. Like I see some people use the same 3-4 exercises and when they do them all, they just start the cycle over again. I also notice that some people seem to go by feel and plug in exercises as they go.

Well, what do you do and what do you suggest?? My meet is in 19 days, but after the meet we are going back to 100% Westside. Thanks

Well nothing is static...training is very fluid. That is why it is hard to say what we will be doing from workout to workout. We never know when we will find a new weakness and have to address it.

Our basic Rotaion is....SQ/DL
Arch Back Chain Suspended GM: 2 weeks
Bent Over Chain Suspended GM: 2 weeks
Reverse Band DL : 2 Weeks
Low Box Squat: 2 Weeks
Then repeat the cycle....but like I said..not set in stone.

Bench ME:
4 Board: 1 Week
3 Board: 1 Week
2 Board: 1 Week
Floor Press: 2 Weeks
Reverse Band Press: 2 Weeks

Thats the basics...but it can be changed or improvised upon at any time.

 

[b fold the truth]

My training is a little different...since my upper body lifts are always overhead and with a log.

My DE days always consist of:
speed bench
board presses (3's, these are optional too)
incline bench (1-5 reps, usually bottom position, 1-3 sets)
tric
rotators
lats
bic

My ME days for upper body is an overhead log press. I vary my rep schemes to one of the following:
5 sets of 5
5 sets of 3
up to a 1RM

Of course...anything can change on any given day...depending on how I feel.

My ME lower body work usually consists of these exercises:
GM's (usually off my barrels, just varying stances each week)
Seated GM's (once in maybe 8-10 workouts)
Deadlifts (probably 4 out of 10 workouts, sometimes with a trap bar)

B True

 

[bigokie]

Well this question was posted on Elitefts.com and this is the split that Dave gave for upper body.
1. Board Press
2. Reverse Band Press
3. Close Grip Incline
4. Illegal Wides
5. Floor Press

Any of these can be modified by adding chains and or bands. So in all you have 20 max effort exercises. Louis says to use a rep exercise every 5 and 6 week. That would be illegal wides or db press. Hope this helps

 

[I'D RATHER BE DEADLIFTING]

How wide do you guys go on illegal wides?? My wrists sometimes feel funny if I even go as wide as my competition grip when going raw.


Also, for reps I would do like 3 sets of 20 or so right?

 

[Hannibal]

How wide do you guys go on illegal wides?? My wrists sometimes feel funny if I even go as wide as my competition grip when going raw.


Also, for reps I would do like 3 sets of 20 or so right?

On the High Rep Dumbell work you would do 3 sets of 20

With the Illegal Wides...gets some wrist wraps and move your index finger outside of the power rings...work up to a Rep Record...usually a Max set of 6

 

[b fold the truth]

On the dbells...the 20 rep set should be balls to the wall...right?

Should the elbows be out when doing them?

B True

 

[Hannibal]

On the dbells...the 20 rep set should be balls to the wall...right?

Should the elbows be out when doing them?

B True

Yes three sets to failure....rest about 5 minutes between them. And it is best to do them on the stability ball.

And the elbows should be in with your palms facing one another. You dont want to teach yourself to press with your elbows out...you're not a bodybuilder.

 

[benchmonster]

For squats my rotation is as follows:

1. GM off catch pins, varying height.
2. Gm's
3. Some type of pull, usually regular deadlift, because I am bad off the floor.
4. Some type of box squat, alternating low and high.
Repeat.

For bench, I have changed this up recently, and so far it is working wonders.

1. 2 board/shirt press. Sometimes just weight, last time w/reverse bands.
2. 3 board/shirt press. Varying weight/bands.
3. Either 225 for rep record, or 100 lb dumbells for rep record.
4. Test max, or find opener, depending upon how far out from a meet.
I have done many different exercises in the past, and once season is over, I will probably go back to some other things, but these have been my favorites lately and the results have been spectacular. Even off season, I will probably always throw in some shirt/board work at least once per month, to every other week, just to keep used to insane amounts of weight. This allows me to use as much as 50 lbs over my shirt max. That has to get the body used to max poundages in my opinion.

B.

 

[b fold the truth]

You dont want to teach yourself to press with your elbows out...you're not a bodybuilder.

What???? You trying to ruin my Mr. Olympia dreams?

B True