Input on New Routine

[wnt2bBeast]

I posted this on the training board..and i realize that those i shoudl be asking almost never go there..so please any critique.input is much appreciated..thnx

well im devising a new routine that will hopefully bring me closer to my goal..I have thoroughly enjoyed 5x5 and when i need a change of pace i plan on going back to that routine since it gave me a great mix of size and strength..

My new routine is going to be WSB for ME/DE lower
Metal Militia will be used for my bench routine..

looking for any input on the ME/DE side of my routine since MM is pretty straight forward..

ME Squat/Dead

1.GM's warm up doing 3 reps, work up to a 1RM or #RM
assist: front squats 3x10
Pull throughs 3x8-10
Back Ext 3x8
Ab work decline sits 5x5, weghted rope crunch

2.Low Box Squat ME
3.Rack Pull ME
4.Squat ME

DE Squat/Dead

Box Squats 8-10X2
Speed pulls 6-10X1
Chins 3x5
Chest rows 3x8
Hammer rows 3x5
abs, weighted abs
this is very similar to a BB'ing routine but its working for me as far as strength goes

I am very seriously considering buying a GHR to keep at home..or i can try to convince my gym to buy one (dont think so lol)

my assistance is not set in stone as i know it will need to change every so often..such as doing GM's for higher reps, rack pulls for reps, hamstring exercises etc..

 

[Devastation]

i would be throwing in reverse hypers and glute ham raises somewhere, like every other day no matter what

also your gm's, unless your doing chain suspended gm's, i wouldn't work up to a 1 rep max, but a 3 rep max instead. you could also do seated gm's for a 1 or 3 rep max

also get some bands and chains thrown in there for a load of other me/de movements. invaluable training tools

 

[Devastation]

let me know if you buy yourself a home ghr, i have seriously thought about it

 

[wnt2bBeast]

thanks dev..heres te one im really thinking about getting
http://www.midwestbarbell.com/catal...id=42&osCsid=c18a6ee6022aafcbe9add1b429498d19

appreciate the input as well

 

[Chambewy20]

I posted this on the training board..and i realize that those i shoudl be asking almost never go there..so please any critique.input is much appreciated..thnx

well im devising a new routine that will hopefully bring me closer to my goal..I have thoroughly enjoyed 5x5 and when i need a change of pace i plan on going back to that routine since it gave me a great mix of size and strength..

My new routine is going to be WSB for ME/DE lower
Metal Militia will be used for my bench routine..

looking for any input on the ME/DE side of my routine since MM is pretty straight forward..

ME Squat/Dead

1.GM's warm up doing 3 reps, work up to a 1RM or #RM
assist: front squats 3x10
Pull throughs 3x8-10
Back Ext 3x8
Ab work decline sits 5x5, weghted rope crunch

2.Low Box Squat ME
3.Rack Pull ME
4.Squat ME

DE Squat/Dead

Box Squats 8-10X2
Speed pulls 6-10X1
Chins 3x5
Chest rows 3x8
Hammer rows 3x5
abs, weighted abs
this is very similar to a BB'ing routine but its working for me as far as strength goes

I am very seriously considering buying a GHR to keep at home..or i can try to convince my gym to buy one (dont think so lol)

my assistance is not set in stone as i know it will need to change every so often..such as doing GM's for higher reps, rack pulls for reps, hamstring exercises etc..

Looks good but do you do any back work on your Bench day.

I would focus a little more on your posterior chain for the DE day.

Just my opinion.

 

[wnt2bBeast]

tnks but with westside things are always changing..so my rotation doesnt look anything like what i wrote other than the ME/DE work

ive spread lat work around so its not looking like a BB'er routine at all
ive added lots of pullthroughs hamm work Gms are almsot always done whether its for ME work or as assistance..

I feel my back ha gotten so much stronger in the 8 weeks ive been on this routine nad have set some nice PR's that im happy with..but i want more

 

[Chambewy20]

tnks but with westside things are always changing..so my rotation doesnt look anything like what i wrote other than the ME/DE work

ive spread lat work around so its not looking like a BB'er routine at all
ive added lots of pullthroughs hamm work Gms are almsot always done whether its for ME work or as assistance..

I feel my back ha gotten so much stronger in the 8 weeks ive been on this routine nad have set some nice PR's that im happy with..but i want more

Give it time. I was amazed with the results after the soreness was over and my CNS was getting used to the rigors of this type of training. You will make some serious jumps but always keep in mind, you are training the lifts, not the muscles. "Powerlifting is not a sprint, it's a marathon!"

Stay healthy and lift smart, it will all come out in the "warsh!"

 

[wnt2bBeast]

Give it time. I was amazed with the results after the soreness was over and my CNS was getting used to the rigors of this type of training. You will make some serious jumps but always keep in mind, you are training the lifts, not the muscles. "Powerlifting is not a sprint, it's a marathon!"

Stay healthy and lift smart, it will all come out in the "warsh!"

thnks appreciate the advice..im already seeing tremendous gains in my lifts..im actually quite amazed and couldnt be happier about my training and where its going..granted ive got work to do but its moving in the right direction!!!

 

[The_Monster]

Looks good to me.
We're about to change up too. We're sticking with a Westside template for squat, because its working really well... but we're about to switch to a Joe Average template for bench.

 

[wnt2bBeast]

Looks good to me.
We're about to change up too. We're sticking with a Westside template for squat, because its working really well... but we're about to switch to a Joe Average template for bench.

i was skimmng through some thing about JA on another board..when you get that routine layed out post it up..id like to look at it..i think once i get my shirt im gonna run a hybrid militia/wsb (havent figured out exactly what it will look like yet though)

 

[Chambewy20]

i was skimmng through some thing about JA on another board..when you get that routine layed out post it up..id like to look at it..i think once i get my shirt im gonna run a hybrid militia/wsb (havent figured out exactly what it will look like yet though)

And I'll check out the hybrid creation you come up with. Quad's Sis and I were looking into incorporating some M/M type stuff in our workouts but didn't think it would work due to lack of back and shoulder work. It appears to be more for bench only competitors and we are three lift competitors.

Obviously, the weakest of my three lifts is the bench, therefore all the interest in the program.

 

[wnt2bBeast]

And I'll check out the hybrid creation you come up with. Quad's Sis and I were looking into incorporating some M/M type stuff in our workouts but didn't think it would work due to lack of back and shoulder work. It appears to be more for bench only competitors and we are three lift competitors.

Obviously, the weakest of my three lifts is the bench, therefore all the interest in the program.

i can tell you you wont need to hit shoulders if you follow the program the way its laid out..i followed the exact plan minus the shirt work and after 6 weeks my bench was lower..the reason: i added some delt work nothing crazy but the pressing itslef was frying them..also instead of shirt work i just went heavier (too heavy) on the CG benches all in all it was just too much work too fast for me anyway

My bench is my weakest lift as well lol..ive never been in a shirt but i know tht most need to really practice to learn the groove..so i was thinking of hitting a heavy day with the shirt followed by declines and boards done raw then for the second bench day do a typical WSB DE bench..

since there really is no raw bench on the heavy day you should have plenty of gas in the tank for some lats/delts as well as on DE bench day..thats just a quick thought ive been playing with..first step is to order myself a damn shirt

 

[curgeo]

Okay wnt2.....Time to order that Karin you were talking about. Like Monster said, we are going to try the joeaverage thing for a little while....I also just got my MM dvd in the mail so once I watch it I will tell you what I think..

Your program looks good by the way.

 

[wnt2bBeast]

Okay wnt2.....Time to order that Karin you were talking about. Like Monster said, we are going to try the joeaverage thing for a little while....I also just got my MM dvd in the mail so once I watch it I will tell you what I think..

Your program looks good by the way.

i hear ya im sure as soon as i take the measurements ill place the order that day lol..i also need to find some good spotters so i dont kill myslef..im trapped in a bodybuilding gym and its tough to find people that are half way strong enough that i would trust to spot me

 

[Illuminati]

i hear ya im sure as soon as i take the measurements ill place the order that day lol..i also need to find some good spotters so i dont kill myslef..im trapped in a bodybuilding gym and its tough to find people that are half way strong enough that i would trust to spot me

i hear you on that one. dont know if you remember me saying anything about it, but im stuck on off the coast of india for the next year. i was scared that i wouldn't find anybody that would know anything about PLing. low and behold, i was setting up the bands one day, and this guys comes up to me and says "you're a PLer. im glad you're here. at least somebody knows what the f@ck they are doing." that day i ordered my first shirt (inzer HPHD dbl ply.) dont know when it will get here, as the mail system sucks, but im excited. i hit 425x1 on a 3 board press the other week. new PR.
anyway, order the shirt. you owe it to yourself...

 

[wnt2bBeast]

nice work on the 3 board..
i pretty much have all my gear picked out lol (metal pro) just the bench shirt i keep going back and forth on..i want to get the shirt soon since its the hardest to learn groove wise..
good luck with the training illum..

 

[Devastation]

beast, if you're thinking about getting a karin's shirt, i would add an inch at least to the chest plate when you take your measurements. mine came too small in that area and after having it altered to fit, which it did very nicely blew out down the middle of the chest plate, towards the end of my warm up sets. just something to consider

 

[wnt2bBeast]

beast, if you're thinking about getting a karin's shirt, i would add an inch at least to the chest plate when you take your measurements. mine came too small in that area and after having it altered to fit, which it did very nicely blew out down the middle of the chest plate, towards the end of my warm up sets. just something to consider

thnks dev ill definitley keep that in mind and mention to karin about it!!!

 

[curgeo]

Ask Karin about her dogs....she loves talking about them.....LOL

 

[Illuminati]

nice work on the 3 board..
i pretty much have all my gear picked out lol (metal pro) just the bench shirt i keep going back and forth on..i want to get the shirt soon since its the hardest to learn groove wise..
good luck with the training illum..

thanks bro. good luck to you. i found someone out here on this island that knows a lot about PLing. he's kind of taking me under his wing, and teaching me a lot. we are going to train WSB style for a while.
good luck to you to with the training.

 

[Quadsweeps Sister]

nice work on the 3 board..
i pretty much have all my gear picked out lol (metal pro) just the bench shirt i keep going back and forth on..i want to get the shirt soon since its the hardest to learn groove wise..
good luck with the training illum..

Man...its all about the damn bench isn't it? Or in my case - lack thereof. chambewy20 and I are headed up to EliteFTS next Sunday morn for some "Shirtwork" with the big boys...which equates to "slaughter on the bench".

I'm making my purchase of Squat suit and Bench shirt (finally!) - Metal brands both. We'll see what they come up with for me. Whatever we learn of interest - we will be sure to post up. Yeah - let us know about any hybrid bench program you create. Very interested.

 

[wnt2bBeast]

Man...its all about the damn bench isn't it? Or in my case - lack thereof. chambewy20 and I are headed up to EliteFTS next Sunday morn for some "Shirtwork" with the big boys...which equates to "slaughter on the bench".

I'm making my purchase of Squat suit and Bench shirt (finally!) - Metal brands both. We'll see what they come up with for me. Whatever we learn of interest - we will be sure to post up. Yeah - let us know about any hybrid bench program you create. Very interested.

sounds cool sis..your very lucky to get to train at WSB even if its for a day!!!
my bench is lacking as well lol hopefully the viking pro will fix all that