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mine is
Monday
Bench day
warmup on bench - staying in competition form - High arch/elbows tucked
boards 5/4/3 depends which area's i feel needs work
---------
bench shirt work up to a heavy single, might go back down for a heavy triple
---------
zero momentum bench work - either green & purple band w/ chains or two green bands w/ chains
i rotate these three bench days depending where i am at, for a contest or how i feel
someday's i will also do rack lockouts
i then do for tri's
5 board lockouts with green mini's for extra resistance
chin crushers or jm press
db tri ext with red mini sometimes
i may or may not do 1 -2 sets of db hammer curls to end the workout
Wednesday
Back/Row day
bent over rows working up to a heavy 6 reps
pullups or pulldowns
db rows
tbar or chest supported rows or cable rows
shrugs
once or twice a month i will deadlift and/or rack deadlift
when i do i either work up to a heavy single or do a triple with bands
for this day i mostly stick to a bodybuilding type workout with most sets in the 6 to 10 rep range, still going as heavy as i can
Friday
Squat day
warmup squating
box squat sometimes with band resistance - sometimes i will throw on my squat suit and try for a near max attempt - or i will go for a heavy 3 rep good morning attempt
glute ham raise - which always kick my ass and are 100% essential for success in raising your squat imo
occasionally i'll do leg ext but it is getting less and less
finish with calf raises - seated and/or standing
somewhere during the week i will do weighted side bends for obliques, farmer's carry, and God forbid i may once in a while do situps on the decline bench
i have had the best results following this as compared to others i have had in the past. it is based on west side with a few other styles and elements thrown in. the one area i probably need work in is my cardiovascular. i get easily winded and should to some form of gpp training but can't seem to find the time
if anyone ever has any questions, or needs help with their workout, or is stuck at a weight in their lifting, i would be MORE than happy to help them figure their problem. i welcome any pm's about training, and like wasting time in C&C.
i strongly believe there is such thing as dumb questions, so do a bit of research yourself first. but after searching if you come up with nothing, PLEASE contact me or anyone you trust who may be knowledgable and able to help you. beginning pl's i would also suggest staying away from the training board, they will likely reference you to check out ronnie coleman's bodybuilding video for help. which it won't
now, what else are ef peeps doing?
Monday
Bench day
warmup on bench - staying in competition form - High arch/elbows tucked
boards 5/4/3 depends which area's i feel needs work
---------
bench shirt work up to a heavy single, might go back down for a heavy triple
---------
zero momentum bench work - either green & purple band w/ chains or two green bands w/ chains
i rotate these three bench days depending where i am at, for a contest or how i feel
someday's i will also do rack lockouts
i then do for tri's
5 board lockouts with green mini's for extra resistance
chin crushers or jm press
db tri ext with red mini sometimes
i may or may not do 1 -2 sets of db hammer curls to end the workout
Wednesday
Back/Row day
bent over rows working up to a heavy 6 reps
pullups or pulldowns
db rows
tbar or chest supported rows or cable rows
shrugs
once or twice a month i will deadlift and/or rack deadlift
when i do i either work up to a heavy single or do a triple with bands
for this day i mostly stick to a bodybuilding type workout with most sets in the 6 to 10 rep range, still going as heavy as i can
Friday
Squat day
warmup squating
box squat sometimes with band resistance - sometimes i will throw on my squat suit and try for a near max attempt - or i will go for a heavy 3 rep good morning attempt
glute ham raise - which always kick my ass and are 100% essential for success in raising your squat imo
occasionally i'll do leg ext but it is getting less and less
finish with calf raises - seated and/or standing
somewhere during the week i will do weighted side bends for obliques, farmer's carry, and God forbid i may once in a while do situps on the decline bench
i have had the best results following this as compared to others i have had in the past. it is based on west side with a few other styles and elements thrown in. the one area i probably need work in is my cardiovascular. i get easily winded and should to some form of gpp training but can't seem to find the time
if anyone ever has any questions, or needs help with their workout, or is stuck at a weight in their lifting, i would be MORE than happy to help them figure their problem. i welcome any pm's about training, and like wasting time in C&C.
i strongly believe there is such thing as dumb questions, so do a bit of research yourself first. but after searching if you come up with nothing, PLEASE contact me or anyone you trust who may be knowledgable and able to help you. beginning pl's i would also suggest staying away from the training board, they will likely reference you to check out ronnie coleman's bodybuilding video for help. which it won't
now, what else are ef peeps doing?
