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new routine - 1/2/2007 3:22:50 PM
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David1991
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From: New Jersey
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ok so im about to start a new strength routine, does this look good
monday:off
tuesday: DE back and chest(decline bench and sumo deadlift)
wendsday:DE legs and shoulders(box squat and shoulder press)
thursday: off
Friday: ME back and chest(decline bench and sumo deadlift)
Saturday: ME legs and shoulders(box squat and shoulder press)
i would be doing 5x5 for each exercise. any suggestions?
also im not quite sure about dynamic effort. does that mean that i build up to my 5x max for my last set? and then on max effort i would do the first 3 sets at the wieght of my final set on the dynamic workout and then the last 2 at a slightly higher wieght?
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Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
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RE: new routine - 1/3/2007 10:22:37 PM
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ironraider52
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the whole deal with louie simmons westside barbell routine, is the DE. The DE part is something that involves on ur bench day, say speed benches, or board presses. Or on squat, speed ssquats or box squats. There variations of the lifts that help u. And u should do like sets of 4-6 on them.
For the max effort part of it, the whole goal is to build up to about 95% of ur max and do it for a couple singles. For example a workout of mine would look like this on my squat day:
45x12
135x10
185x8
225x6
315x4,4
405x2,2
455x1
495x1
545x1
570x1,1,1
and 570 being close to my max. U wont feel like u got help from it at all, but it will def help.
I like louie simmons westside the best out of all routines just to throw that out there.
(in reply to David1991)
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RE: new routine - 1/4/2007 5:05:19 AM
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dvldogg187
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Hate to break this to you, but that's not a strength rutine, that's a power rutine, and if you are trying to use the westside powerlifting method, you're doing it a little wrong. You need to lift supplementry muscles on the same days and the corresponding primary muscles. For instance, on bench day, you need to lift your shoulders and tris on the same day. Also, if i remember right, in the west side power lifting method, you don't do the supplementry muscles 5x5, you do 5 sets of 8 reps and you don't do them to failure, you stop about 2 reps short of failure so you can recover by the next exercise.
Sometimes less is more. This applies to everything in life.
(in reply to ironraider52)
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RE: new routine - 1/5/2007 4:37:59 AM
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Master Of Puppets
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quote:
ORIGINAL: David1991
oh and in that routine i would be taking the squats out of wendsday.
Why? And many people experiece AMAZING strength gains on Bill Starr's programs, but they followed them to a T. Most people put on some decent size as well.
MOP
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(in reply to David1991)
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RE: new routine - 1/5/2007 11:53:45 AM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
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quote:
ORIGINAL: Master Of Puppets
quote:
ORIGINAL: David1991
oh and in that routine i would be taking the squats out of wendsday.
Why? And many people experiece AMAZING strength gains on Bill Starr's programs, but they followed them to a T. Most people put on some decent size as well.
MOP
well i would be taking them out on wendsday bc if i dont then its 3x a week. i know thats what it says to do but isnt that too much? also since im a beginner to routines for just strength i thought i was supposed to get less volume. anyway so r u saying i should leave them there all 3x a week? and also is this program ok 4 me even though im basically a beginner because it did say it was an intermediate program but i couldnt find anything more for beginners and also i have been training for awhile just not for only strength.
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to Master Of Puppets)
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RE: new routine - 1/6/2007 12:06:14 PM
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dvldogg187
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I'm confused, are you talking about doing squats 3 days a week? If so, I'd recoment reconcidering that. You won't like what happens if you do squats so much. Your CNS (central nervous system) will be under so much strain that you will stop recovering after the first week. Maybe if you are thinking of breaking out of a platue you could 2 two work days of squats a week, but if you are doing squats right, you shouldn't be able to do that. On top of 2 work days of squats a week, adding a dynamic effort squat day will have the potential to injure you. Your muscles will already be weakened by too much squating, and then on top of that you want to do squats fast. Sounds like a recipe for disaster.
(in reply to David1991)
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RE: new routine - 1/6/2007 2:02:34 PM
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David1991
Posts: 5165
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From: New Jersey
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quote:
ORIGINAL: dvldogg187
I'm confused, are you talking about doing squats 3 days a week? If so, I'd recoment reconcidering that. You won't like what happens if you do squats so much. Your CNS (central nervous system) will be under so much strain that you will stop recovering after the first week. Maybe if you are thinking of breaking out of a platue you could 2 two work days of squats a week, but if you are doing squats right, you shouldn't be able to do that. On top of 2 work days of squats a week, adding a dynamic effort squat day will have the potential to injure you. Your muscles will already be weakened by too much squating, and then on top of that you want to do squats fast. Sounds like a recipe for disaster.
ok well it turns out im not gonna do that routine right now bc i want to lose fat as fast as possible but with the squats 3x a week and the other stuff twice a week i think its ok because if u read the web page u'll see that its actually very low volume but high frequency. u really only do 2 sets a week that are very hard the rest of the sets are between 50-87.5% of ur 5 rep max and ur only doing 5 reps with the weight so i dont think it'll be too hard on the CNS
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Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to dvldogg187)
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RE: new routine - 1/6/2007 5:24:49 PM
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dvldogg187
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Ok, I took a look at the website you listed. Interesting program. I think that it could work, if you don't mess with it and use it just as they discribe it. I like how it is a gradual progression plan, and he has strong emphasis on not wasting your time when you platue. One thing I always think is valuable when at a platue is to take a week off and rest for a bit. I just skimmed through his article and didn't see anything like that, does he mention this anywhere?
(in reply to David1991)
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RE: new routine - 1/6/2007 7:26:21 PM
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David1991
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Joined: 11/3/2006
From: New Jersey
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i know he mentions just starting over at the pre-4 week mark everytime u platue but i dont think he mentions taking a week off. it is for intermediates tho so im pretty sure he assumes u know to do that every 12 weeks or so. anyway so ur saying that its a good program for me to try and that i should leave the squats in on wendsdays and do them 3x a week like it says?
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to dvldogg187)
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RE: new routine - 1/6/2007 10:30:39 PM
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dvldogg187
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Joined: 1/4/2007
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Don't know dude, sounds interesting. Since you say it's not to failure it doesn't seem like it would tax your body very much, so it could work pretty well. I've always done all my exercises to failure, cause i'm a junkie like that, but give it a try and document all your workouts, that way you will know if it really works for you, and you can show others how well it does or doesn't work.
(in reply to Master Of Puppets)
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RE: new routine - 1/7/2007 6:53:16 AM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
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quote:
ORIGINAL: dvldogg187
Don't know dude, sounds interesting. Since you say it's not to failure it doesn't seem like it would tax your body very much, so it could work pretty well. I've always done all my exercises to failure, cause i'm a junkie like that, but give it a try and document all your workouts, that way you will know if it really works for you, and you can show others how well it does or doesn't work.
yea ive always gone to failure in the past too so this would be something new. i do take down all my workouts and everything so i'll atleast be able to tell how well its working for me, thanks for the advice. u said in another thread about me trying to do strength and fat loss being not so good so ive decided to go for complete fat loss so i can start bulking again as soon as possible so i'll probablly try this routine in a month or so so when im done i'll tell u how it worked.
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to dvldogg187)
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