Getraw
VIP Member
- Feb 6, 2011
- 315
- 48
First you need 72 hours between your dynamic and conjugate days. For example at Westside they do the Bench speed day on Sunday, the Sq/Dl max effort day on Monday, the Bench max effort day on Wednesday and the Squat speed day on Friday. Pick your days whenever you can but try to stick to the 72 hour rule. If you tend to overtrain easily then maybe you can spread it out a bit.
SAMPLE WEEK:
SUNDAY- BP SPEED DAY
Bench press
1.10 sets of 3 with 50-55% of your contest max (with a shirt)
-use 60% if you compete without a bench shirt.
1.45-60 seconds rest between sets.
2.As your tris get stronger add chains to the bar to increase
the weight lifted in the upper 1/2 of the movement
3.@20 reps out of 200 are performed with a weight above the
training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH
Triceps:60 reps with dumbbells broken into roughly 6 sets of 10 or 40 reps with a barbell
Front, side and rear delts
Lat work: 4-5 sets
Hammer curls
Reverse hypers: 2-4 sets of 20
Abs: Weighted ab work.
Note: delt and lat work are done by feel. Always try to do more work in a short period of time. Set a goal of an hour.
WEDNESDAY - BP MAX EFFORT
Floor Presses: Work your way to a max single effort.
Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again, try to do more work in a short period of time.
Abs:Heavy weighted ab work
Reverse Hypers: 2-4 sets of 20
* Exercise picked from rotating pool of core exercises
MONDAY - DL/SQ MAX EFFORT
Zercher Squats: Work your way to a max single
10-15 sets of lat and upper back work
Abs
Reverse Hypers: 4 sets of 10
* Exercise picked from rotating pool of core exercises
FRIDAY: BOX SQUAT DAY Box Squat: 8-12 sets of 2 45-75 seconds rest between sets. These are on a below parallel (1.5-2") box .
Arched Back Good Mornings: 3 sets of 3-8 reps
Back Raises (Hyperextensions): 3 sets of 10-15
Reverse Hypers: 4 sets of 10
Heavy Abs
Seated Calves:4 sets of 10
SAMPLE WEEK:
SUNDAY- BP SPEED DAY
Bench press
1.10 sets of 3 with 50-55% of your contest max (with a shirt)
-use 60% if you compete without a bench shirt.
1.45-60 seconds rest between sets.
2.As your tris get stronger add chains to the bar to increase
the weight lifted in the upper 1/2 of the movement
3.@20 reps out of 200 are performed with a weight above the
training weight i.e. add 20-50 lbs to training weight. BAR SPEED SHOULD REMAIN HIGH
Triceps:60 reps with dumbbells broken into roughly 6 sets of 10 or 40 reps with a barbell
Front, side and rear delts
Lat work: 4-5 sets
Hammer curls
Reverse hypers: 2-4 sets of 20
Abs: Weighted ab work.
Note: delt and lat work are done by feel. Always try to do more work in a short period of time. Set a goal of an hour.
WEDNESDAY - BP MAX EFFORT
Floor Presses: Work your way to a max single effort.
Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again - 4-5 special exercises-total- for the triceps, upper back, delts and lats. Again, try to do more work in a short period of time.
Abs:Heavy weighted ab work
Reverse Hypers: 2-4 sets of 20
* Exercise picked from rotating pool of core exercises
MONDAY - DL/SQ MAX EFFORT
Zercher Squats: Work your way to a max single
10-15 sets of lat and upper back work
Abs
Reverse Hypers: 4 sets of 10
* Exercise picked from rotating pool of core exercises
FRIDAY: BOX SQUAT DAY Box Squat: 8-12 sets of 2 45-75 seconds rest between sets. These are on a below parallel (1.5-2") box .
Arched Back Good Mornings: 3 sets of 3-8 reps
Back Raises (Hyperextensions): 3 sets of 10-15
Reverse Hypers: 4 sets of 10
Heavy Abs
Seated Calves:4 sets of 10