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IZich
08-08-2007, 10:56 PM
I guess after that DE day thread I realized that I have been doing things pretty wrong, so I'd like to get a fresh start off of what Tommy suggested for the Westside template.

My goals: to increase my PL total to 1200 while staying raw and lean (~220 lbs @ 6'2") in 1 year.

I guess my case is a bit different right now because I don't have access to a power rack until mid-September, so that rules out a lot of options. I can back squat, but it would be from a weight stand so I don't have safety pins. I also currently don't have any training gear except for some chalk, but plan to get bands and boards when I am ready to use them.

Here's the basic template with some exercises I filled in.

Monday: DE SQ

* Box Squats: 10 sets of 2 reps @ 45-60% of max
* 5x5 Good Mornings
* 5x5 Reverse Hypers
* 5x5 Weighted crunches

Tuesday: ME BP

* ME Bench
* 5x5 Kaz Presses
* 5x5 Clean High Pulls
* 5x5 OH Press
* 5x5 Standing Barbell curls

Thursday: ME SQ/DL

* ME Sumo Deadlift (I don't have a power rack right now, so I don't know if I can do ME Squats for now?)
* 5x5 Wide Stance Squats (maybe off a box?)
* 5x5 Reverse Hypers
* 5x5 Kneeling Cable Crunches

Friday: DE BP

* Bench: 10 sets of 3 (of 135lbs as Drew already suggested)
* 5x5 Weighted Dips
* 5x5 Clean and Jerk
* 5x5 Preacher Barbell Curls

After I get this set, I'll begin a journal.

Thanks in advance! I already know you guys are the best.

Let me know what other information you need to suggest more specific things. I'm just a young kid (20 yrs), and with your help I know I can go far if I have a solid start.

Bako Lifter
08-08-2007, 11:34 PM
Look good to me. I'm sure you can rig up something to use as safety pins. Like put two boxes on either side of you maybe?

Here's something you should know about DE days, if you don't already.
You should go 50% - 55% - 60% and then start over.

Speed strength work is done for a 3-week cycle. The
weight with bands, chains, or both is changed each week, normally
increasing
each week for the 3 weeks. On the fourth week, the load is decreased or
changed, and again another 3-week wave is started.
Why do we start again after 3 weeks? We found that after 3
weeks,
one cannot become faster or stronger. That is exactly why a 3-week wave
is used. Dr. Mel Siff informed me that Vasily Alexeev used a similar
wave system for his remarkable training.

IZich
08-09-2007, 04:24 PM
thx for the info bako.

TommyBoy
08-09-2007, 08:20 PM
Yeah, it looks good. Just try it out for a few weeks and you'll be able to make changes based on your needs.

IZich
08-09-2007, 08:59 PM
Thx Tommy.

Today was a ME DL day and I hit a PR already!! 410 baby! I'll have 500 in no time.