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3010
07-13-2009, 09:15 PM
I'm looking for a critique on my upperbody days. I have above average recovery abilitites, so I won't have a hard time w/ the volume. But I'd like to get some input from some of the veteran powerlifters on how this looks & if theres anything I should modify. Thanks in advance.

Wednesday: Upper Body Max Effort
A. Bench Press Variant explained below
B. Overhead Movement 3 x 6-10
C. Triceps Supplemental Exercise 4 x 10
D. Vertical Pull Variant 3 x 8-12 (Superset w/ Horizontal Row Variant)
E. Horizontal Row Variant 3 x 5-10
F. Trapezius Variant 2-3 x 6-20 (No More Than 40 reps)


Monday: Upper Body Dynamic Effort
A. Bench Press Variant explained below
B. Triceps Supplemental Exercise 5 x 4
C. Medial Deltoid Variant 3 x Omni-rep
D. Vertical Pull Variant 3 x 5-10 (Superset w/ Horizontal Row Variant)
E. Horizontal Row Variant 3 x 8-12
F. Posterior Deltoid Variant 2-3 x 6-15 (No More Than 30 reps)


Upper Body Max Effort (Bench Press Variant):
Week 1 1 x 3RM (Max Effort), Then take 2 sets to failure, 8-20 reps.
Week 2 1 x 1RM (Max Effort), Then take 2 sets to failure, 8-20 reps.


Upper Body Dynamic Effort (Bench Press Variant):
Week 1 5 x 3 55% of 1RM / Then do 2 sets to failure or 3 sets of 8-20 reps
Week 2 4 x 3 60% of 1RM / Then do 2 sets to failure or 3 sets of 8-20 reps
Week 3 3 x 3 65% of 1RM / Then do 2 sets to failure or 3 sets of 8-20 reps

Matt Adams
07-13-2009, 09:23 PM
i would increase your volume on speed day. with a submaximal weight you should be able to handle more volume. say around 9 sets of 3. maybe travis bell will chime in on this since he trains at westside and is a bench press specialist.

3010
07-13-2009, 09:39 PM
i would increase your volume on speed day. with a submaximal weight you should be able to handle more volume. say around 9 sets of 3. maybe travis bell will chime in on this since he trains at westside and is a bench press specialist.

That was my original idea, but I was trying to cut down on my total volume for DE day. If any of the experts feel the same way, I'll definitely add in more sets.

MarcusWild
07-13-2009, 10:26 PM
DE day should be about lower intensity but higher volume. ME day is about higher intensity and lower volume. Louie says the ME volume should be about 50% of DE volume. I'd do two tricep movements every bench day.

vdizenzo
07-13-2009, 11:00 PM
Do your primary tricep movement after your bench work on both days, followed by your lat work. Then you can do your shoulder work. You definitely need more tricep volume. Add in a second exercise at the end of the workout. Also, where's the bicep work?

3010
07-13-2009, 11:13 PM
Do your primary tricep movement after your bench work on both days, followed by your lat work. Then you can do your shoulder work. You definitely need more tricep volume. Add in a second exercise at the end of the workout. Also, where's the bicep work?

Ok, thank you.

barbell01
07-14-2009, 06:02 AM
dont bench so close together. try mon/thurs

3010
07-14-2009, 11:36 AM
dont bench so close together. try mon/thurs

Heres how its layed out

M - Me Squat/Deadlift

W - ME Bench

F - DE Squat/Deadlift

M - DE Bench

Travis Bell
07-14-2009, 12:02 PM
That would work, but it sure is going to complicate things. Is there a reason why you only want to train 3 days a week?

3010
07-14-2009, 12:12 PM
That would work, but it sure is going to complicate things. Is there a reason why you only want to train 3 days a week?

I train 3 days a week, b/c of my schedule. Theres no possible way for me to train 4 days a week. Overall, is there anything in my routine that I should change or fix, besides adding more tricep volume, placing my main tricep movement after my ME movement & placing my shoulder work after lat work?

Travis Bell
07-14-2009, 12:59 PM
With your two sets to failure on DE bench day, use dumbbells and go no higher than 15reps. so if you can hit 15 reps easily, go heavier on the DB's

What does your squat volume look like?

3010
07-14-2009, 03:14 PM
With your two sets to failure on DE bench day, use dumbbells and go no higher than 15reps. so if you can hit 15 reps easily, go heavier on the DB's

What does your squat volume look like?

Ok, thanks. I was actually planning on using DB's.

For ME Squat, I work up to a 1 or 3RM Max + assistance work & on RE Day for Squat I do the 20 rep squat routine + assistance work.

Travis Bell
07-14-2009, 03:25 PM
20 reps for squatting? That's way too many

I could see a couple sets of 8 or 10, but it'd be better to do your rep work with hack squats, zercher squats, leg press, plyo sled etc.

chris mason
07-14-2009, 03:31 PM
Give me an idea of your 1RM for each of the big three.

3010
07-14-2009, 04:15 PM
20 reps for squatting? That's way too many

I could see a couple sets of 8 or 10, but it'd be better to do your rep work with hack squats, zercher squats, leg press, plyo sled etc.

Ok. But just to clear something up, the 20 rep squat is basically taking your 10RM and rest pausing it for 20 reps in one set & then do assistance work. Not sets of 20. Will that be ok or should I stick to what you posted?

3010
07-14-2009, 04:21 PM
Give me an idea of your 1RM for each of the big three.

I'm coming back from a very serious (life threatening injury), so I'm still relatively weak.

Bench - 265
Squat - 350
Deadlift - 350