The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #26
    Player Hater PowerManDL's Avatar
    Join Date
    Feb 2001
    Location
    Ft. Lauderdale, FL
    Posts
    7,850
    Dimels are a variant of the SLDL.

    Take the bar with a wide grip, lower it to just below the knee, and explode it back up. THis is usually done for pretty high reps.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  2. #27
    Senior Member
    Join Date
    Jan 2002
    Location
    Oklahoma
    Posts
    1,012
    Here is how my routine looks for the first week. It is slightly changed from the one at Elite.

    Day 1 – ME Squat/DEADLIFT Day
    Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
    Dimel Deads – 1x12 warm-up, 3x12 work sets
    Glute Ham raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
    Straight leg raises: 5 sets of 15 reps
    Obliques - Dumbbell side bends - 3 sets of 4-8 reps

    Day 2 – ME Bench Day
    Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Start with 10, 8 as warm ups.
    DB Bench 3x3x6
    Lying Barbell tricep extensions: 6 sets of 10 reps
    Chins strap on weight for 3x3x8
    Tricep Push Downs: 3 sets of 10
    One Arm Press: 3 sets of 15

    Day 3 – Speed Squat/deadlift day
    Maybe hack squats? Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) (Bar weight doesn’t count)
    Speed dead lifts 7x3
    One Leg Squats: 4 sets of 10 with each leg
    Dumbbell Rows: 4 sets of 6 reps
    Barbell Shrugs: 3 sets of 15 reps
    Static holds or Farmers walk.

    Day 4 – Speed Bench Day
    Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
    Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
    Hammer Curl 2x10-15
    Dumbbell Side Raises: 3 sets of 10 reps
    Bent over Dumbbell Side Raises: 3 sets of 10 rep
    Abs Pull down Abs: 5 sets of 10 to 15 reps or Decline sit-ups with 5 second pause at bottom - 4 sets of 8-12 reps

    Does this look good?
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  3. #28
    As I Am Paul Stagg's Avatar
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    Dec 2000
    Location
    Baltimore, MD, USA
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    8,668
    Looks like a good place to start.

    Remember to tailor it to your weaknesses.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #29
    Senior Member
    Join Date
    Jan 2002
    Location
    Oklahoma
    Posts
    1,012
    I'd say my weakness is bench, but I think I have enough volume for tris, delts, and chest to get it up. I'm going to try it out tomorrow. Thanks for all the help guys. I know so much more about Westside now than I would've if I just would have found a routine and went with it.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

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