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Old 10-17-2011, 09:16 AM   #41
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Default The horse is dead. Flog it anyway.

Some questions.
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Originally Posted by Abaddon View Post
So this brings to light another mainstay of my training style: am I wrong in thinking 20 total working sets is a good thing?

I've never trained for more that 70-75 minutes, even when I was an amateur BBer 10 years ago.

What about the effect rising cortisol levels have? I understand that a 90 minute routine isn't favourable for this reason. But that could be more well-worn hokum I've bought into...
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ME Lower
Deadlifts 8 sets
Front Box Squats 6 sets
Hamstring Curls 3 sets
Shrugs 3 sets
Static Holds 2 sets

Dynamic Press + Arms
One arm snatch 2 sets
Overhead press 7 sets
Bench variation 7 sets
DB curls 3 sets
CGBP 3 sets

Dynamic Pull
Deadlifts 8 sets (light)
Seated row 4 sets
One arm DB rows 4 sets
Lateral pull downs 3 sets
Face pulls 3 sets

How's this ^ for a 1st draft? I've increased the total working sets for each routine to 22, and I've dropped sets in the small stuff and increased those of the heavy compounds.
^I'm now pretty certain that this approach is NOT any good for my goals. I need to overhaul the entire thing.
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I think the biggest problems I'm facing are:

* How do I create 3 well rounded and equal routines to be performed at home each week now that I've moved deads and squats into the one day (which i thought was a good idea)?

* And more to the point, what back exercise(s) should I add to beef up my Pull routine, if I drop the 2nd lot of deads? Or should I maybe do my bicepz work on Pull day, if I am doing a suitable volume of lower back work on ME lower day?

* I've done what I thought was a good idea and prioritised OHPress over bench (to suit strongman training) but I've nonetheless still included some bench work and combined both into my Press routine. Is this not a good idea after all?

EDIT: I'm now formulating a structure which will follow the 'Back with Biceps, Chest with Triceps' approach.
^Which has failed, by all accounts.

I'm re-working things again right now. I'd like some feedback on the workout I trialled today (details are in my log)

And I'm NOT trying to ignore the routine Fazc worked up earlier in the thread. I am looking for other variations on the theme.

And can someone tell me definitively where I should be doing snatches, if at all??
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-17-2011, 10:44 AM   #42
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Westside works when you understand WHY you are doing things. Understand the structure, understand the exercise rotation and understand the use of accomodating resistance (bands, chains, etc).

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Old 10-17-2011, 10:49 AM   #43
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I can't see the attachments as work blocks them for some reason Do they have boobies on?

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Old 10-17-2011, 10:52 AM   #44
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Don't worry about it Al - I've removed the post. WSBB can GTFO. I work in finance, and I'm not interested in that much math in my training.
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MY LOG

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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-17-2011, 11:12 AM   #45
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WSBB can GTFO.
A template is merely a tool. As I mentioned, it is important to study the basic templates. You do not have to use them to the letter, but understanding them allows you to better structure workouts in general and avoid the pitfalls that come from buffet training.

In addition, the percentage speed work...it's merely a guideline. Speed work doesn't have to be math.
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Old 10-17-2011, 12:59 PM   #46
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What about the effect rising cortisol levels have? I understand that a 90 minute routine isn't favourable for this reason. But that could be more well-worn hokum I've bought into...
Interesting take on cortisol in this link - Layne Norton's Journey to the Natural Pro Stage - Page 236 - Bodybuilding.com Forums
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Old 10-17-2011, 01:07 PM   #47
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I was just going to comment on this.

The studies, to my knowledge, were not performed on individuals that train like we do.
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Old 10-17-2011, 02:32 PM   #48
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Thanks for posting that up. Makes me rest easier for the days I am feeling good and want to take it an extra 30-40 minutes.
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Old 10-17-2011, 04:00 PM   #49
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Monday - Shoulder Press Focus
Savickas or Log Press 5 x 5
One Arm Row 2-3 x 10-20
Close Grip Bench 5 x 5
Face Pulls 3 x whatever

Tuesday - Posterior Chain
Deadlift 5 x 5
Front Squat 5 x 5
Power Shrugs 3 x 10
Weighted Sit Ups 3 x 10-25 or Goblet squat 3 x 10
Dumbbell Side Bends 3 x 10-20

Thursday - Bench Focus
Bench 5x5
One Arm Clean or One Arm Snatch 5 x 2-3
Savickas rep work 3 x 10
Tricep movement 3 x 8-12
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Old 10-17-2011, 04:24 PM   #50
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Another option...fullbody.

Monday
One arm Snatch 5 x 2-3
Front Squat 5 x 5
Bench Press 5 x 5 or Savickas 5 x 5 - Alternate
2 assistance of choice

Wednesday
Deadlift 5 x 5
Goblet Squat 3 x 10
Bench Press 5 x 5 or Savickas 5 x 5 - Alternate
2 assistance of choice

Friday
One Arm Row 2-3 x 10-20
Front Squat (light - ramping 5x5)
Bench Press 5 x 5 or Savickas 5 x 5 - Alternate
2 assistance of choice
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