Update:
My basement backed up one more time, and the government is finally moving me. Thankfully, no gym equipment was damaged this way, but everything is packed up presently. I've been brainstorming on my mass building program, and came up with this
Week 1
RE upper push
DB bench press 3 x Failure
(Weighted) Chins 3-5x3-5
DB shoulder press 3-4x8-12
Cable row 4-5x10-15
Pushdown/cable curl superset 2-3x8-15
RE lower squat
Back squat 2-3x10-15
Trap bar lift from a box or deadlifts off of mats (undecided) 3-5x3-5
Walking SSB lunges 1-2x10-20
Band pull throughs 3-4x15-20
Saxon side bends 3-4x10-20
RE upper pull
Pull-ups or lat pulldowns (undecided) 50 reps in as few sets as possible or 3xfailure
Strict press 3-5x3-5
T-bar rows 4-5x10-15
(Weighted) dips 3-4x8-12
Some sort of raise/Hammer curl superset 2-3x8-15
RE upper deadlift
Conventional deadlift or trap bar lift (undecided) 2-3x10-15
Back squat 3-5x3-5
Front squat 1-2x10-20
Band good mornings or SSB good mornings (undecided) 3-4x15-20
Band pull downs 3-4x10-20
Week 2
RE upper push
DB NG shoulder press 3xfailure
DB rows 4-5x10-15
CGBP 3-4x8-12
Pull downs 4-5x10-15
DBPC/cable curl superset 2-3x8-15
RE lower squat
Back squat 2-3x10-15
Trap bar lift from a box or deadlifts off of mats (undecided) 3-5x3-5
Walking SSB lunges 1-2x10-20
Band pull throughs 3-4x15-20
Saxon side bends 3-4x10-20
RE upper pull
DB row 3xfailure
Pin press off chest height 3-5x3-5
Assisted chins 4-5x10-15
Bradford press 3-4x8-12
Pushdowns/hammer curls 3-4x8-15
RE upper deadlift
Conventional deadlift or trap bar lift (undecided) 2-3x10-15
Back squat 3-5x3-5
Front squat 1-2x10-20
Band good mornings or SSB good mornings (undecided) 3-4x15-20
Band pull downs 3-4x10-20
Alternate bewteen week 1 and week 2.
I'm gonna start supplementing with fish oil and get back on creatine within the next 2 weeks. Presently sitting at about 200lbs even, and looking trim. My joints are in pain, and my strength is dropping, so I think some muscle is really gonna help.
Hey, unless you somehow find a better deal than I was able to, don't buy fish oil from the store. The one I get off Amazon for $20 is exactly half the price of Whole Foods for the exact same brand and bottle.Good luck with trying this out. When was the last time you were on a traditional Westside template? Because I was thinking if you feel burned out you could try what I do and do 5 reps for ME one week and 3 reps the next before switching lifts. It seems to net a lot of strength without being really hard on your body.
ReplyDeleteI am presently training in a traditional westside manner (aside from using RE upper instead of DE), and as I noted in my log, the box squats and my lagging upper body work is what's driving the switch. I'm thinking of using the progression of the 5/3/1 when I get back as an example for my ME work, but I'll see how this program works for me.
ReplyDeleteAs far as the painful joints, have you tried a Glucosamine+Chondotrine supplement? After about a week of taking it it helps with some of the ache in my shoulders, might help you too
ReplyDeleteI'm trying to limit the number of supplements I'm using and address my problems through nutrition and training presently. I'm not even using creatine at the moment, but plan to soon.
ReplyDelete