thanks a bunch man im trying to give u reps it wnt let me tho... im at work now gonna go home and order those.. but any suggestions for my westide ME upper body ive done
week 1-3 chain bench
week 4-6 floor presss ( 5th floor press will be sunday)
week 7-8 foam press 3-4 board press range
week 9 deload
week 10 max?
that way i did chain bench which is full rom then floor press works bottom and mid and then foam press is like mid and lockout then a realxed week then max? hows that sound.
We have never really set our ME training up that way, for us a training cycle might look more like this:
Week 1 - Chain Press to a max triple, 4 board press for 2 sets of 5
Week 2 - Floor Press to a max triple, dumbbell bench for sets of 8-10
Week 3 - Foam Press to a max triple, 5 board for sets of 5
Week 4 Deload - Illegal wides for sets of 6
Week 5 - Chain Press to a max double, 4 board press for 2 sets of 5
Week 6 - Floor Press to double, db bench sets of 8-10
Week 7 - Foam press to double, 5 board for fives
week 8 Deload Illegal Wides for sets of 8
Week 9 - Chain to a single, 4 board for sets of 5
week 10 - Floor Press to single , db sets of 8
Week 11- Foam Press to single , 5 boards for 5s
Week 12- Deload Illegal wides for 10
Start new cycle of exercises.
We will keep our assistance exercises the same for weeks 1-3, then switch for 4-7, and than switch again for 8-11. At week 12 you would do the assistance work for the next three weeks. We also set our assistance work for dynamic days the same way, but with dynamic days we keep the first two exercises the same for three weeks in a row, so it would be like this:
Weeks 1,2,3 - 8x3 @ 40-60% with doubled minis, Incline presses for 8's
Week 4 - No pressing for Dynamic day
Weeks 5,6,7 - 8x3 @ 40-60% with bar weight only, 4 board with chains for 5's
Week 8 - Same as week 4
Weeks 9,10,11 - 8x3 @ 40-60% with chains , Tricep death