ok well for the most part my workout is still a westside type workout.. but a couple questions see what you guys think....
1. Is it ok to take upper back work out of ME day so that i can go heavier on shoulder work and do upper back work on another day?
Reason - I use to do bodybuilding splits and my shoulders are by far the a weak link. My tightness is fine when benching im using my lats to press. I use heavy weights for all back movements and strict reps so i figured it would do more good to do say wide grip bench press max set of 5 instead of upper back work.
2. Could i use ed Coans bench routine the 2 x 10, 2 x 8 etc.. it pyramids down so could i use those two sets as my ME movement?
Reason- I dont like the not bench to get you bench higher thing and perodization works best for me but the westside assitance work works really good for me.. obviously if my ME movement is 2 x 10 i would go heavier on assistance work such as maybe a max set of 3 for board press and go heavier on movements after.
3. can i Cycle Deadlift and Squats.
Reason-Once again i have to deadlift and Squat to feel the gains so i would cycle these. if max effort is squat id do 3 heavy singles on DL for DE day and vice versa. Here is how a split would look
monday- ME upper body. Assistance work Tricep (board Press, pulldowns) and shoulders (face pulls, lateral raise, wide grip bench set)
tuesday- ME Deadlift or Squat, assistance work Lower back (good mornings),hamstring (hamstring curls good mornings work it too),grip work
wed- Off
Thurs- DE bench, Upper Back (rows and pulldowns 2-3 sets each), assistance work will be incline(DBs or Bench) and light tris
Friday- DE Squat 6 x 3, 3 heavy squat or deadlift singles.. assistance work lower back (light movement such as pullthorughs) and Step ups.. Hack squats and light lunges
with this split i would be able to keep doing full ROM deads and squats... id be able to go heavier on upper back work beacause it wont be on a ME day and i would also be able to go heavier on shoulders as assitance work because there weaker..
am i finally getting how to set up a westside workout personally for me or is this just dumb
1. Is it ok to take upper back work out of ME day so that i can go heavier on shoulder work and do upper back work on another day?
Reason - I use to do bodybuilding splits and my shoulders are by far the a weak link. My tightness is fine when benching im using my lats to press. I use heavy weights for all back movements and strict reps so i figured it would do more good to do say wide grip bench press max set of 5 instead of upper back work.
2. Could i use ed Coans bench routine the 2 x 10, 2 x 8 etc.. it pyramids down so could i use those two sets as my ME movement?
Reason- I dont like the not bench to get you bench higher thing and perodization works best for me but the westside assitance work works really good for me.. obviously if my ME movement is 2 x 10 i would go heavier on assistance work such as maybe a max set of 3 for board press and go heavier on movements after.
3. can i Cycle Deadlift and Squats.
Reason-Once again i have to deadlift and Squat to feel the gains so i would cycle these. if max effort is squat id do 3 heavy singles on DL for DE day and vice versa. Here is how a split would look
monday- ME upper body. Assistance work Tricep (board Press, pulldowns) and shoulders (face pulls, lateral raise, wide grip bench set)
tuesday- ME Deadlift or Squat, assistance work Lower back (good mornings),hamstring (hamstring curls good mornings work it too),grip work
wed- Off
Thurs- DE bench, Upper Back (rows and pulldowns 2-3 sets each), assistance work will be incline(DBs or Bench) and light tris
Friday- DE Squat 6 x 3, 3 heavy squat or deadlift singles.. assistance work lower back (light movement such as pullthorughs) and Step ups.. Hack squats and light lunges
with this split i would be able to keep doing full ROM deads and squats... id be able to go heavier on upper back work beacause it wont be on a ME day and i would also be able to go heavier on shoulders as assitance work because there weaker..
am i finally getting how to set up a westside workout personally for me or is this just dumb