Gym And Supplement Discussion

[bozodos]

seen this one Boz? www.youtube.com/watch?v=5EEV0WKvMkA

good vid - I watched his one on benching and that helped me a lot too.

[bozodos]

did front squats today - with the clean grip I was doing it wrong cause it was loading up my wrists, was much more manageable with arms crossed, but I think I might have had the bar sitting too far forward on the delts. Did manage to get 5x100 out though.

[L33SH]

did front squats today - with the clean grip I was doing it wrong cause it was loading up my wrists, was much more manageable with arms crossed, but I think I might have had the bar sitting too far forward on the delts. Did manage to get 5x100 out though.

Wow that's alright!

[bozodos]

yeah I did have bloody sore delts today though - according to my 5/3/1 assistance, I should have been doing 135 or so!

[NickR33]

just like back squatting it stops hurting after a while

A good vid on the different grips... I like the straps option

[Mitcho_7]

Dude in the red shirt is jacked!

Do want those bumper plates and that bar though...

[bozodos]

might have to get some straps

[-FIGJAM-]

made me chuckle

[L33SH]

What do you guys think about dynamic effort and max effort body programs? I've been suggested a new program.

Here is a copy of the program, I would have to take out shoulder press and delt cable pulls due to my injury though. Please let me know your thoughts, thank you.

Monday – Dynamic Effort Upper Body – Focus on speed not weight

Flat Bench Press – 8 sets x 3 reps @ 55%– Focus on speed not weight

Decline Bench Press – 8 sets x 3 reps @ 55% – Focus on speed not weight
TricepsPressdown – 3 sets x 12 reps
Seated Shoulder Press – 4 sets x 10 reps

Dumbbell Side Lateral Raises superset into Front Raises – 3 sets x 10 reps
LatPulldown – 4 sets x 10 reps

Rear Delt Cable Pulls – 3 sets x 12 reps


Wednesday – Max Effort Lower Body – Squat or Deadlift

Max Effort Exercise (Box Squat or Deadlift) – Work up to 90% and do 3 sets x 2 reps

Seated Leg Extension – 5 sets x 5 reps
Straight Leg Deadlift – 4 sets x 5 reps

Glute Ham Raise – 4 sets x as many as possible
Front Squats – 3 sets x 5 reps
Abs/Core Work


Friday – Max Effort Upper Body

Flat Bench Press – Work up to 90% and do 3 sets x 2 reps

Incline Bench Press – 5 sets x 5 reps
BodyoverTricepPressdown – 4 sets x 5 reps

French Press – 4 sets x 5 reps
Seated Shoulder Press – 4 sets x 5 reps

Bent over Barbell Row – 4 sets x 5 reps

T-Bar Row – 4 sets x 5 reps


Saturday – Dynamic Effort Lower Body – Squatand Deadlift

Box Squat – 8 sets x 3 reps – Focus on speed not weight

Deadlift - 8 sets x 3 reps – Focus on speed not weight
Good Mornings – 3 sets x 12 reps

Seated Leg Extension – 3 sets x 12 reps

Glute Ham Raise – 2 sets x as many as possible
Abs/Core Work

Edited March 24, 2014 by L33SH

[bozodos]

Looks complicated, is it some sort of Westside program? I thought that having dynamic/heavy days was more orientated towards equipped lifters?

[L33SH]

It's based on Westside principles. This is what the powerlifting gym has given me

[-FIGJAM-]

maybe just give it a go for a couple months and see what you think

experience works best at times Leesh

[L33SH]

How do I work out 55% of my max effort, for example: Flat Bench Press – 8 sets x 3 reps @ 55%

[No Crust Racing]

I'm assuming that's 55% of your 1RM, which you'd have a loose idea of.

I like my exercise to be very simple so to me that's a bit too involved.

I'm also not keen on splits where if you miss one day for whatever reason you miss that work for a week - but I realise splitting allows greater targeting and emphasis which is great for those with a specific goal.

I'd have a thought a full body workout x times a week would be fine for you Leesh, as you seem to want general fitness, well being, and some nice aesthetics. OR are you now looking to be a fitness model or something?

[L33SH]

Okay so 1RM of my bench is 47.5kg, I still dont get how to work out 55% of that?

Edited March 24, 2014 by L33SH

[L33SH]

This is a chick I became friends with on the weekend at the gym, I want to look something like her.

[Mitcho_7]

0.55 × 47.5 will give you what you seek

[L33SH]

0.55 × 47.5 will give you what you seek

thanks, so 26.5kg wow that's light haha, is 3 reps of that for 8 sets really going to do anything?

Edited March 24, 2014 by L33SH

[No Crust Racing]

Mitch beat me too it, just times anything you need by the percentage number with a decimal in front of it.

That chick is too muscular IMO, but if that's your goal then a split routine will likely be a must, as will excellent diet.

You can do it!

[Mitcho_7]

Thats your speed day and your meant to be moving the weight explosively to train the muscle fibres and neural system, its not to try and build muscle.

Do a bit of background reading on louie simmons westside method and itll help explain the ideas behind each day