1. Chestdips BW
18reps
10 reps
8 reps
18 dips er bra! Trodde ikke det var så mange!
Slenger opp noen linker til artikkler som kan leses.
Shoulder Savers, part 1
by Eric CresseyShoulder Savers, part 2
by Eric CresseyShoulder Savers, part 3
by Eric CresseyThe Science behind 10 x 3
Enter the Nerve and Muscle Matrix
by Chad WaterburyWestside for Skinny Bastards, part 2
by Joe DefrancoWhy not all muscle was created equal
by Joe Defranco10 training myths exposed
by Joe DefrancoThe Stretchng Roundtable, part 1The Stretching Roundtable, part 2Og til sist en artig en:
20 pound of "Hollywood" Muscle
The Superhero RoundtableOg litt småsnacks hentet fra defrancotraining.com som man kan dra lærdom av.
In my “skinny bastard” program I recommend that you perform at least five total sets for your max effort exercise. Weaker guys seem to only perform 1 or 2 warm-up sets before their max attempt. For some reason, most of them feel as if it’s a badge of honor to warm-up with 135 or 185 pounds. Remember that it’s not the weight that you start with, it’s the weight that you finish with! Skinny guys also need the extra volume to help pack on some muscle mass – 1-3 sets of low reps just won’t cut it.
Anyway, here’s a sample warm-up for your floor press on Monday.
Bar X 10 reps
95 lbs. X 5 reps
135 lbs. X 5 reps
165 lbs. X 5 reps
185 lbs. X 3 reps
205 lbs. X 3 reps
REST 2 MINUTES
225 lbs. X 5 reps!
If you really feel that you need to perform an overhead press, you can do it on your max-effort upper body day. Simply choose an overhead pressing exercise and make it your max-effort exercise. This would replace the bench press or chin-up variations I recommend in my articles. I would stick with 3-5 rep maxes on all overhead lifts. The rest of the workout can remain the same.
As far as Olympic lifts are concerned, you have 2 choices. Your first choice would be to perform an Olympic lift as your max-effort lower body exercise and just do lower body once a week. Your second option is to perform 2 lower body strength days. On max-effort day, use the exact format that I describe in my articles. Then, perform a dynamic lower body day 3-4 days after your max-effort lower body day. For your dynamic day, perform 6-10 sets of 2-3 reps of an Olympic lift variation and then do some accessory work and abs. Keep the total volume low on this day.
It’s great to see how fired up everyone is about the Modified Westside Program. The responses that I have received regarding my recent article have been overwhelming! I think there’s going to be a lot of big & strong individuals walking around this summer.
Anyway, let’s move onto your questions:
There is no set rest interval for the max effort lift. Generally speaking, my lifting partners and I just go back and forth through the warm-up sets. There is probably between 60 & 90 seconds between warm-up sets. When it comes time for the grand finale, we slow down the pace a little. Personally, I’m stronger if I wait between 3-4 minutes between maximal attempts. Remember, the purpose of max effort day is to lift the most amount of weight possible. If this means taking a longer rest, take your time! You can pick up the pace when you move on to the supplemental lifts.
On your repetition upper body lift you will choose a weight that you can perform approximately 20-35 reps with on your first set. Stick with the same weight for all 3 sets. Record the total number of reps that you performed for all 3 sets. The goal is to perform more reps with the same weight the following week.
Here’s a sample Repetition Lower Body template:
NOTE: Choose exercises from the list that you DIDN’T perform on your 1st lower body day.
A. Unilateral Movement - Perform 3 sets of 15 reps each leg
*Choose from the following list of exercises:
Single leg squats, back leg elevated
Barbell step-ups with knee lift
Barbell reverse lunges
Barbell reverse lunges, front foot elevated
Barbell reverse lunges, front foot elevated (with knee lift)
Low-pulley split squats, front foot elevated
Walking lunges
“Speed-skater” squats (1 and a half rep single leg squats)
Barbell step-ups
B. Posterior Chain / Hamstring movement – Perform 3-4 sets of 10-15 reps for TWO of the following exercises:
Glute-ham raises
Reverse hyperextensions
Seated or standing good mornings
Pull-throughs
Leg curls
Romanian deadlifts
Stability ball hamstring lifts
C. Weak Point Training – Perform 1 exercise for 3-5 sets of a lagging body part
(Common areas include – upper back, external rotators, abs, grip training, etc.)
Q: Joe,
I clearly see the benefits of long range pulling exercises like snatch-grip Deadlifts or Deadlifts on platforms. How do you prepare short-armed and/or unflexible athletes for these kinds of exercises?
I have problems performing standard bent-legged deadlifts without losing my back arch. Being 5'6 with short arms doesn't help, but my goal is to at least be able to deadlift from the floor with good form.
Any advice or guidance would be greatly appreciated! Thanks for your time!
Tom
A: Tom,
You weren’t blessed with a great “deadlift body”, but that’s no excuse! You can still deadlift safely; you just have to work harder and smarter at it. Here’s what I do with my clients who have problems deadlifting properly. First, we get their core temperature up by performing a 5 minute active warm-up of basic calisthenics (body squats, jumping jacks, etc.) Then, I perform a specific PNF stretch for their hamstrings and glutes. Finally, they perform a static stretch for their hip flexors and calves. This pre-deadlift warm-up will work wonders for your form. It will also enable you to lift heavier weights!
I don’t know if you have anyone that’s qualified to perform the PNF stretches on you. Obviously, I work with athletes on an individual basis and this is a realistic warm-up for us. If you have someone who’s well-versed in PNF stretching, try this warm-up. It works…BIG TIME!
Joe D.
