Got your pm..
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A few problems im having are he says not to use the board press but i see it listed on day 2. What can we use in its place.
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That program posted may or may not have been exactly what Louie said. Someone else went through the trouble of writing down everything he said in the interview. If I remembered where I found it, it would've been cited as with everything else I do..
For Day Two it says floor presses, which are IMO good to go. I personally perfer lower reps as you might for these. They're an excellent exercise to follow your bench presses. Floor presses increase your anteroir delt and triceps strength to blast through the top half of your bench (sticking points)
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Is there anyway to but a sholder pressing movement into this routiene i only see side raises\\
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Instead of Floor Presses on ME Bench day, you could substitute standing overhead presses or [I guess] seated DB presses if you choose. If I had to choose, hands down standing military press or an even better option is push presses. ME stands for Max Effort, and OHP's definately qualify.
Keep in mind that all the bench presses and heavy pulls more than work your shoulder girdle. They get indirectly smoked with what he has. The side laterals are more for shoulder prehab than anything else.
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In your opinion the program listed would that be the heavy load or the high volume part that he talks about.
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I would say high volume. A powerlifter would not be doing something like that..No way. What he did was exchange DE (speed) days with a bodybuilding friendly RE (repetition) days. For powerlifting, Day 3 would feature the box squats for 8 sets of 2 FAST, 45 seconds rest between sets.
However, the first exercise each day will still be pretty heavy. Good undulation.
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Say you deadlifted and did bentover rows day 1 when do you hit day 2 cause day 2 has you doing pull ups. Does doing something like that effect back recovery?
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I highly advise you NOT to do both. There wouldn't be any point. Instead, keep in the back of your mind the Conjugate Westside approach of switching ME exercises up every 1-3 weeks. For bodybuilders, I'm guessing more like 2-3 weeks. Deadlifts are more lower body IMO, so I would interchange between some from of deadlift and the squat.
So weeks 2-3, your lower ME day would have some type of squat as the main lift, then the next week you could have the deadlift as the first ME lift, then elliminate barbell rows for something else..Maybe the Leg Press or some light A2G squats.
There would be a day of rest between ME Bench and ME Squat, so recovery would be fine.
Well, it would have the same structure as a traditional Westside format, four days a week. The best recommendation I know is to keep a day off in between your ME Squat/Deadlift day...
Example-
Monday: ME Squat/Deadlift
Tuesday: OFF
Wednesday: ME Bench
Thursday: DE Squat
Friday: OFF
Saturday: DE Bench
Sunday: OFF
OR if you need more time to recover, you could just do every other day indefinately...
Lots of options. Right now I'm just doing 2 on, 1 off, 2 on, 2 off and it's been great. However, my powerlifting routine is a lot different than that...An example is that I have Barbell Rows on ME Bench day, and Weighted Pullups on DE Bench day. This program has a bigtime emphasis on back work..Which is exactly what will make you stronger and bigger!