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Old 08-02-2006, 04:46 PM
Darkhorse Darkhorse is offline
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Quote:
Originally Posted by fz1
0311 thanks for the posts is it possible to see how you would set up your me bench day for the first 2 weeks.
Quote:
Originally Posted by 0311
Max Effort Bench:

1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Triceps (Board/Floor Presses, 1-3rm)
3) Accessories: (shoulders, lats, triceps, biceps)
• Overhead Work
• Barbell Rows
• Dumbell Tricep Extensions
• Biceps
Well, going off of the Beginner template above, I'd recommend doing something similiar to this:

1) Max Effort Movement: Floor Presses: 5rm, followed by rep work..(choose 4x6@65%, 3x5-6@70-75%, 4x3@80% – This uses Prilepin’s Chart as a guideline for the rep work)

2) Standing Military Press: 3 x 5-8 strict (no leg drive) [I know it calls for either board or floor presses here, but it's not manditory, especially since floor presses more than take care of your triceps as the ME]

From here the rest is same as above. 3 x 10 per each exercise with the exception of maybe the JS Rows.

* For the following week, do a 1 RM for floor presses and keep everything else the same.

* Supplemental exercises can be rotated out every 2-3 weeks.

Did you read the thread: Increasing RAW Bench. That's one way to do it, but it's fairly advanced in regards to technique and volume.

Quote:
Originally Posted by Fz1
week 3 for the me squat day would you go back to workout 1 you posted.
No. This is the conjugate method. Beginners especially should only rotate ME lifts every 2 weeks (no more than 3). Once you're advanced and pushing a lot of weight, then you're looking at rotating exercises weekly, and shooting for 5 lb PR's. So for week 3, you'd find a different exercise.

Quote:
Originally Posted by Fz1
I see how you changed things up from week 1 and 2. Is there any logic behind the changes. It looks like week 1 is working in the 3 to 5 rep range, then week 2 is working up to a 1 rep max?
This is a Beginners Template (and an effective one at that). This in most cases means that the lifts are NEW to that individual. So instead of fucking up going for a 1 RM and probably injuring yourself, lifting with the goal of a 5 RM will get your feet wet while at the same time keeping it heavy and learning good technique.

I'm getting personally trained by Matt Reynolds (author of both articles) and that's what he has me doing. Prior to this, I've never done ANY of these exercises..Wide grip pause presses, board and floor pressing, ect. It's helped me develop tremendously going for a 5 RM for a new exercise, then the following week blasting past it for a 1 RM. IMO, never bite off more than you can chew, especially since there's no hurry. So, after you cycle through all the exercises with both a 5 RM and 1 RM, you can start to stay in the 1 RM trying to hit new PR's weekly with the rotating exercises. The only exercises I STILL use with a 5 RM is a deadlift variation albiet platform, stiff leg, conventional, romanian, plate, ect. Those are awesome in the 5 RM, especially when you beat your previous PR. I'll stick to those for 2 weeks (5 RM, 1 RM), then change.

Quote:
Originally Posted by Fz1
How long do you like to stick with excerises (4 weeks) then change?
As previously stated, new exercises for ME should be 2-3 weeks, then rotated. Once you've become advanced enough to hit new 1 RM's for every exercise and you're comfortable, then they should get rotated weekly. Deadlifts I always prefer 2 weeks (5 RM, 1 RM, change) each time beating my old PR from a few weeks back. Supplemental lifts such as arms doesn't really matter. You could change them as well weekly if you're bored, or every 3-4 weeks.
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