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Old 09-09-2007, 03:35 AM
Jeffo Jeffo is offline
Rank: Member
 
Join Date: Aug 2007
Location: Holland
Posts: 99
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CURRENT SET-UP


Hi guys,

This is how things are going to look for the time being. I’ll be using a “Westside inspired” set up with a bit of Texas Method lingo thrown in the mix. I think the Westside Method has a lot to offer, but as an intermediate I don’t think I need all that variation just yet. As things progress, however, it may evolve that way.

I’ll have a Bench Day and a Squat Day as follows:

BENCH DAY
Bench Press
Press
Close Grip Bench
Chin

SQUAT DAY
Squat
Good Morning
Row
Hammies

My weekly lifting schedule will look something like this:

MONDAY: ME BENCH
TUESDAY: ME SQUAT
WEDNESDAY: Light Exercise and Cardio
THURSDAY: RE BENCH
FRIDAY: RE SQUAT
SATURDAY: Light Exercise and Cardio

ME days will look pretty simple. The Bench and Squat will get a 1-3RM attempt, and the other lifts will get a couple sets in the 3-5RM range. I’ll start with the classical lifts and begin rotating other variants in the future as I see fit. I’ll rest as needed between sets.

RE days will include various higher volume work. The Bench and Squat will get 3x10, 4x8, 5x5 with controlled rest periods, or some other kind of higher rep work. The other lifts will also get higher rep work but slightly less overall volume. Lifts might change every now and then as well and rest between sets will be shorter. Moreover, I may begin to include some DE work here as things move forward.

As an intermediate, the idea here is to see some form of weekly progress. Thinking in terms of the Texas Model, the RE days provide the stress at the end of the week, while the weekend should provide enough rest to show improved performance at the beginning of the next week. I should see some kind of PR on both the ME and RE days; perhaps a new 3x10 or 5x5 max at the end of the week, and some kind of PR on at least one lift at the beginning of the week.

I’ll be starting out somewhere below my maxes but hope to work my way up closer to them over the next few weeks. When setting PR’s becomes tough, more variety will be introduced through different reps and lift variants, as well as back cycles. I’ll also be dieting over the next few months, so hopefully that won’t hurt strength gains too much. I’d like to lose about 8-10 lbs by Christmas.

Cheers,
Jeff
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