NSPowerlifter
18-03-2010, 05:52 AM
Ive had some requests lately to elaborate my training. It is based heavily on the Westside Barbell template which involves training 4 days a week, a ME(max effort) and DE(dynamic effort) day for both benchpress and squat/deadlift. Im also influenced by EliteFTS training and some by Marc Bartley and Big Iron Gym.
Im currently on a 14 week program leading up to the 2010 Pro Canadian Championships. This time ive opted for a seperate squat and deadlift day.
ME bench day consists mostly of shirted work to boards, with chains or bands followed by tricep, upperback and lat work. Deloading every 4th week.
DE bench day is either speed work w/ bands or chains followed by heavy tricep work, upperback and lat work.
Squat day is high tension band squats, box squats or geared squats, deloading every 4th week, followed by posterior chain work and abs.
Deadlift day is a Finnish routine, pulls off blocks, romanian deads, geared reverse band deads and speed work, deloading every 4th week with just speed work and a kettlebell routine also alternating sumo and conventional stance followed by paused leg presses, posterior chain work, abs (http://muscleandbrawn.com/ab-exercises/) and grip work.
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Im currently on a 14 week program leading up to the 2010 Pro Canadian Championships. This time ive opted for a seperate squat and deadlift day.
ME bench day consists mostly of shirted work to boards, with chains or bands followed by tricep, upperback and lat work. Deloading every 4th week.
DE bench day is either speed work w/ bands or chains followed by heavy tricep work, upperback and lat work.
Squat day is high tension band squats, box squats or geared squats, deloading every 4th week, followed by posterior chain work and abs.
Deadlift day is a Finnish routine, pulls off blocks, romanian deads, geared reverse band deads and speed work, deloading every 4th week with just speed work and a kettlebell routine also alternating sumo and conventional stance followed by paused leg presses, posterior chain work, abs (http://muscleandbrawn.com/ab-exercises/) and grip work.
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