Some things I noticed:
1. 3 of your last 4 ME workouts have included some sort of HEAVY DL. Nothing will fry your CNS faster than that, especially as a natural athlete.
2. Your variety of exercises on your ME days seems to be lacking. You DO NOT have to have a bunch of bars to add variety to them either. You can change grips, stance, bar position, bands/chains, angle, rep speed, etc.
3. BE CREATIVE! No SSB? Wrap a FAT beach towel around the bar and get it way of of your back. Use your bands more! Dont forget about reverse band exercises. Use a mini band around your back, held in your hands when you do any pressing. DO SOMETHING!
4. Remember the BASIC TEMPLATE and how it is set up in the conjugate method. All Days are the same, but the loading and waves are different.
ME Days
Main Exercise-Exercise that mimics the competitive lifts-up to a heavy single, double, or triple. Remember that the most important thing for this lift is to make it a true max effort for that DAY. You might not set an all time PR,(although you should strive to), but it should be the most weight you can move THAT DAY. Also, getting a really good 3-4 second strain under heavy weights is more important than setting a PR. This lift trains the CNS, whereas the supplemental and accessory work trains the muscles. MAKE IT HARD.
Supplemental Exercise-On Bench days, this is a tricep exercise. On SQ/DL days, this is a hamstring exercise. These are COMPOUND EXERCISES, ie floor presses, 4 board presses, good mornings, GHR's, etc. Usually done for sets of 5 to 8, I like to do 5x5 alot.
Accessory Lift, on Bench day, it an exercise for delts, lats, traps, etc. Face pulls, bb rows, lateral raises, etc. On SQ/DL day is an exercise for lats, abs, low back Done with bodybuilding rep schemes. These should NOT be done to failure. They are done to promote hypertrophy, and get work in.
Accessory Lift, on Bench day, it an exercise for delts, lats, traps, etc. Face pulls, bb rows, lateral raises, etc. On SQ/DL day is an exercise for lats, abs, low back Done with bodybuilding rep schemes. These should NOT be done to failure. They are done to promote hypertrophy, and get work in.
Also, instead of the 3rd accessory lift, you can do rehab/prehab exercises. Rotator cuff work, Terminal Knee Extensions, etc.
DE Days
The only difference between ME and DE days is the rep scheme and wave patterns for your DE work on your main lift. Everything else is the EXACT SAME. Remember that DE work has 2 main functions. Increasing force production, and FORM work. So many guys get so excited about moving the bar fast their form goes to shit and they in reality gain nothing from all the hard work. For you, as a newer guy to PL in general, and specially competition benching and wide stance squatting, concentrate on form first versus explosive reps. Move the weight fast, but do it RIGHT. Every time.
Ryan,
Remember that this is constructive critisism, Im not trying to tear you down or attack your training style. Youre a strong dude. Im just trying to make sure youre strong and healthy enough to sho it at the same time. If you have any questions about this stuff just ask budy.
Jason
