the_warrior
New Member
I throw discus and shot for track, which has recently begun. At the same time, I am embarking on a minicut (I want to compete in a bodybuilding show in august, so I want to cut, bulk ,and cut again). Thus, my goals are to maintain/increase strength or more specifically power while maintaining/increasing size and seperation. I have come up with a modified westside method whereby I will employ max effort (ME) and dyamic days and i will use conjugate periodization for my ME and dynamic lifts in cycles of 2 weeks per lift.
Sunday-Squat/deadlift ME
I will work up to a 1 rep max of a squat or squat variation. 8 sets of posterior chian and lower back support work using an 8-12 rep range. The rest for the ME exercise is 3-5 min and for the remainder is 90s.
Monday-Bench ME
Same as squat except that I will do 4 sets of support for for upper back, shoulders, and triceps. I will also do either incline bench or decline bench alternatively. Rest is same as Squat ME. Support work is done in 8-12 rep range light.
Tuesday-Biceps, Quads, and Calves Heavy
8 sets of Quads supersetted wtih 8 sets of biceps followed by 4 sets of calves. Rest is still 90s and reps are 4-6.
Wednesday-Squat/Deadlift Dynamic
8 triples with 50% 1rm done explosively. 8 sets of posterior chain and lower back support work. Rep range is 4-6 heavy.
Thursday-Bench Dynamic
8 triples with 50% 1rm done explosively. 4 sets upper back, shoulders, and tricpes as well as either 4 sets of incline or decline bench. Support work is 4-6 reps heavy.
Friday-Rest
Saturday-Competition (track meets every weekend) and also biceps, quads, and calves light
Same volume as heavy day but 8-12 rep range.
Depending on how I feel, I may add volume. Also, as a note, on bench days, I will superset the tricep exercise with a rear delt exercise and may also add a side delt exercise if desired.
My main questions surround whether I am using sufficient volume to develop each muscle and whether this program is tenable during a period of reduced caloric intake. Thank you very much.
Sunday-Squat/deadlift ME
I will work up to a 1 rep max of a squat or squat variation. 8 sets of posterior chian and lower back support work using an 8-12 rep range. The rest for the ME exercise is 3-5 min and for the remainder is 90s.
Monday-Bench ME
Same as squat except that I will do 4 sets of support for for upper back, shoulders, and triceps. I will also do either incline bench or decline bench alternatively. Rest is same as Squat ME. Support work is done in 8-12 rep range light.
Tuesday-Biceps, Quads, and Calves Heavy
8 sets of Quads supersetted wtih 8 sets of biceps followed by 4 sets of calves. Rest is still 90s and reps are 4-6.
Wednesday-Squat/Deadlift Dynamic
8 triples with 50% 1rm done explosively. 8 sets of posterior chain and lower back support work. Rep range is 4-6 heavy.
Thursday-Bench Dynamic
8 triples with 50% 1rm done explosively. 4 sets upper back, shoulders, and tricpes as well as either 4 sets of incline or decline bench. Support work is 4-6 reps heavy.
Friday-Rest
Saturday-Competition (track meets every weekend) and also biceps, quads, and calves light
Same volume as heavy day but 8-12 rep range.
Depending on how I feel, I may add volume. Also, as a note, on bench days, I will superset the tricep exercise with a rear delt exercise and may also add a side delt exercise if desired.
My main questions surround whether I am using sufficient volume to develop each muscle and whether this program is tenable during a period of reduced caloric intake. Thank you very much.
