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Old 01-29-2012, 09:47 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Quote:
Originally Posted by Venom View Post
Hmm, so sounds like you are focusing on lifting heavy, ah?

Whats your split looking like these days?
Heavy relatively speaking. I prefer lower reps and trying to explode the weight. But it's definitely not ME work in the Westside sense.

Split is constantly evolving. I actually just made some changes and here is how it looks:

Day 1 (Monday, Wednesday, Friday)

6:30 a.m. - Isometric Holds with Bands (for chest and back)

11:00 a.m. - Squat, 4x5
Bench, 5x5
Front Lever Progression
Pressing movement on rings

Day 2 (Tuesday, Thursday, Saturday)

6:30 a.m. - Walk Dog

11:00 a.m. - Deadlift, 4x5
OH Press, 6x5
Additional back or arm work

That is the basics of it. Each day during the week will have a slightly different focus so I will choose additional movements accordingly.

Each night I try to add in some type of additional activity, here is my hierarchy of preferred activity depending on time and weather:

1. Eccentric-less work with my tire sled, emphasis on legs, but with upperbody thrown in as well.
2. L-sit holds superset with Weighted Serratus Crunches.

Next 3 are a tie in terms of preference:
3a) Jumps/Plyos
3b) Tire Sled Sprints
3c) Calve Raises

Also, given the proximity to my show, I tend to run through the mandatory poses at least once or twice per day. And once or twice per week I practice my night show routine.

Speaking of that, if you have time, I'd love for you to check out my videos and give your feedback:

Mandatory and Relaxed posing practice
http://www.youtube.com/watch?v=Avg11imuaSY

Night Show routine
http://www.youtube.com/watch?v=qXv7zoC8gOU
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