Dynamic lower and upper combined and advice from Mark Watts
This is not ideal, combining lower and upper dynamic, but if things come up and you are kind of forced to switch days around because of your schedule, you can make it work. I really enjoyed reading Mark Watts post, which sort of relates to what I am talking about. These changes that you make in training may help you in the long run, and I mean that in numerous ways. For example, I took Sunday off because I felt my body needed the rest and then made the decision to combine lower and upper dynamic since I am working with percentages and technique; nothing strenuous on the body. But for others, maybe you are hitting a plateau in your training, like Mark answered, and if you are not following a strict program and follow the conjugate method, it gives you some type of lee way to adjust things in your training that can benefit you. You have to do what works for you.
I will admit, my training hasn't been consistent, due to the fact that I don't have 24 hour access to a gym anymore and equipment is limited. I still use the basic layout of the Westside method but I tweaked it so it accommodates my schedule and focuses on weak points in my training that will aid my squat, bench, and deadlift. Hopefully.
1. Dynamic squats with the cambered bar (225 lbs) 10 x 2 off a box
I used the mini bands around my knees (seen in previous posts) to help with spreading the floor and to strengthen my abductors.
2. Deloaded the bar to 175 lbs for 3 x 10 - focusing on sitting back and knees apart
1. Dynamic bench against bands 9 x 3 using 50% of my 1RM
2. Utilized the shoulder saver pad for pause presses 3 x 10
3. Same setup: close grip presses 3 x 20
4. Same setup: JM press shoulder variation 3 x 8 - I got this idea from a video Joe posted. It targets the triceps and helps with lockout.
Extra band work:
Band face pulls x 100
Band push downs x 100
Song of the day:
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Prepping for the APF-AAPF Orlando Barbell Florida State Meet - February 28, 2015. Qualified National Strongman competitor and will be competing this coming October, 2015. I am here to live, learn, and pass on.
Thank you for being a part of my journey. Suggestions and comments are always welcomed!
She believed she could, so she did.,