TypeC Exercise Challenge and Contest

[Haphazard]

I just realized that after I learned how to make fried rice by myself, I've been eating it all the time.

Shit.

Well, it's got vegetables in it, right? Right?

 

[wolfy]

This week I did one lower body workout on Tuesday, upper body on Friday and lower body again today.

On Tuesday I tested my deadlift. I got 180kg for 5 reps. I took a video. it is here. I've decided to go back to conjugate training for this year as I got biggest and strongest doing that in the past. Here is the basic Westside template.

Westside Barbell Template


Working With the Standard Template
By Jim Wendler
For EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

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The Standard Template

There is a great story from Dave about how the Standard Template originated. I've heard it 435 different times and it never gets old. But that's because Dave signs my checks and I have to nod and laugh whenever he says anything. All kidding aside, the Standard Template was really first introduced in Dave's article, The Periodization Bible, Part I and is gone over extensively in The Periodization Bible, Part II. This was a two part series that made things easier for me and really broke things down. Remember, that I was in your shoes not too long ago, so I understand your frustration with some of this stuff. This is probably the most used template that people follow. Here is the general breakdown of the Standard Template. For many of you this is review, so bear with me.

Sunday – Dynamic Effort Bench

Dynamic Bench Press
Triceps
Shoulders
Lats/Upper Back


Monday – Max Effort Squat/DL

Max Effort Exercise
Hamstrings
Low Back
Abs


Wednesday – Max Effort Bench Press

Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back


Friday – Dynamic Squat/DL

Dynamic Squat
Hamstrings
Low Back
Abs


Review of the Standard Template

2 days devoted to the bench press
2 days devoted to the squat/deadlift
2 days devoted to dynamic training
2 days devoted to max effort training
4 days devoted to repetition training
Now let's review some of the training parameters within this template. For the sake of simplicity, I'm going to leave out chains and bands. Everything is going to be done with straight weight so there will be no confusion about percentages. Plus, I am going to leave out stance, grip changes, rest periods, etc. In reality, most of this stuff is inconsequential once you grasp the big picture.

Bench Press Parameters for the Standard Template (dynamic, max effort and repetition)

Dynamic bench press – 8 sets of 3 repetitions; all sets done are done with 55% of raw 1RM. Rest periods are approximately 60 seconds, but have never really seen the purpose of this, personally. The whole goal of speed day is to move the bar quickly on the concentric. If you need to take an extra minute to accomplish the goal of the day, then by all means, do so. Also, don't get too hung up on changing your grips. The only reason why I changed my grip on this day was to keep track of the number of sets I was doing. Again, remember why you are doing what you are doing.

Max effort bench press – this includes a variety of exercises, but the most por are the floor press, 2 board press, 3 board press, incline press and close grip bench press. On max effort bench press day, you pick one of these exercises and work to a 1RM. Most will switch to a different exercise every 1-2 weeks and simply try to break their record. On this day, based on your 1RM for THAT day, you will try to do 3 lifts at or above 90%. You can take as much rest as you want, but I would probably say around 3-5 minutes between your heaviest sets.

Triceps – one day is devoted to high intensity/low volume triceps work, the other is devoted to low intensity/high volume triceps. For example, high intensity triceps training would consist of 4 or 5 board presses or rack lockouts. The low intensity training will be geared to triceps extensions and pushdowns. On what day to put each of these is entirely up to you. In my experience, I've always had good results putting the high intensity day on dynamic bench day.

Shoulders – this is similar to the triceps in that there is a high intensity and low intensity day. The high intensity day is technically not high intensity, but high stress. In this category, I would put dumbbell bench press, dumbbell incline presses, military presses (with dumbbells or a straight bar) and dumbbell floor presses. In the low stress category, front raises, side raises and rear raises are good choices. Again, you can choose which day to put them on, but I liked putting the high stress shoulder training on dynamic bench day.

Lats/Upper back – Both days are devoted to lats and upper back and both are done with low intensity, high volume. The way that I worked this is that on Sunday, I would do lat work (usually a row or a pull-up) and no upper back work. On Wednesday, I would do another lat workout (but with a different exercise) and my low stress shoulder work would consist of a rear raise, face pull or a seated dumbbell power clean. So essentially, on the low stress shoulder day, I would kill two birds with one stone: an upper back exercise with a low stress shoulder movement. I did this because I never did front raises or side raises and felt that I got enough stimulation from my other work. It's not gospel, but it's something to think about.

Squat and Deadlift Parameters for the Standard Template

Dynamic Squat – All sets done on a parallel box. A three week wave is used using the following sets and reps.

Week 1 – 10x2 @ 50%
Week 2 – 10x2 @ 55%
Week 3 – 10x2 @ 60%
Upon completion of the 3rd week, you simply start the wave over again. All %'s are based on your best squat. Let's disregard equipment at this point and say it's based on your best 1RM of your box squat wearing whatever you usually wear on this day. Again, refer to my commentary on dynamic bench training regarding rest periods. This is not conditioning, this is speed work. Save your conditioning for another time.

Max Effort Squat and Deadlift – Similar to the max effort bench press, one exercise is used per week and worked up to a 1RM. Because most people have eliminated good mornings as a max effort exercise, I will choose the following for your exercises. I understand that many do not have these bars that I list, but this is the list, nonetheless:

Safety squat bar squat
Cambered bar squat
Manta Ray squat
(All squats are done on a low (1-2" below parallel), parallel or high (1-2" above parallel) box. As you can tell, there is a great many variations with these three exercises.
Rack deadlifts (or pin pulls)
Deadlifts while standing on elevated platform
Reverse band deadlifts
Again, you want to hit around 3 lifts at or above 90% of your 1RM for that day. Most people switch exercises every week or every 2 weeks. Try to break your PR from your previous effort. To make things easier, simply switch between a squat movement and a deadlift movement. Rest 3-5 minutes between your heaviest sets.

Hamstrings – now here is where things get tricky. Unlike the shoulders/triceps routine of high intensity/low intensity, many people are weak at such exercises as the glute ham raise that they simply need to do the exercise and not worry so much about sets/reps. If you don't fall into this category, you can do bodyweight glute ham raises on one day, and on the other day, you can add a band or a plate for resistance.

Low Back – Again, we cannot really isolate the lower back without hitting the glutes and hamstrings. But you can pick from exercises such as back raises, 45 degree back raises, Reverse Hyperextensions, pull-throughs and good mornings. Depending on how you do some of these exercises (i.e. with a great amount of intensity) you can use ONE of these for your hamstring and low back exercise. For example, good mornings can be done for both. If you were to pick reverse hyperextensions or pull-throughs, then you can get away with doing an extra hamstring exercise. Some people can train their lower back twice a week, others cannot. A good way to do this is to pick one "easy" exercise (R.H., pull-throughs, un-weighted back raises or band good mornings) on one day and pick a heavier exercise on the second lower body training day.

Abdominals – These are usually trained heavy twice a week in the standard template. Some good exercises to choose from weighted sit ups, Roman Chair sit-ups, stability ball, hanging leg raises, side bends. This is not very complicated but you just need to do them; that's usually the hardest part.

So let's go over the pro's and con's of the standard template:

Pro's of the Standard Template:

Variation: Because you are doing a variety of exercises on max effort day, it helps keep things fresh and keeps you motivated. Plus most people have never done board presses, floor presses or box squats before trying the standard template, so there are a lot of new exercises being utilized.

Record Breaking – You are doing two max effort days a week, so you have the ability to break a lot of personal records. This can keep motivation high and give you tangible results NOW. This is one of the best things about this template.

Easy: I never thought I would say this but if you actually think about it, the standard template is pretty easy to follow IF YOU THINK ABOUT IT. You have one slow and heavy day and one fast and light day for the squat and bench press. After each of those days, you train the muscles that involve those lifts. You try to be fast on one day, try to lift heavy on the other day and get huge afterward.

Combo of Max Effort, Dynamic Effort and Repetition Training: If done correctly, this combo is incredible. You can get fast, big and strong. These are three qualities that most people really want.

Flexibility with Supplemental/Accessory lifts – If you are doing the correct loading on max effort and dynamic day, then you can really play around with the volume with your training on these lifts. Let me explain: With the dynamic training, you are almost always operating within 50-60% and no matter what max effort exercise you choose, you are still operating around 90-100%. Now your volume can be raised and lowered by your assistance lifts. This can give you a lot of room to play around with and allow you to pick and choose exercises and volume based on how you feel that day.

Con's of the Standard Template:

Variation: Now stay with me on this one. Training for a big squat, bench and deadlift is not easy. But if you don't have good form on these three lifts, then things can start to go down hill. You can counter me and say, "Your form is trained on dynamic day." And to you I respond, "Fool! It's easy to lift correctly with light weight." While a safety squat bar can help increase your squat and deadlift, it won't teach you correct form. This is because the variation of the bar will throw your form off. Then you throw this nugget at me, "Well, I will work up on dynamic day to 90%" and to you I respond, "Are you now doing two max effort workouts a week?" Remember that if you are going to throw in a new wrinkle, then you are going to have to smooth something else out. You can't just add without taking away. (And this will be discussed in a future article).

Record Breaking: Now I've got two of the same things for pro and con. While record breaking is a good thing, it can also lead to a mentality of "testing" versus "training". Too many people try to break a record and will not fall within the 3-5 lifts at or above 90% of their max. All of their focus is devoted to breaking a PR rather than training to get stronger.

Too Heavy on Dynamic – I would say that the vast majority of questions about the squat revolve around dynamic squat day. Now if you take a step back and look, the PURPOSE of dynamic day (and again, I fall victim to trying to make things too simple) is to basically move the weight from point A to point B as fast as possible. Now for the bench, that is to move the bar from your chest to lockout; in the squat (or box squat) that is to move from off the box to standing. So now that we've established that, the problem that I've seen is that most people, when you add up the band tension and bar weight (and factor in that they are basing the percentages on a full-meet squat with equipment and they are doing an un suited box squat (different lifts!)): they are actually not even close to doing a dynamic workout. This is not so much a con of the program, but a con of the interpretation of the program. This wouldn't be a horrible thing if the max effort work and supplemental work was cut back, but 99% of the time, it's not. This was really driven home a couple of weeks ago in a conversation with Mark McLaughlin. To quote Mark, "The reason I think people some times bash DE work is because they do not execute it properly."

For the Standard Template to work properly here is a list of things that must be done:


All dynamic work must be as DYNAMIC. Focus on speed, not weight. If you are slow, then you are missing the purpose of this day. If the bar % is not exactly 55% or whatever, don't worry. Because you are doing a standard max effort day, I would rather have you focus on erring on the side of too light. Remember that bench shirts can skew percentages quite a bit, so if you are going to use %'s as guidelines, use your raw bench press as a guide.

Max effort work must fall within 3-5 lifts at or above 90% of that day. If you go below this, you are not getting the benefit of max effort training. If you go above this, then you are going to compromise other areas of your training.

Because you need form work on the main lifts, it would be advisable to work up on dynamic effort day. When you do this, the max effort workout must be tailored as such. For example, if you were going to work up on Sunday and hit 3 lifts at or above 90% on the bench press, the max effort workout on Wednesday would consist of accessory and supplemental work only. But you need to do the appropriate amount of max training on DE day. So instead of doing 8x3 on dynamic day, you can cut that to 5 sets and start working up. There is no set guideline for the amount of sets, but 5 seems about right. Now if you are going to work up on dynamic squat day, cut out the Monday max effort work PRIOR to that session. So that would be on Monday before the Friday squatting session. The Monday after the Friday session (I'm starting to get confused now) you can still do max effort work, but you may want to cut some of the assistance work. You don't have to, but it may help.

So when do you do all of this? For the bench training, it's a bit easier. This is because you don't have to pre-plan it. If you are feeling unusually strong on Sunday, then let it out and see what happens. A good estimate would be to try to do this every 3rd workout. For squatting, it may require a little more work and would stick to the every 3rd workout guideline. But (you knew it was coming) if you do feel a bug up your ass to go heavy on dynamic squat day, even if it wasn't planned, then the Monday workout after should be nothing but assistance and supplemental work. Just make sure that your heavy is "heavy". If you are going to do it, then commit and do it.

In regards to picking supplemental and accessory work – to make things simple:

Choose one high intensity/low volume triceps (lockout) movement per week.


Choose one low intensity/high volume triceps movement per week; remember this – if you are doing a lot of dumbbell work (which is essentially a close grip movement) you may not need a lot of volume on this exercise.


Choose one high stress shoulder movement per week.


Choose one low stress shoulder movement per week. Remember my example in the beginning of the article – I used this movement as an upper back exercise on my max effort bench press day.


Choose two lat movements a week; preferably one horizontal row and one vertical pull.


Choose one high stress low back/hamstring movement per week: good mornings, Romanian deadlifts, weighted back raises, weighted 45 degree back raises, glute ham raises with added resistance (band or weight plate).


Choose one low stress low back/hamstring movement per week: band good mornings, Reverse Hyperextensions, body weight back raises and 45 degree back raises.

Choose two abdominal exercises per week.


This is not in the template, but I would also choose some kind of quad movement per week. You can do it on either day, but I would probably pick dynamic effort squat day. Or you can do it the scientific way; flip a coin.

On Friday I tested my bench, I got 100kg for five. Here is a video.I could've worked up to a max but I was by myself and I don't want to die. Not yet anyway.

Today I did some squats. And a whole lot of leg work.I need to take a note book to the gym to record my numbers. Then I'll start posting them. ]

I've also done a few 400 metre sprints this week. Two each time with a two minute interval.

 

[wolfy]

So it's confirmed.
I injured my Rotator Cuff in my left shoulder... twice.

Any advice on how to take care of it?

Is it injured at the moment? I can send you in the direction of articles on how to keep it healthy and prevent injuries but not rehabilitation.

I'm officially back on, following the same regimen I had going on before thanksgiving. I'll post a full report at the end of the week.

You thought you could lose me huh, huh?? Well you DIDN"T! I worked out four times this week

Well done! Good job!

 

[INTJMom]

Is it injured at the moment? I can send you in the direction of articles on how to keep it healthy and prevent injuries but not rehabilitation.
...

Yes. I'm injured.

 

[wolfy]

Yes. I'm injured.

Have you seen a physio?

 

[INTJMom]

I got some ultrasound and "Bio-Freeze" on it at my chiropractor's office... 7 minutes.

 

[wolfy]

I got some ultrasound and "Bio-Freeze" on it at my chiropractor's office... 7 minutes.

Where can you go to find out how it is injured and what to do? The rotator cuff is a complex muscle group. What did they tell you to do? Rest?

 

[INTJMom]

Yes, rest.
I did some research online.
I'm all set. Thank you.

 

[kyuuei]

Sister, mom, and I did the DVDs and wii fit yesterday. Today and tomorrow we're doing combatives training It wears you out really fast!!

 

[ergophobe]

Did my third workout of the week today. Will do another tomorrow to finish with four. Monday - back to regular regimen.

 

[Udog]

Kenpo X completed. I've decided there's no way I'm using my final cheat this week. I'll likely need it for the NY meetup.

Uurgghhh :steam:

After working so hard and LOSING two pounds over the holidays, I was up seven pounds (!) the day after injuring my shoulder. Obviously that's water weight or something, but it's still on three days later. And I can't exercise or anything to help take it off. P.a.t.i.e.n.c.e..... Grrraahhh....

Yes, patience my friend. An ENFP strength!

 

[Tallulah]

Worked out 4 times so far this week.

 

[Udog]

I did 1.5 hours of walking around today and the X-stretch workout.

No cheats for me this week.

This week I did one lower body workout on Tuesday, upper body on Friday and lower body again today.

On Tuesday I tested my deadlift. I got 180kg for 5 reps. I took a video. it is here. I've decided to go back to conjugate training for this year as I got biggest and strongest doing that in the past. Here is the basic Westside template.



On Friday I tested my bench, I got 100kg for five. Here is a video.I could've worked up to a max but I was by myself and I don't want to die. Not yet anyway.

Today I did some squats. And a whole lot of leg work.I need to take a note book to the gym to record my numbers. Then I'll start posting them. ]

I've also done a few 400 metre sprints this week. Two each time with a two minute interval.

Thanks for sharing the article. I've made a copy of it, as I'll likely need a new routine before too long.

Also, neat seeing you and your gym. Thanks for posting that.

 

[poppy]

1/4
Mashed red potatoes and green beans for lunch. Snacked on some almonds and nutella. Did about a half hour of walking, took the stairs, etc. Something reasonably healthy for dinner, didn't record.
Eating: ok
Exercise: 30 min.

1/5
Had a yogurt, berry, and granola parfait for breakfast with juice. Mushroom and swiss panini for lunch. Scalloped potatoes and salad (with balsamic vinegar and olive oil) for dinner. Did about 30 min of walking and
15 minutes mixed weights and crunches.
Eating: good
Exercise: 45 min

1/6
Egg salad, lettuce, and cucumber sandwich with chips for lunch. Homemade enchiladas (non-vegetarian) for dinner. Snacked on some almonds and dried fruit. Felt a little sick.
Eating: good
Exercise: no

1/7
Oatmeal with nutella for lunch. Ate some things, but didn't write them down. Drank a lot of odwalla and other fruit juices. Very sick, slept most of the day.
Eating: good, considering
Exercise: no

1/8
Croissant and chai tea for breakfast. Snacked on a granola bar. Salad with the usual fixins, beans, and a quesadilla with peppers and onions in it. Did a little walking but nothing significant (still feeling under the weather)
Eating: good
Exercise: nah

1/9
Ceaser salad and an odwalla for lunch. Walked around for about an hour. Had frozen yogurt and a sandwich for dinner.
Eating: good
Exercise: 1 hr

1/10
A croissant, rice milk, and a little bit of tasty organic yogurt for lunch. Salad and sandwiches with steak, cheese and red peppers for dinner. Creme brulee for dessert.
Eating: ok
Exercise: no

TOTAL:
Eating: good
Exercise: 2 hours and some change

Was sick with the cold for a good part of the week. I'm pretty happy with how I did, considering.

 

[ergophobe]

Got my fourth workout in today - was a good one! Exhausted.

For the coming week, goal:
5 workouts
Any 2 cardio focused classes (Kickboxing/latin aerobics)
Rest can be elliptical with introducing weights again - maybe 2 days this week

 

[rhinosaur]

HOLY COW

I worked out for a long time yesterday. Focused on abs, back, and hip adductors / abductors. I am so sore! For most of the day I've felt like I've been run over by a truck.

The strange thing is that it took an abnormally long time to feel sore. I felt fine all day yesterday, and this morning, and then about mid-day -- WHAM! I can barely move.

 

[Udog]

TOTAL:
Eating: good
Exercise: 2 hours and some change

Was sick with the cold for a good part of the week. I'm pretty happy with how I did, considering.

Oh man, I'm glad you are feeling better! You did an excellent job considering sickness - colds are no fun.

What kind of mixed weights do you do, if you don't mind me asking?

For the coming week, goal:
5 workouts
Any 2 cardio focused classes (Kickboxing/latin aerobics)
Rest can be elliptical with introducing weights again - maybe 2 days this week

5 times this week, eh? Ambitious! Should I harass you on Wednesday to make sure you are keeping on track?

I worked out for a long time yesterday. Focused on abs, back, and hip adductors / abductors. I am so sore! For most of the day I've felt like I've been run over by a truck.

The strange thing is that it took an abnormally long time to feel sore. I felt fine all day yesterday, and this morning, and then about mid-day -- WHAM! I can barely move.

Hah! I know this feeling all too well - strange isn't it? Often times the peak soreness comes on the second day, though. This is especially true if you haven't worked out in awhile.

 

[Antimony]

Today: check. Although I did cheat and woke up too late to exercise in the morning. But I stretched and did some muscle toning exercises today. Will be better tomorrow

 

[Udog]

Week 20 Begins

Wow guys, we only have less than two months left. We've been at this for over 4 months now. Take a moment to think about that.

I'm seriously considering increasing the stakes for the final month, so we can finish strong. What I'm thinking is that for the final 4 weeks, everyone must submit a report (even if it's simple like "I was sick", "I made my goals", or "2 out of 4 workouts complete") or face elimination. I'll be sure to send a PM warning everyone of the change, and remind everyone to submit the report. It won't need to be submitted on time, as long as it gets submitted.

So... if anyone thinks that is a bad idea, please reply or PM me now before I make up my mind.

Anyway, here are the stats for this week. It's good to see more faces.

Name		Cheats 
Antimony	10
Clonester	5
Elaur		0
ergophobe	0
INTJMom		+4
Jen		10
Kyuuei		7
poppy		5
Tallulah	7
Trinity		6
Udog		1
Wolfy		10

* Includes those that have reported vacations, injuries, and sickness.

Those I need to hear from:
Domino
Fidelia
Jeffster
kelric
ladypinkington
Zarathustra

 

[kyuuei]

Sorry for not reporting, I had to rush off from job to job I'm still holding in there though! My mom is slacking while I've been away however She'll feel my exercising wrath when I return tomorrow!