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12 Week Mesocycle....Please Comment

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Entity83
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2004/01/03 21:09:43 (permalink)

12 Week Mesocycle....Please Comment

This is my new training cycle for the 12 weeks between jan. 8th - April 1st. What Im trying to accomplish here is to somehow combine western periodization with westside methods in an attempt to reduce the immense strain imposed on my joints when training westside full cycle. Plus training westside all the time gets kinda boring, and despite Louie Simmons' claims, westside seems to get just a little stale after a while. Also, I have a shoulder injury that needs some more rehab before I can train with max weights again. I also believe that westside methods lead to a somewhat neglection of shoulder and back training so one of my goals for this cycle is to concentrate more on those muscles. I also wanna start using my bench shirt and squat suit more but feel I need a good base of raw training before I can really take advantage. I know this is alot to read though but if anybody could look it over and give me some feedback or suggestions Id be more than grateful.
12 Week Mesocycle:
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Weeks 1-3: Hypertrophy/Rehab phase(power bodybuilding)
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Sun.- Delts Abs.
mon.- Arms, Forearms, Abs.
Tue.- Legs
Wed.- off
Thu.- Chest, Abs.
Fri.- Back, Abs.
Sat.- off
6-10 rep range w moderate weight
large emphasis on joint training
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Weeks 4-7: Modified Westside Method
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Sun.- ME Bench, Tri's, Anterior Delt work
mon.- Back, Bi's, Abs.
Tue.- DE Squat, Hips, Quads
Wed.- off
Thu.- DE Bench, Tri's, Lateral Delts, Abs.
Fri.- ME Squat, Posterior Chain muscles
Sat.- off
Follow westside for reps and rest periods,
use bodybuilding methods for assistance work
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Weeks 8-10: Strict Westside Method
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Sun.- ME Bench, Tri's (6-8 sets), Lats, Delts
mon.- off
Tue.- DE Squat, assistance same as ME day
Wed.- off
Thu.- DE Bench, Tri's (2-4 sets), rest same as ME day
Fri.- ME Squat, Hams (2 exercises), L.Back (1), Abs. (1-2)
Sat.- off
All reps and rest periods followed exactly
assistance work done using "modified repetition method".
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Week 11: Dorp assistance work, use Gear (bench shirt ext.)
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Sun.- ME Bench
mon.- off
Tue.- DE Squat
Wed.- off
Thu.- DE Bench
Fri.- ME Squat
Sat.- off
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Week 12: drop speed work, attempt to max out with Gear
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Sun.- Bench
mon.- off
Tue.- Deadlift
Wed.- off
Thu.- off
Fri.- Squat
Sat.- off
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Bench shirt and Squat suit used during weeks 7, 10, 11 & 12
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end.
Thank you again for any feedback you can give.
-Gene G
#1

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    ozzy
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    RE: 12 Week Mesocycle....Please Comment 2004/01/09 13:38:31 (permalink)
    i think weeks 1-3 you are training to much and not getting enough rest. Training abs 4 times a week is also far to much IMO.

    You might as well just follow a standard westside routine IMO

    Week 11, why drop assistance work????

    #2
    Entity83
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    RE: 12 Week Mesocycle....Please Comment 2004/01/09 18:18:16 (permalink)
    I also think it is a bit too much in the first few weeks, but I really wanna include a seperate arm and shoulder day and legs need to be by themselves regardless so thats the only way I could work it into my schedule, if you have any better ideas i would definetly consider them. I havent trained abs in literaly half a year, so overtraining them a little will do no harm besides, I hate training abs too much to do anymore than like 4-6 total sets each session. As far as dropping the assistance work, ive had a few other people tell me that its not a good idea but some saw no problem with it so Im not sure what I will do, maybe ill just keep it.
    #3
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