Is it fine doing DE work and fatiguing rep effort work on the same day?

[Richie_Awesome]

Say I come in and do 10x3 speed benching with 55-65% of my max(w/e i'm doing for the day)

Could I then do 3x8 dumbell bench, 3x6-8 incline barbell, etc?

Or is the point of the day to only do the speed work and then get out?

thank you

[bigred90]

your DE day should have some assistance work in there. D/e Bench is where i put my heavy tris/high stress shoulder work. See what works best for you. For example on my D/E days, ill do my bench speed work, 4x5 Rack Lockouts, 4x5-8 Military Press, Lat work(vertical day), and upper back work.

[Richie_Awesome]

your DE day should have some assistance work in there. D/e Bench is where i put my heavy tris/high stress shoulder work. See what works best for you. For example on my D/E days, ill do my bench speed work, 4x5 Rack Lockouts, 4x5-8 Military Press, Lat work(vertical day), and upper back work.

Ok.

I have a setup like this.

upper body ME
Lower body ME and hypertrophy
rest
chest and triceps hyertrophy
back, biceps, and shoulders hypertrophy
rest
rest


what day should i throw speed benching in on? i have been doing it on the chest and triceps hypertrophy, is that the best idea? and would it hurt a lot to throw it in on back, biceps, and shoulders hypertrophy? it's 1 day after the chest hypertrophy, but it shoudln't take a huge toll on my recovery, should it? It's no where near failure.

[bigred90]

id put the speed bench work on your chest/tri day. Have you considered doing the back/bicep/shoulders hypertrophy days on your Upper body days? You could then switch to a basic Me/De Upper body.
M/E Day- M/E lift, light shoulder, light tri, vertical lat,upper back and throw in some bicep curls

D/E Day- D/E lift, high stress shoulder, heavy try, horizontal lat(rows). upper back, and maybe some bicep work

You would still workout 4 days, and judge the volume/intensity of your assistance based on your recovery. I know my shoulders are weak, so i know i cant push them as hard as i do my tri yet. Also, what are your goals? are you going for more of a Bodybuilding split, or strength gains?

[Richie_Awesome]

id put the speed bench work on your chest/tri day. Have you considered doing the back/bicep/shoulders hypertrophy days on your Upper body days? You could then switch to a basic Me/De Upper body.
M/E Day- M/E lift, light shoulder, light tri, vertical lat,upper back and throw in some bicep curls

D/E Day- D/E lift, high stress shoulder, heavy try, horizontal lat(rows). upper back, and maybe some bicep work

You would still workout 4 days, and judge the volume/intensity of your assistance based on your recovery. I know my shoulders are weak, so i know i cant push them as hard as i do my tri yet. Also, what are your goals? are you going for more of a Bodybuilding split, or strength gains?

Aesthetics are slightly more important at this point, but I love strength haha, so it's a bit difficult. I know aesthetics will come with strength gains and goals as well. You think it'll be ok to do a quick speed work set today, or is that not a good idea? I wouldn't do it again for 6 days.

[bigred90]

is today your back/bicep/shoulder day?

[Richie_Awesome]

is today your back/bicep/shoulder day?

Yes, I forgot to do the speed benching yesterday and wanted to get it out of the way today.

For today, I think it would only warm my shoulders up more without interfering with my shoulders workout, but if it's a very bad idea, I won't do it.

[John Prophet]

mixing and matching is fine

[bigred90]

id go ahead and do it. And then get your routine in check starting next week. The basic westside template has DE upper body on sunday, and ME on wensday, so the rest time seems fine

[Richie_Awesome]

Thank you. I tried it, but my chest and triceps felt so tired.

I don't think I should have done it.

[bigred90]

is this your first speed work?

[Richie_Awesome]

is this your first speed work?

no.