^
It’s just too much to recover from. I work in produce so I’m constantly lifting and moving stuff around breaking down pallets and moving the stuff o the floor.
week 4
deadlifts/p-chain from end of last week
deads
385x5x2
385x3x3
deficit sldl (nearly flat back)
185x3x10 hook grip
facepull
forgot, but it was high rep
seated calf machine
again… forgot
week 5
shoulders/tris/calves (today)
strict press
145x4x2
145x4x3
btn press to top of head
95x3x10
lateral raises
20x2x10
20x1x12
donkey calf raises (rest-pause)
300x15 4
340x12 4
week 5
pull ups/lats/bis
pull ups
bw 40x3x3
bw 40x2x5
bb curl
75x2x10
75x8
HS iso-lat
45/sidex3x15
HS curl
25x3x15
week 5
squat/quads/calves
squat
305x4x2
305x4x3
smith machine jump squat
135x5x2
leg press
270x12
290x10
310x2x10
calf machine
140x3x25
possible next cycle upon completion of the current one:
Monday
squat
.9x1x8
add rep each week
bench
.9x1x8
add rep/week
lateral raises
rear delts raises
Wednesday
squat
.6x5x5
reduce rest each week
CG bench
.6x5x5
reduce rest each week
weighted chins
Friday
squat
.7x4x3
add 5lb each week
deadlift
.9x4x1
add set/week
bench
.7x4x3
add 5lb each week
Saturday
sldl
3-5x10
MP
3-5x10
lateral raises
triceps/biceps superset
shoot for the pump
What that looks like with weight in short summary
day 1
squat: 355x8x1 add rep/week
bench 275x8x1 add rep/week
lateral delt superset
back ext.
donkey calves
day 2
squat: 235x8x3
bench: 180x8x3
leg ext./leg curl superset
calves
day 3
squat: 275x4x3 don’t progress till next cycle, this is just form practice
dead: 445x8x1 add rep/week
cg bench: 210x4x3 add 5lb/2weeks
light face pull/rear delt raise superset
day 4
mp/chin superset
goblet squat/back ext. superset
calves
Continuing with new split and routine, but keeping the progression with the weight I’ve kept so far:
Sunday:
(.8)max squat & (.8)max bench day
squat
305x3x2
305x5x3
back ext.
bwx2x10 focus on contraction and slow and controlled movement; mostly done to flush hams
bench
235x3x2
235x5x3
lat./rear delt raise superset
15/10x2x15
HS preacher curl
25x2x20
Reasons for new split/routine:
-work capacity has gone to hell
-form is deteriorating
-speed sucked
-starting to have trouble keeping with the progression whereas last routine, I was getting ahead of progression probably b/c of the 1st three
Tuesday
(.6)squat and (.6)bench
squat
225x10x3 30s rest
bench
175x10x3 20s rest
leg ext/leg curl/db curl triset
70/60/20 per arm x2x20/20/15
flies
25x2x10 liked the stretch
will see if I should up the volume on assistance tomorrow
soreness/joint check:
-Elbows are a tiny bit sore, but almost sure they’ll be better by tomorrow
-just keep up the light curls every session
-quads have a tiny amount of doms
-probably from calf raises, but lower left knee a smidge tight and tender
-rolling lax ball on the meat on the shin helped a ton
Thursday
.7squat/.7bench/.8dead
squat
265x4x3 60s rest; reps were very explosive and form spot on
cgbp
205x4x3 cg is more upper back and less lat so I was having a little trouble with set up
deads
385x3x2
385x5x3
form was spot on, that mike robertson article had some good advice
ques:
- suck in breath
- sit back till just before back rounds
- move shins into bar
- grab bar
- lean back and pull slack out
- lead with chest and squeeze glutes with tons of tension in legs
Friday
did some stuff for the pump; I’ll replace this day with an easy prilepin’s table day with extra accessories
Monday
.8squat/.8bench
wasn’t feeling too great at all today but I got the prescribed reps
squat
305x2x2
305x6x3
not sure if I like the heeled shoe or not…
bench
305x2x2
305x6x2
liked ‘tearing the bar apart’ vs just gripping it really hard better
went home; felt beat
Tuesday
Pump WO
back extension/rear delt raise hybrid
10/handx3x15
standing twist crunches
60x3x20
later raise/fly superset
15x2x15
one more lateral raise set
15x15
concentration curls
20x2x15
pull up ‘shrugs’
2x12
This workout to work on weaknesses, improve work capacity, and facilitate recovery
Wednesday
.6squat/.6bench wo
squat
225x10x3 30s rest
bench
225x10x3 20s rest
hams and squads to pump
rear pec dec
Thursday
strict front squat RM
225x5
on last two reps, quads were giving out and p-chain started kicking in and resulting in the bar trying hard to roll out
pull up RM
12
8
went home
Friday
squat
265x4x3
cgbp
205x4x3
DL
385x2x2
385x6x3
back felt iffy set before last
back ext with pad up high
3x20
-Back got that way mostly because I got too cool inbetween sets
-Also, I need more leg drive, I know what good form is and feels like I just need stronger legs, front squat ahoy!
Steps taken to make back better:
T+5min
-took aleve
T+10
-contrast shower
T+some hours later
-took 2 concentrated fish oil
-band tractioning
-foam rolling and lax ball
back is feeling much looser and I have full ROM back, it just feels a little tender
Talked to a real 800+ DLer today in person! (about 800 raw in comp. and 840 w/ suit)
-forgot his name but I know the store he works and it is on facebook
-he said if I had questions to feel free to ask him either at the store, personal facebook, or store facebook
-he does a modified Westside style split and has spoken to Louie Simmons on the phone
Tips I got from him about Westside
-most people and him who do good with it don’t always take a max, usually take something close to 100% and do a double or triple or sometimes even seven
-sometimes did speed work, sometimes repetition work
-preferred pretty close variants of the main lift for ME work
-every 3rd to 4th week he went back to ME on the comp. lift
If I were to do Westside style training I would do this
- Do variants very close to comp lifts for ME (wide squat, front squat, full squat, deficit pull w/w-out bands, sumo, box squats for DL start)
- Alternate weeks between following Prilepin’s table and Speed work on what’s normally the DE day
- Try the work up to a 5RM first week, 3RM 2nd week, 1RM 3rd week deal
- More free squatting, always a free squat if I’m trying to build the squat
- Don’t always work up to a balls to the walls max, only if I’m feeling really on
About DE squatting… it basically is based on Prilepin’s chart…
Logic:
-speed work based on box squat which is .5 x free squat max
-so about .6 of box squat max
-if waving that’s 24 reps, 24 reps, 20 reps but there’s also the band tension…
-so it’s more like the 70 percent range at the top so that does follow the table in that range, even in the -70 range that’s still in the lower bracket of reps
-ME work based on Prilepin’s table
-you want to get in at least 4 reps in the 90 range
Ok… so I did go back to Westside…
ME upper
CGBP
205x5
225x5
235x3+1fail
13 reps in the 80-90% zone; good!
Press
115x7
95x3x8
tris were smoked coming into this so I didn’t have much pop on these
later raise partials supersetted with regular lat. raises
35/10x15/10
35/10x12/8
3 sets lat pull down supersetted with rope pull downs
just pumped things up
2 sets pec dec
worked for a stretch and pump
2 sets machine preacher curls
for a pump