RE/DE Upper
feet elevated on bench clap pushups
4x3
BP
240x5x5
2 minis speed bench
150x6x3
45s rest
muscle snatch as before
95x2x9
bb style seated db shoulder press
25x12
25x10
ME Lower
Wide Stance Front Squat
255x1
275x1
295x1
low bar wide stance GM
185x3x12
hit my hips better than the sumo sldl
ssb elevated reverse lunge
25psx2x12
good/bad girl machine
straight leg butt off bench leg raise
2x12
I guess when these get too easy it’s time to dragon flag
New start with Westside Style Training!
I’m going back to sitting way back squats and might even try to make my stance a little wider than it currently is. I’m not sure I’ll have to play around with that one. I will be using a wide(er) stance for DE box squats.
-For reference-
DE cycles:
scratch DL cycles
lactic acid tolerance: typically 20-30s rest
bench: 50px12x3, 50px14x3, 50x16x3
squat (no belt to box): 50px10x2 45s, 52.5x15x2 30s, 55.5x15-17x2 20-30s
DL: 60p for 18 singles 15-30s rest
straight weight:
bench: 70px8x3
squat: 65px8x2, 67.5x8x2, 70x8x2
DL: 70p for 12 singles 30-45s rest
strength-speed:
bench: 60x8x3 w/ minis
squat: 53x8x2, 55.5x8x2, 58x8x2 w/ light bands
DL: 70x10-12 singles 30-45s rest w/ chains (bands screw up bar path too much on DLs)
Peak:
For bench and squat: 95x3x1, 90x5x1, 50x8x2
DL: 92x3x1, 87x5x1, 50x12x1
The split:
-DE Upper Day-
DE bench
compound triceps
lats/upper back
shoulders/rotator cuff pull (band pull aparts, face pulls, etc)
biceps/elbow health
-ME Lower-
ME Lower
compound opposite type movement of ME (if ME squat, do DL supplementary)
moderate single joint hip movement (RDL, SLDL, DB swings, back ext, modified natural GHR, etc)
light unilateral knee dominate work
abs
(order of accessory hip or knee dominant movement and weight depends on ME movement)
-ME upper-
ME bench
compound chest
barbell row of some sort
shoulder/rotator cuff work push (cuban press, seated db clean and press, one arm press, etc)
biceps/elbow health
-DE Lower-
DE Box Squat
DE Pull
moderate unilateral knee dominant movement
light single joint hip hinge
abs
DE Bench Day replacing ME Bench day for recovery
DE bench at 70 percent
210x8x3 45s rest
It started slow, I thought once I got into a groove it’d go faster but not so much, I need to bump it down to around 180-190 (60ish percent)
DB 2 notch high incline press
55x12 90s RPE 8 barely
60x12 90s RPE 8
65x12 high RPE 8
push 55 to 60 next time
Strict BB Row at knee height
135x12 90s RPE low 8
135x2x10 90s RPE low 8
cuban press
15lbx2x8
I think I’ll stick to going light with these, it’s blood flow thing that helps me
db biceps curls
20/handx2x12 a little burn and pump, enough to make my wrist and elbows feel nice
DE Lower
DE Box Squats (sitting way back pushing knees out hard)
255x10x2 45s
lots of pop on all of them, form got a lot better when I started thinking more hip abduction vs extension
DE Deadlifts (stiff thicker bar and beltless, I’m guessing this weight would 60 percent of my max on this deadlift variation)
315x12x1 30-40s
DB Walking Lunges
30/handx2x24steps
tried some band assisted N-GHRs and hated them, I’ll just go with some sort of bw leg curl or band leg curl
spinny thing in both hands ab roll out
2x12
Will see tomorrow if that’s enough volume on the assistance after the DE work.
DE Bench Day
DE Bench
185x8x3 45-50s
this was the perfect weight, I had to apply maximal force to make it move fast. just be sure maintain maximal tension and don’t get loose
DB JM press
45x12 90s
50x12 90s
55x12 90s
DB Row
50x2x12 60s
50x12
cable rope face pull neutral grip w/ pause
30lbx3x12 45s
cable rope hammer curls
60lbx2x15
Practiced Box Squats with a 20-30lb bar for 10 minutes
really started getting into the groove and stretching out my hip flexors and groin
Now that my squat style is changing, I need to adjust the ME exercises:
-ME Lower Movements-
SSB Free Squat
Chain Free Squat
Front Fee squat
SSB slightly high Box Squat
parallel box squat
Chain Pull
-supps-
front squat
box squat
Always free squat at least 1x a week
ME Lower
Parallel Box Squat
225x5
255x5 RPE 8
275x5 RPE 8
295x5 RPE 8-9 anymore reps would’ve gotten ugly
wide stance front squat
170x4x6 60s rest
Cable Pull Through
100lbx3x12
this wasn’t enough weight
leg ext for pump
pallof press
50lbx3x12
prisoner back ext.
3x12
ME Bench
Paused Bench Press
195x5 RPE 7-8
225x5 RPE 8
245x5 RPE 9 could’ve been an RPE 8 I think and gone for even more after this set, but I forgot to pause the first rep so a couple of inches up I remembered and brought it back down to pause
but hey, still a PR!
tension at the bottom was perfect, like a loaded spring ready to launch
2 notch high incline db bp
60x2x12 90s RPE 8
55x6 RPE 8
BB Row just below knees
135x3x10
db cuban press
10lbx2x10
10lbx6
arm superset for elbows and shoulders
conditioning:
flipped a tire for 10 minutes
After the bench PR everything fell just kind of flat, but that’s okay because I got a bench PR
DE Legs
Beltless Box Squat
255x10x2 a lot more pop off the box than last time, I’m really getting the hang of this
Beltless Free Squats afterwards:
275x2 RPE 7
295x2 RPE 7
315x2 RPE 7
335x2 RPE 8 weight finally slowed down significantly at this weight. an 8 for sure, not sure if it was 2 or 3 in the tank
I’ll try widening my free squat stance so I can wind that hip capsule and explode more
the free squats felt really good, doing the box squats seemed to give them more pop
pretty good for different footwear and style of squat so soon, maybe I’ll give low bar a shot again too
Ghetto GHR: barbell against wall, heels against wall and ankle/lower leg digging into bar tampon with knees on bosu ball
bwx2x10 felt so different and intense I figured I wouldn’t go overboard on it
db short step forward lunges
20lbx2x20
KB kettlebell swing/ab roll outs
50lbx2x17/bwx2x15
Monday DE Bench
BP
185x8x3
felt lots of pop even on my CG sets so I took the weight up to a heavy triple
205x3 RPE 7
225x3 RPE 7
235x3 RPE 7
245x3 RPE 8 maybe
255x3 RPE 8
DB JM presses
50x3x12 90s
DB Row
50x3x12 60s
Face Pull w/ short pause
30lbx3x15
cable curls
60lbx2x20
did a bunch of box squat practice with the bar and some free squats with 135
ME Lower
Chain Squat (trying with new form which is low bar, sit back real far and push knees out hard with oly shoes)
265x5 RPE 8
295x5 RPE 8
330x6 RPE 8 barely 2 in the tank
SSB high box squat
185x5x5 60s
Ghetto GHR
11
8
really gotta focus on not doing a mini back raise on the bottom to get momentum
cable pull through
110x3x12 60s
pallof presses
60lbx3x12
Originally Posted by HamburgerTrain View Post
What I would do for added volume:
-Work up to a 5, 3, or 2 rep max at a 7, 8, or 9 RPE.
-Estimate what percentage of your max on the variation you did for the last set
-Use prelipins table to either do the low end or the optimal reps for that given percentage.
This worked really well for me.
ME Bench
light touch short paused 2-board
245x5 RPE 8
265x5 RPE 9
265x3 RPE 8
265x3 RPE 9
this is the higher end of difficulty I’ll want to do, since I got a PR at a high RPE I probably should’ve opted for the lower end of Prilepin’s table of 10 total reps vs the 16 I got
db 2 notch high incline
50x3x12
BB Row
135x12
135x2x10
strict seated db clean and press
10lbx3x12
standing db curls
20lbx2x15 I like that stretch and pump in my elbows and shoulders very nice
chest/shoulder stretch w/ 5lb dbs for a couple minutes
DE Lower
high bar beltless parallel box squats (lowest plyo box with a wheel on top)
265x8x2 45-65s rest
these are helping bring up my hamstrings and entire back a lot while teaching me how to push my feet and hips out hard
beltless deadlift w/ squat bar
315x10x1
ghetto ghr w/ mini-band
11
9
7
leg ext
10x3x15
ab roll outs/prisoner back ext
3x15 for both
Will be tracking progress on my form technique so I get insight there along with programming. To start here’s a Squat and a Deadlift set from yesterday’s DE day:
Box Squat
Deadlift
I can’t see anything with my Squat and DL. I know there isn’t such a thing as perfect form, but I can’t spot what’s wrong.
GHR
I can tell here I’m not getting full extension. I’ll work with a light band to help ensure I do.
And from my last lower ME day:
Depth is borderline. I need to focus harder on pushing my knees out harder since my hips bind sooner with this style. This will help reduce knee travel and hit depth while remaining just as upright.
-Transitional Block-
*1 week
*focused on prehab and conditioning
*DE work is lactic acid tolerance
*high volume, high density training (i.e. high reps, supersets, etc)
*ME deload
Monday DE Bench
1-board BP
150x17x4
got too hard to keep intervals down and maintain speed so I shut it down there
foot elevated by bench CG pushups/cable rows
bwx3x15
50x3x15
wow, what a pump throughout my entire upper body
rope triset: face pull/pinwheel curl/tricep push out
20/30/30x3x20
db fly stretch for a couple of minutes
hamstring/groin wall stretch for a couple of minutes
conditioning:
1 legged running for 10 minutes 1:1 work/rest ratio (lactic acid conditioning)
I liked these a lot more than I thought I would
I always knew my left glute didn’t completely fire correctly since that SI injury late '09 but wow I could really notice here, will start doing one leg bridges and clamshells in my warm ups
Tuesday DE Squat (replacing ME lower)
SSB Box Squats
175x12x2
this was a lot harder than I thought, that weight wanted to pull the center of gravity forward so much
really gotta focus on spreading the floor better and keeping tension on my hams
this was the last set, a little slower than one of the earliest seen below
band leg curl/goblet squat superset
50lb kettleball and light band I think for 3 sets 60s rest between the sets, breath being the the main limiting factor burn being a close second
leg ext
85lbx3x20 45-60s rest
back ext/ab wheel roll out
3x12 45s rest for both
conditioning:
hand on the heavy bag for 10 minutes 1:1 work:rest