PR and excellent form.
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For what it’s worth, my mom is 6 years older than my dad and they’re going to celebrate their 46th wedding anniversary on June 9th.
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@creative_name Thanks
@LoRez that makes a lot of sense but then again a lot is weird when going from school life into work life!
@Bambiwithhorns Thanks!
@QuadQueen Holy crap! 46 years is a long time. Good for them!
DE Upper
Warmup:
Ts, W’s, Y’s on ground with 2.5lb plates
5 min 90lb sled drag
Jerk: 160x10x2 (30 sec rest)
3in block bench: 165x3x10
Seal row: 145x10,8,8
Machine OHP: 150x10,8,8,7
Ab Wheel: 4x5
Pushdowns: 80x3x20
KB Hammer curl: 17.5x3x15
Dead hang: 1:00 pronated. 30 sec supinated
Notes:
- Going to start doing more stuff that supersets well together. Feeling out of shape and supersets are so efficient with time
- Shoulder feeling wonky so 3in block bench made the appearance. I need to throw in dips. Thinking it’s going to replace pin press for the time being.
- I do the seal rows with my head on the pad and shoulders rounded at the bottom and head up and hard upper back extension at the top. It makes me feel my back work so damn hard.
- Going to note take on the westside method thread since it’s such an amazing resource.
- Weighed in at 188.5 yesterday
- @T3hPwnisher I finally got some bearfoot shoes in. They are actually now my favorite barefoot pair to train in.
- Lastly teamEvilGSP followed me on instagram. I always forget about them but they put out some really good information
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Great to hear dude! They’re my favorite footwear period. I have too many pairs: just keep buying them up, haha. I have my “good” pair for nice occasions, my regular kick around, my beaters, etc.
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Literally looking at the slide on ones right now!
My only issue is they are a little narrow but having the in-between sizes is huge because I’d rather have a tighter shoe than one that messes with my gait because of the extra length!
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Extra work
Decided to play around with my rings outside for the first time in a while. Got a skin the cat on my first try and some cool other pics. My legs look really tiny but my squats the strongest it’s ever been. No idea on that one
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I think I still have my pair somewhere on my basement, I trained a fair bit on them back during lockdowns. I haven’t done ring dips in a while, but they’re still my preferred way of dipping :]
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yer but the pecs mate what about the pecs.
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@creative_name i really need to dips in general again
@simo74 luckily I get positive affirmations on all my muscles now!
De lower
Ssb squat: 155+greens: 18x2 (EMOM)
High pull: 175x9x2
BSS: 50x8, 60x8, 70x8, 80x8
Chins: 25x3x8
Sandbag to shoulder: 175x5x1, 200x1
Frame carry (50ft): 225x1, 315x1, 405x1, 495x20ft
Notes:
- fun day. The working up on accessories is more enjoyable than straight sets. Especially for split squats. Its probably because I just redline the straight sets but redlining a topset is better for me this way
- Frame handles had no athletic tape so it was straight smooth metal. Shit was rough
- 220 Sandbag would have been there if I hadn’t done 18 sets of squats
- In reading “westside method thread”, it gives permission to do more than just 10 for DE work. I really like this. My squat was feeling super strong. Going to add in deadlifts instead of high pulls soon
- got footage of 1 squat set and frame carry topset. Will upload
- gym owner was like “bands are stupid”. He maybe right if in the context of traditional westside but I think just a little tension to decelerate the lift is proving valuable. Also you have to be tight all the time with bands and that’s helped a lot on everything
- Musclebitter and I are officially dating. I went to her place last night and we talked about everything so that’s really fun
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Since there’s band tension coming down both in front and behind you, do you feel it pull you forward or backwards, or does the bar just slide over the bands so it pulls you straight down?
Also, how do you like these as compared to chains? I know the engineering side of it, that chains get linearly harder, but bands exponentially… but how does that actually feel for you?
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Mostly just straight down but I can’t tell if it’s the SSB or just the bands pitching me forward a little. It’s probably a combo because I stay way more upright with the bands to fight against.
Much rather the bands to be honest. They lock you into a pattern and if you get out of it, it’s a fight so I stay way more tight. Granted I haven’t used a shit ton of chain weight yet. They are easier to set up and bring around compared to chain. The chain feels like I can be less explosive too
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Congrats!!
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@QuadQueen Thanks!
ME Upper (yesterday):
3in Block Press: Barx5, 95x5, 135x5, 155x5, 185x3, 205x3, 215x3, 235x3, 245x3 (PR)
Backdowns: 185x2x10
Dips: BWx3x10
JM press: 160x2x8, 160x12
Seal row: 145x3x10
Seated DB Cleans: 15x3xFailure
GHD Situp: 3x10
KB Hammer Curls till pump
PM Session: Throws
Caber throws
27lb rock throws
Notes:
- Fun day. Musclebitter comes to strongman saturday but we got to practice the throws later. She’s pretty good with them
- Borrowed my gyms caber. That was a lot of fun. It’s a light one probably around 45-55lbs
- Had a fun day with family today. Always needed
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ME Lower
4in deficit sumo: 135x2x3, 185x3, 225x3, 275x3, 315x1, 365x1, 405x3xmiss, 385x1 (pr)
Back off: paused- 275x3x3
Front squat: 200x3x5
RDL: 285x3x5
RH: 230x2x10
Notes:
- I like this lift. It’s pretty fun
- Thinking about adding deficit deads for DE DL work
- thinking about switching the builders by rotating them. So if it’s a quad based ME lift I’ll do hamstring builder and so on. It’s just hard to everything with the heat being bad
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Conditioning
“Easy” Prowler:
10 rounds- long- 90lbs 1 min rest
(less than 15 minutes total)
Notes:
- Prowlers back because I could use more conditioning. Muscle bitter and I are agreeing to push it once a week so yay for accountability partner
- Why is the prowler really back? Appetite is not there so this will probably make me hungry. Plus I’ve never been out of shape looking when it’s in the program consistently
- On this week of me fucking with conjugate, I’m ripping the max effort lower day right out of WS4SB. Only adding in 2 backdown sets of the main lift. 2 builders is too much so I’m doing what I talked about a couple posts ago.
- I feel surprisingly good after yesterdays pull. I’m really happy with that because of the height and the fact it’s the second time I’ve done sumo
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Synthesis of Westside Method Thread Pt. 1
General:
- More time needs to be spent building a base
- THEN YOU BUILD STRENGTH AND COORDINATION
- If not meet is planned, transmutation/building true specific SBD is not needed
^ If you are not competing, you still need to test maxes on SBD to ensure it is working and DE is correct - Spend more time cycling Accumulation and Intensification
- Louie said if you pull under 800lbs, use quaded minis. Over, quaded monster minis
- Build your weakpoints. Always
Accumulation block (base building):
DE Effort:
- Varied each week with high volume/less assistance gear/less band-chain
- Aim to increase GPP/muscle
- Speed-Strength (generally 50-60% bar with 25% band and 12x2 for example) (aim lighter but more focus on force through bar speed)
- ^ changes depending on lifter. If you are explosive, more straight weight and less accommodating resistance. Can grind, less straight weight, more accommodating resistance
- Ex: Do like 20+ sets in a set time and try to beat it.
ME Effort:
- Heavy efforts: 3-5 reps instead
- Same applies for general ME information (things to build the lifts etc.)
Accessories:
- Needs to be more straight sets (like 5x10) in this block
Intensification block:
DE:
- More consistent week to week (stance etc.)
- More supportive gear
- Shifts to Strength speed (heavier to strain max force with repeated strain)
^ 40%bar+40%band (8x2)/same+50% band(6x2)/same band but work up to double/deload
^ See nuance under DE about lifter type - Volume will drop here because heavier
ME:
- 1’s
- Focus on true max effort and strain
Accessories:
- Become more of work up to 3-6rm
- Training strength versus a huge base
More to come. Still not finished. Done for the night. I was reading this shit and was like “Oh crap Jim Wendler did this too”. Not surprising a dude from westside mirrored this in his programming but I just like to learn about stuff related to lifting and lift weights
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Lifting together is a game changer. I haven’t been able to lift with my wife since we had kids, due to childcare. So I’m building a home gym just so we can get back after it.
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It’s very fun. I like the fact we will warm up together and then do our own thing but help like change plates. Makes everything go quicker!
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DE Upper
Sandbag Throws: 35/40: 3x1
Push press: 170x6x2
Incline bench: 135x3x9
Rows: 155x3x10
Machine press: 150x2x10,2x8
Ab wheel: 4x6
KB Curls: 26x3x10
Seated DB cleans: 15x2x10, 10x3x10
Grip work: Lots of hanging with a 45lb plate
Notes:
- I freaking love those sandbag throws. Hands down one of the most enjoyable events.
- Push press is getting a little too heavy. Need to back down the weight
- That machine OHP is more of a tricep movement for me. I use full rom but shoulders don’t seem to get hit by it hard
- Weighed in at 192 this morning. I look cool for once as seen in the sandbag video
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