Thursday
Squat:
365x2x2
put the belt on
365x3x2
these didn’t go so well, they weren’t fast, they weren’t even smooth or done with good form, I should’ve used a good bit less weight for this day
The 3 week cycle isn’t over yet, but I’m ready to decide what to do for the next one.
–Weaknesses–
Deadlift: maintaining a good starting position and not letting my low back take over
Bench: middle of the stroke, shoulders for stabilizing and tris for following through
Squat: I have good pop right out of the hole, after that I lose steam and can’t keep my knees pushed out and my back starts to take over, mostly need hip abduction and extension, but still need a little quad work, also I can’t keep the bar even, one side and pushing harder than the other
–Movements–
Squat:
ME: MR Wide Squat
DE: Beltless Comp. Squat something in between squat and pull (.65-.75)
RE: BB Lunges
Bench:
ME: Paused CGBP
DE: Wrapless Comp Bench; you’re bench is snappy even at heavy weights so go a little heavier on prilepin’s table (.70-.80)
RE: Military Press
Deadlift:
ME: Beltless Deficit Dead
DE: Same Paused Dead; go pretty light for speed-strength since you grind forever (.60-.70)
RE: Sumo SLDL
Revised Template
Friday
Wide Stance MR Squat
255x5 RPE 7.5
285x5 RPE 7.5-8
285x5 RPE 8
Standing Press
75x10 RPE 7.5
95x10 RPE 8
100x10 RPE 8.5
Pause at Shins Beltless DL
255x4
285x3x4
Took it somewhat easy b/c I felt kind of beat up, but not so much I couldn’t get in some work.
Sunday
1-Plate Deficit Beltless Deadlift
315x5 RPE 7.5
345x5 RPE 8
375x5 RPE 8
I new I could’ve bumped it to 405 and left at least 1 rep in the tank but my back was already getting too involved in the lift
Bench Press
210x4x4 Didn’t feel much snap or staying power so I listened to my body and left it there
BB Reverse Lunges
105x3x14 (14 for both legs)
Tuesday:
Short Pause CGBP
225x5 RPE 8
240x5 RPE 9
225x5 RPE 8.5
Stiff Legged Sumo Pulls Candito Style
225x3x10
Metabolic Finisher:
Roll into Squat Jump for 5 minutes- made my joints feel better and nearly made me puke. I like it!!!
I’ll go ahead and finish this 3 week cycle as planned, but I want conditioning and fat loss next cycle. Here’s the general notes:
Modified ME will be a slow incline ramp: 5x5, 5x3, 5x1
-example-
Short Pause CGBP
185x5 RPE 7
195x5 RPE 7
205x5 RPE 7.5
215x5 RPE 8
225x5 RPE 8.5
DE work will be high in volume with short rest 10x4 50 pecent(ish), 8x4 55 percent(ish), 6x4 60 pecent(ish) 30-60s rest
RE work high in volume lower rest like 5x10 45-75s rest
edit: Screw staying the course, I want fat loss now, I’ll start tonight
Thursday:
CAT Beltless Squats:
225x10x4 45-75s rest
-good pop on these
worked up to 275x4
-was suprised how it got difficult so quick, that volume did a number on me
upper body fluff
Friday:
MR Wide Stance Squat
225x5 RPE 7.0
235x5 RPE 7.5
245x5 RPE 7.5
255x5 RPE 8
265x5 RPE 8
I was so tore up by the DE squats it didn’t take much to get the stimulus I was looking for
Standing Press
75x5x10 60s rest
Sunday:
1-Plate Deficit Beltless DL
315x5 RPE 7
325x5 RPE 7.5
335x5 RPE 7.5
345x5 RPE 8
355x5 RPE 8
Short Pause BP
155x10x4 30-45s rest
these had pretty good pop on them
This week I’m taking off on RE Squats and Deads for recovery, will see what I need to do next week when I get there.
Westside majorly confuses me haha.
I think that some day I will give it a run, any tips?
You seem to know your shit and make good progress consistently.
I’m going to have to change some things up for recovery, but the basics will be the same.
ME: Work up to an RPE 7.5-8.5, back down and do 4-6x5 with short rest at 60 percentish and not worry about fast bar speed.
DE: Just as an experiment, I’ll try some easier to moderate speed-strength for 2-3 working sets and move up slowly warming up, than work up in weight with straight weight until the wheels don’t jiggle at the top. Since this is more of an accumulation things I’m doing, I’ll very slowly work up in weight after the speed-strength stuff so I get more morphological adaptations.
True speed work with about 25-35 percent of my max. I’ll use one more notch of accommodating resistance than I would normally use if I were using bands or chains (e.g. I usually just use doubled minis for speed bench so I’ll use that plus chains).
RE: As is, except one of those leg movements will have to be a lower intensity exercise for the sake of recovery
Conditioning: Do some stuff that makes you get down than back off the floor. It makes my joints feel happy even though I wanna kill myself while doing it. Like burpees, deck squats, man makers, get ups, etc.
[quote]trivium wrote:
Westside majorly confuses me haha.
I think that some day I will give it a run, any tips?
You seem to know your shit and make good progress consistently. [/quote]
Start out keeping it really basic. Choose ME variations that fairly close to the comp movement. And be sure to practice the main lifts.
You’ve seen the Westside threads by Storm the Beach, right? If not check them out and he’s a regular on bb.com. He’s always happy to answer questions and he knows Westside way better than me.
He has changed some of his views on Westside since he made those threads. The main ones being using the straight weight comp form for DE work and opting for a little more volume with ME lifts by not pushing them as hard and doing back off sets. The way he suggested I do that in particular is work up to an RPE 7-9, then back off to the 60-80 percent max range and follow the lower end of Prelipen’s table.
[quote]Fletch1986 wrote:
[quote]trivium wrote:
Westside majorly confuses me haha.
I think that some day I will give it a run, any tips?
You seem to know your shit and make good progress consistently. [/quote]
Start out keeping it really basic. Choose ME variations that fairly close to the comp movement. And be sure to practice the main lifts.
You’ve seen the Westside threads by Storm the Beach, right? If not check them out and he’s a regular on bb.com. He’s always happy to answer questions and he knows Westside way better than me.
He has changed some of his views on Westside since he made those threads. The main ones being using the straight weight comp form for DE work and opting for a little more volume with ME lifts by not pushing them as hard and doing back off sets. The way he suggested I do that in particular is work up to an RPE 7-9, then back off to the 60-80 percent max range and follow the lower end of Prelipen’s table. [/quote]
I am familiar with Prilepin’s table.
Can you base most of your DE/ME/RE work on that?
I will have to look for Storm the Beach’s post. I did not see it yet.
I’d also do a separate accumulation and intensity block. I’ve found it’s just too hard to put priority on everything at once, but it’s much more doable to work on everything at once but put some things on the back burner while focusing harder on others.
Basically in the accumulation block, your building a strength base (gains made with volume are longer term), build muscle, and build up your conditioning. The intensity phase is where you’ll go heavier.
When just starting Westside training, it’ll be better to use the same ME movement 3 weeks in row to better learn the new movements and see if they work for you. You can work up to a heavy 5 first week, 3 second week, and 1 the 3rd week or you could use a 5, 3, or 1 for all 3 weeks, but 1st week don’t push it too hard, 2nd week push hard but leave a rep or two in the tank and the last week go all out. Just pick a way of doing it to start out with, it probably doesn’t matter that much.
DE is best done in waves. For accumulation you could do a lactic acid training cycle. That’s basically ridiculous volume with ridiculously short rest periods between sets while still trying to move the weight stupid fast and it make the muscle scream while making you wanna puke at the same time… good stuff 
Anyway, the point is to get more volume in so you could just go with a bit lower percentage and a bit more volume if you want to do it more conservatively.
I’ll just give you an example accumulation block that should be fairly basic.
DE Bench Day:
DE bench 50 percent all weeks but week1 12x3, week2 14x3, week3 16x3
Supplement: something you know has good transfer to your bench, choose a high volume rep scheme like between 30-50 total reps. Remember, in this phase you’re trying to build muscle or conditioning so choose your weight and volume accordingly
Assistance and Accessories: Build balance and prevent injuries. Stuff like rows, facepulls, shoulder raises, flies, etc
ME Lower Day:
ME lift Something similar to your comp lift but not the comp lift done like explained above
Supplement: opposite movement patter as the ME lift like if you did ME wide stance squats, choose a pull or GM variation
Assistance and Accessories: same idea as upper
ME Bench:
ME Movement
Supplement: Like with the DE movement. I like to separate low end supp and high end supp for ME and DE days. Like on DE chose 2-board presses, but on ME choose wide grip bp.
Assistance and Accessories
DE Lower:
50 percent of your squat, week1 12x2, week 2, 14x2, week 3, 16x2
50 percent of your pull week1 12x1, week 2 14x1, week 3 16x1
Assistance and Accessories
*I didn’t include a supp for this because after that much squat and dead volume you probably won’t be up to it but if you can handle it and have the time go for it
The DE work there is a lactic acid wave. You could also just wave 50-60 percent going from 12x3, 12x3, 10x3 for bench for example.
Lemme know if you have an questions.
[quote]trivium wrote:
[quote]Fletch1986 wrote:
[quote]trivium wrote:
Westside majorly confuses me haha.
I think that some day I will give it a run, any tips?
You seem to know your shit and make good progress consistently. [/quote]
Start out keeping it really basic. Choose ME variations that fairly close to the comp movement. And be sure to practice the main lifts.
You’ve seen the Westside threads by Storm the Beach, right? If not check them out and he’s a regular on bb.com. He’s always happy to answer questions and he knows Westside way better than me.
He has changed some of his views on Westside since he made those threads. The main ones being using the straight weight comp form for DE work and opting for a little more volume with ME lifts by not pushing them as hard and doing back off sets. The way he suggested I do that in particular is work up to an RPE 7-9, then back off to the 60-80 percent max range and follow the lower end of Prelipen’s table. [/quote]
I am familiar with Prilepin’s table.
Can you base most of your DE/ME/RE work on that?
I will have to look for Storm the Beach’s post. I did not see it yet.[/quote]
On ME work, I’d treat the heaviest 3 sets like attempts and work up to an RPE depending on how you feel that day. Like if you feel like dogshit, work up to an RPE 7 or if you feel awsome work up to an RPE 9.5. Then drop down a lot in percentage and base it off Prilepin’s table.
With RE work, I treat it more like bodybuilding work. Usually 3-5 sets of 5-10. I almost completely do it by how the muscle and joints feel.
For the DE work, waving up the percentage using Prelipen’s table is what I like to do.
He goes by Hamburgertrain on the other site.
Friday
MR Wide Stance Squat:
Belted
225x5
255x5
285x5
Beltless
225x3x6
Standing Press:
85x5x8
Deadlift:
very gradual warm up to
135x3x1 w/ light and mini band
removed bands
255x5x1
315x1
365x1
405x1
Sunday
1.5 in. Deficit Pull
315x5 RPE 7.5
345x5 RPE 8
315x5 RPE 8
Not sure why these felt so hard, but at least my form was decent
Bench Press:
Slow warm up w/ minis and chains to…
75x3x3
take away bands
155x4x3 It felt like someone was pulling the weight off my chest
185x3 RPE 7
215x3 RPE 7
245x3 RPE 7.5
Bulgarian Split Squats
Bodyweight for 5x10 short rest periods
Tuesday:
CGBP
185x5 RPE 7.5
205x5 RPE 8
225x5 RPE 8
135x4x5
SLDL
205x2x8
185x1x8
need to do 185 to get all 5 sets in next time
[quote]Fletch1986 wrote:
[quote]trivium wrote:
[quote]Fletch1986 wrote:
[quote]trivium wrote:
Westside majorly confuses me haha.
I think that some day I will give it a run, any tips?
You seem to know your shit and make good progress consistently. [/quote]
Start out keeping it really basic. Choose ME variations that fairly close to the comp movement. And be sure to practice the main lifts.
You’ve seen the Westside threads by Storm the Beach, right? If not check them out and he’s a regular on bb.com. He’s always happy to answer questions and he knows Westside way better than me.
He has changed some of his views on Westside since he made those threads. The main ones being using the straight weight comp form for DE work and opting for a little more volume with ME lifts by not pushing them as hard and doing back off sets. The way he suggested I do that in particular is work up to an RPE 7-9, then back off to the 60-80 percent max range and follow the lower end of Prelipen’s table. [/quote]
I am familiar with Prilepin’s table.
Can you base most of your DE/ME/RE work on that?
I will have to look for Storm the Beach’s post. I did not see it yet.[/quote]
On ME work, I’d treat the heaviest 3 sets like attempts and work up to an RPE depending on how you feel that day. Like if you feel like dogshit, work up to an RPE 7 or if you feel awsome work up to an RPE 9.5. Then drop down a lot in percentage and base it off Prilepin’s table.
With RE work, I treat it more like bodybuilding work. Usually 3-5 sets of 5-10. I almost completely do it by how the muscle and joints feel.
For the DE work, waving up the percentage using Prelipen’s table is what I like to do.
[/quote]
That sounds like what I do with my own programming using 5/3/1, but I just call it different stuff and have different ways of going about assessing how I feel.
It is funny though. The more I learn about programming, we are all just doing similar stuff and calling it different names haha.
[quote]Fletch1986 wrote:
He goes by Hamburgertrain on the other site.[/quote]
Thanks for this as well.
I will go over it after my exams this week.
Wednesday
Squat
225x12x2 30s rest
these flew up
-I’m going to stick with waves for volume w/o accomodating resistance for accumulation waves
DB NG Press on Swiss Ball
40x5x10