[quote]xdsho wrote:
Im sorry but I had to
Please dont kill me STB[/quote]
Man, he is strong as shit. Or at least he used to be. I was expecting all the guys to start feverishly making out before, during, or after the isometric curls.
Accumulation- Phase 2- Wave 2- Need to really start upping the volume and getting my GPP up these last few weeks. That being said:
Sunday-12/5/10- DE Lower
Warm-Up
Rumble Rollerx10mins
TKE 2x20
Pateller Traction TKE 2x20
Dowel Pinch and Presses- 5x10 w/different grips
Hip Swings-2x6- 4 different directions
OH Squats- 5x5
Squats- SSB- Low Box- 4x Greens
230x7x2
245x1
275x1
300x1<~~~~ forgot the SSB weighs 75lbs so, plus the band tension, this was 635 at the top
Pulls- Rev. Greens-
475x7x2
500x1
545x1
585x1<~~~~ Smoked it.
Zercher GMs-Close Stance-
135x10
185x10
225x10
275x10<~~~~ Forarms then pulled handguns out and killed themselves
Just in case all of that didnt suck enough:
Flippy… the 450-500lb tire. 50 flips in 4mins 48seconds.
Bike x10mins
Light Stretching
Lower Back Traction
Question, this is from a different thread…
I am a little more advanced than you but it has taken me a couple years to figure out what works best. This general template has been giving me RIDICULOUS results in the past couple months:
Week 1:
Squat Variation for 1rm
DL Variation for 6rm
Heavy Core work/Grip
Week 2:
DL Variation for 1rm
Squat Variation for 6rm
Heavy Core work/Grip
Week 3:
Good Morning Variation for 1rm
Whatever the hell I feel like for a 6rm
Core/Grip
Week 4:
60% Squat and Deads
Is this just done on ME days?
[quote]DixiesFinest wrote:
Question, this is from a different thread…
I am a little more advanced than you but it has taken me a couple years to figure out what works best. This general template has been giving me RIDICULOUS results in the past couple months:
Week 1:
Squat Variation for 1rm
DL Variation for 6rm
Heavy Core work/Grip
Week 2:
DL Variation for 1rm
Squat Variation for 6rm
Heavy Core work/Grip
Week 3:
Good Morning Variation for 1rm
Whatever the hell I feel like for a 6rm
Core/Grip
Week 4:
60% Squat and Deads
Is this just done on ME days?[/quote]
Yes. Its not even everything but it is about as basic as you can get away with, well, that I can get away with and still make gains. My squat progress has slowed a little bit so, I think I need more volume on ME squat days. Anyway, yes that is JUST ME days.
I actually thought that was 2 different days. I remember a while ago saying you did RE instead of DE for some months so I figured Week 1 was Squat 1RM then another day was DL for 6RM.
[quote]sufiandy wrote:
I actually thought that was 2 different days. I remember a while ago saying you did RE instead of DE for some months so I figured Week 1 was Squat 1RM then another day was DL for 6RM.[/quote]
Yea I tried that for a little bit… and it sucked. If anything the DE work needs to stay and the ME should be switched with the RE work. I got burnt out really fast.
Awesome, thanks bud
Monday-12-6-10- RE(tarded)
Warm-up
Rumble Rollerx10mins
TKEx2x20
Patellar TKEx2x20
Pinch
Monday-12-6-10- RE(tarded)
Warm-up
Rumble Rollerx10mins
TKEx2x20
Patellar TKEx2x20
Pinch
Monday-12-6-10- RE(tarded)
Warm-up
Rumble Rollerx10mins
TKEx2x20
Patellar TKEx2x20
Pinch
I dont know what the hell is going on. I think I killed the internet.
Tuesday-12-7-10-ME Upper
All sorts of mobility stuff
Jump Ropex100
Fat(est) Bar Doubled Minis
75x10
125x5
165x5
2 Board Manpon
215x5
255x5
305x5
335x5
355x4
Fat Bar Incline
Close-165x15
Wide-215x15
Supra Bar Tri-Extensions
65x2x15<~~~ elbow is killing me
85x8<~~~ I am killing my elbow
105x8<~~~ elbow tries to escape prison of skin surrounding it
125x8<~~~ elbow is stronger and happier, decides to stay intact
1 Arm DB Row
Worked up to 210x6… its all my handle can hold
Blast Strap Scarecrows-5x10
Wide Fat Bar Curls- 75x12, 95x8, 115x8, 135x3<~~~~ felt this more in my bone marrow than in my biceps
Behind The Back Lateral Raises-M.Mini- 3x10
Sledghammer Swings- every direction- 5, 10, 15, 10, 5
Jump Ropex500 Jumps
Stopped on 100 to fix my pants
Stopped on 300 because the wind started blowing a million miles an hour and I though I was dying
Tractionx10mins
Good day. I am glad I decided not to deload this week just because last week sucked. I am going to stick with 5’s and 3’s for my ME work for the next 4-5 weeks.
Wednesday-12-8-10- RE
On a scale from 1 to 10, 1 being low and 10 being sharpening a steak knife to amputate my arm at the shoulder, my shoulder stiffness/soreness is at about 5,000,000,000.
Upper Body Foam Roll x 10mins
Pinch/Press x ? x 10
Int/Ext Rotation- Mini x2x10
Rev. Band Fat Bar- Greens- 135x100 w/4 different grips
Int/Ext Rotation- Mini x2x20
Dizenzo Rows- 2x greens
Neutralx2x15
Pronatedx2x15
Supinatedx2x15
Pinch/Press x 2 x 10
Pain is now around a 2. Time to make a double of N-Large, light some candles, turn on some Meshuggah, get out a tube of icy hot, and have a nice little romantic 1 on 1 with my shoulders until I have to go teach strength to the weak.
Thursday-12-9-10-ME Lower
Warm-up- I went out and turned the heater on about 30mins before I started lifting today. I walked in all slathered in a full body coat of icy hot and feeling very limber from my foam rolling and somehow it was colder inside than outside. The thermometer was frozen at 30 degrees the entire time. I didnt really care all that much but I was pissed that I had to warm-up for so long:
Warm-up
Foam Rollx10mins
TKE’sx2x20
Sumo Deads x a bunch of sets x 5
Hips Swings x 3 x 6
Was now sweating my ass off
Sumo Deads- Texas Power Bar-
135x5
225x5
315x5
405x3
500x3
600x3
Added Belt
700x3<~~~~ Smoked them. Probably could have done at least 3-5 more reps or about 50 more lbs. Stopped here because this was my goal and my hamstring still feels a little off from the pull at the meet. My previous best on sumo dead was something like 630 for 1… I guess I am doing something right
Front Box Squats-
135x6
225x6
315x6
Band Ham Curls-Bluex5x15
Fat Bar Deadlifts-Double Overhand-
165x5
215x5
265x5
285x5
315x5<~~~ had to reset on 3. My previous best was 325 for 1.
GPP:
Backward Sled Drags- 75 foot trips
90x2
155x4
195x6
Hip Traction- Bunch of different stuff for about 10mins
Band Side Bends- Blue Greenx5x10
I really hope the feeling comes back in my hands.
Pulls:
Front Squats:
Damn son.
New goal is to catch you.
More questions for ya…
I have never done westside before, but am thinking about trying it (done a lot of basic 5/3/1 basic progressive overload type stuff). The typical Bench, squat, and deadlift every week type of stuff.
I was wondering what you recommendations would be for ME exercises for bench and squat/DL for a raw lifter. I have always figured westside wasn’t for me since I am raw but I am realizing this is not the case.
If training background matters, I am not a newb but not amazing: Bench upper 300s, squat lower 500s, dead lower 600s.
[quote]DixiesFinest wrote:
Damn son.
New goal is to catch you.[/quote]
That will probably be pretty easy to do because if I keep training this hard, I will be dead before I can compete again.
[quote]ajweins wrote:
More questions for ya…
I have never done westside before, but am thinking about trying it (done a lot of basic 5/3/1 basic progressive overload type stuff). The typical Bench, squat, and deadlift every week type of stuff.
I was wondering what you recommendations would be for ME exercises for bench and squat/DL for a raw lifter. I have always figured westside wasn’t for me since I am raw but I am realizing this is not the case.
If training background matters, I am not a newb but not amazing: Bench upper 300s, squat lower 500s, dead lower 600s.
[/quote]
Solid numbers man.
It’s hard to suggest exercises for you because the selection should be based off of your own weaknesses. For me, my lockout sucks. Literally the last 1/4th of my bench is the hardest part for me. So, that means I have 2 problems: 1. I am not staying tight enough in my upper back and 2. My triceps are weak. Exercises that build the most high end strength for me: Reverse Band Bench with and w/o boards, Close Grip flat bench, any combination of boards, chains and bands, and high rep dumbell presses.
For deadlifts, the only exercises I have found that translate to a bigger pull are block pulls, rev. band pulls, and pulling opposite of your competition form (so, if you pull sumo, pull conventional as a ME exercises). Also, pushing new rep max’s on RDL’s have blown my DL through the roof.
For squats… your guess is as good as mine. I am still figuring this one out. For bench and DL, I can just do singles and triples all year long and still get stronger but I think I need more volume on my squats to improve my raw numbers.
I have been messing around with some block periodization/bulgarian training models that I have read about so I am doing a slightly different program right now.
Anyway, basic layout:
ME Upper Day-
Max Bench Variation- for a new 1 or 3rm
Some kind of press assistance- DBs go for 50 hard reps total (so 5 sets of 10 or something like that) barbell go for 40 hard reps
Lat’s- Work up to a very heavy 6-10 reps
Moderate shoulder raises- Side and Rear
Curls or something
Prehab stuff
ME Lower-
Squat or DL or GM Variaiton- 1 or 3rm
Squat or DL or GM Variaiton- Work up to a heavy 6-10 reps
High Rep Lower back/Hamstrings
Something Heavy for abs
Prehab stuff
DE Upper-
Wave your percentages every 3 weeks- dont over complicate things and just move the weight fast.
Week 1- 40% for 10x3
Week 2- 45% for 10x3
Week 3- 50% for 8x3
Week 1 again
Same Stuff as ME Upper except do high rep lat work
DE Lower-
Squat- 45% for 12x2, 50% for 12x2, 55% for 10x2
DL- Same except do singles
Same as ME Lower except do high rep lower back/hamstring work
Change the exercises as often as you need too.
I am not an expert in this stuff by any means but this is my most basic interpretation of how the training can be set up. It can be a little overwhelming so let me know if you have anymore questions about it.
Friday-12-10-10- DE Upper
Warm-up x 15mins
Fat Bar- 2 bd manpon- 80lbs of chain
165x2x3
185x2x3
205x3x3
255x1
275x1
305x1
4 Inch Cambered Bar Bent Over Rows<~~~~ this sucked.
135x12
155x12
175x12
Dropset-
195x15, 175x10, 155x10, 135x10
Hammer Time- 16lbsx100 slams total
Traction
Did the very minimum of what I wanted to do today. Just feel like shit. Think I am getting sick. Just have to plow through one more hard week then I am deloading… thank god.