Thanks for your input Mark, much appreciated as always ! I’ve got a few weeks to look that up into more details
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Yesterdays training
C19W2D4
OHP
100 face pulls 4x4 box jumps
5x40
5x45
9x50, all paused hence the lower number
5x8x16kg Db press
50 pull ups
3x15x8kg Db triceps extensions
3x10x20 kg straight bar curls
6x12x4kg Db lateral and rear raises
Weight 85,75kg this morning
One week to go with the triumvirate
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C19W3D1
Squat
100 pull aparts and 4x4 box jumps
5x102.5
5x117.5
7x132,5, PR with this weight and I had two more grinders. I decided against pushing too much again because of my back. I don’t feel anything but I better be safe.
Front squats
5x10x60kg
Leg curls
5x15, 20s rest between each sets… that hurt
weight: 86kg this morning
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Nice PR mate.
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Thanks @mortdk !
I feel pretty tired with all the volume I’m doing, the deload will be wecome!
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How has BBB been treating you, have you slapped on some muscles?
You’re doing the BBB sets with another but similar exercise right, SLDL, front squats and DB presses right?
Is there a reason other than the change 
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That was the plan, 2 cycles of BBB with the same exercice and then one cycle of triumvirate where the two last exercises are the ones you feel are the most efficient for you.
To me, good mornings are too new and I’m not very confident with it so I prefer snatch grip or SLDL as I can really feel it in my hamstrings.
High bar squatting takes a lot out of me but leg presses not so much as the range of motion is smaller than real squats. I couldn’t take another cycle of BBB with high bar so I switched to front squats which are still very challenging.
For the pressing movements I wanted to try a few exercises so I rotated between Dumbbells and barbells. But to be honest I think barbells are better, I get more out of each rep, probably because my technique is better.
I did put on some muscles, but mostly in my legs, I am actually a bit disproportionate if I’m honest. I need to do more work on my upper body. My arms and back definitely grew though.
After 3 cycles I can say I’m ready to lower the reps and up the weight, particularly on lower body.
C19W3D2
4x2 jumping push up and 100 pull aparts
Bench
5x65
5x72,5
10x80, paused
I tried to go faster on the eccentric and pause the bar on my chest before exploding up, it worked ! That’s a PR for me
5x10x50kg spoto press, stopping the bar about half an inch above my chest and driving it up, pretty hard on pecs and shoulders
5x15x20 kg Db rows
30 hammer curls and 10 push ups with my red band on, 10 without
Done !
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C19W3D3
Dl
100 pull aparts
5x107,5
3x117,7, should have been 122,5
7x137,5, felt good, I had two more at least
5x10x70kg snatch grip 3 sets, 2 sets of SLDL
75 hanging knee raises
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C19W3D4
OHP
100 pull aparts, 4x4 box jumps
5x42,5
3x47,5
10x52,5, PR! Very glad with this, even though these were not paused.
Assistance
Half half full reps Seated DB presses: 5x8x16,12,10,8,6kg
I saw that on Josh Bryant’s channel and they BURN, very humbling
DB rolling triceps extensions 3x25,20,15x6kg
Partial reps rear delt swing 35, 25 reps, supersetted with 2x12x4kg rear delt fly, again from Josh Bryant
Joe De Franco Biceps circuit: chin up negative 3x10 sec, seated curls 6 one and a half rep with 6 or 4kg, hammer curls: 12 reps, repeated once.
Great upper body pump, it was good to try new things today. I need to do more workouts like this to make my upper body grow.
This is the end of the triumvirate, next week is a deload!
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Deload, squat
I worked up to a paused single at 140 kg which moved ok, this was my TM for this cycle.
Then I did 5x1 Dead Squats where basically the pins are set just above my deepest position in the hole and you focus on accelerating the bar from there. The point is to eliminate the stretch reflex that I use a lot to get stronger at the bottom.
I did 5 singles, 3 with 100kg, 1 with 110, 1 with 120. All moved pretty fast.
40 push ups total with my red band, 15 pull ups
2x10x20kg rear elevated lunges
2x10x26kg DB SLDL
Done for the day. Yesterday I went running and did 3x1km at 4:20 pace, which was my limit pretty much. I could have done more repeats but definitely not faster. I used to run 4:15/km for a half marathon when I was 15kg lighter! Very humbling!
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Bench deload
I worked up to a single at 85kg, my TM for this last cycle.
3x12x16kg Db chest supported rows
2x12 cable rows
Joe de Franco mechanical advantage drop set : Db steep incline, low
Incline, flat : 7,7,20 reps with 16kg
2xShoulder shocker: front raises, lateral raises, Cuban press: 7 reps of each with 4kg
Then the rack was free so I wanted to try floor press:
I worked up to a single at 90kg which was quite slow, my max today would have been 95 I think. I can feel that it’s pretty hard without the speed from the bottom.
3x5x60 for practice
The floor press will be part of my max effort rotation so I needed to practice with it. I wanted to do board press as part of the rotation but I’ll have to use pin press instead as I don’t have boards. I could use a towel but this is not consistent…
3x12x8kg hammer curls
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You could get a cheap foam roller and cut it lengthways in half, then make a groove down the centre to fit the bar into. That’d probably give you something between a one and two board. It would look like this
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Cheers Mark. That looks good actually, I’ll see what I can do. I was thinking of using low pin press to really get a pause near the bottom as the floor pressing already takes care of a higher pause.
I’m using the program from the article “How I would Westside” from CWS.
What other exercise could I substitute for the board press?
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I’ve just recently heard of spoto presses, don’t know if those could be a substitute.
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I would consider that more for supplemental and higher reps ?
You could definitely use pin presses, I think the only difference is that there will be some shock from impact on the pins thay will make it feel different. If you lower the bar very slowly that’ll fix the impact, but greatly change the groove of the movement.
Using the pad/board will let you keep your normal bench groove while having a reduced ROM.
Spotos seem better suited to lighter weight - we use them for sixes usually I think.
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Nice idea…
I’ll try them on Thursday and see how it feels. If it’s too weird I’ll get a foam roller
Thanks again !
I’m trying to set up my dynamic/ RFD days. Viada usually has sets of 5-8 in the 75% range. The issue is I don’t know how to progress from week to week.
Listening to the west side podcast they mention 5x5 for the squat, and 6x6, 8x8, 10x10 cycles for the bench for hyper trophy purposes.
I could set up the upper day like WS4SB but the dynamic lower still remains to figure out.
DL deload
I worked up to a single at 150 which moved fast, no belt.
Deficit DL standing on a 20kg plate
2x5x90 kg
I wanted to do rack pull but it was busy so I put the plates over a 20kg plate. The gym doesn’t have blocks which sucks.
The bar was a a bit higher than mid shin
2x5x90
1x110
1x120
I could feel the bar was slower than when I go full range of motion.
5x10 cable rows i’m starting to feel my lats better with this
I haven’t used my belt at all for the last 3 cycles so we’ll see how the numbers go on the lower body lifts.
I wouldn’t worry about progression as such. Look at Prilepin’s chart for your DE days. Start at the low end of the percentage window for speed work and total reps. Change your set/rep combination weekly until you hit the high end of total reps. That’s going to take three to four weeks. Then add 2.5% to your load and start at the low end of the total rep range again.
That should give you several months of DE work with progressively heavier loads.