[quote]TheBlade wrote:
Lots of good responses in a few hours, you guys rock
teencraft,
Damn, sex is too good to pass up, man
20-30%? That much? In the last week lack of sleep from sex didn’t hurt my oly lifts or later my shoulder day (both went up)
jumper,
Last Deadlift max was on 2/16. Rack pulls last Sunday. Routine is:
Day 1: ME Chest, RE Upper back
Day 2: Shoulders
Day 3: Arms
Day 4: ME Legs and calves
Day 5: ME Upper Back, RE Chest
Day 6: Oly Lifts, forearms, abs
Day 7: DE Legs
I mostly cycle between Squats, Deadlifts, and Stiff-legged-deadlifts. I did 3rep max on Zercher Squats before as well, though
I do 8 sets of 3 reps of speed work in the beginning of DE day, though I only started doing DE a few weeks ago. Have been doing box squats for this
Training mostly for hypertrophy, though strength is a big 2nd priority, and if I were to be exact I probably want primarily more upper body mass and lower body strength.
jarvis,
I don’t know my 1RM on rack pulls.
Also, my bad but it’s actually 415 lbs on rack pulls, I read the log on the wrong week.
As for the progression, yeah that’s something I’ve always been curious. Seems like there’s definitely debate on this and experience will be the best judge. I’ll try out the slower progressions to see how it goes next week. Also next week I guess no sex on Wednesday night, I’ll aim for Tuesday and Thursday:)
jumper,
That’s half a week of rest in between, I think every WS program has two days a week for lower body work, so I’m a bit skeptical that my lower back would be fatigued (I mean, wouldn’t that hurt my old max, too?). I’ll check out the article when I get the chance though.
As for beating it, yeah I guess I wasn’t too confident in being able to go above because of thetwo factors I mentioned.
You don’t do ME every week? Definitely an unorthodox approach to WS. Why such rare ME work?
and yeah I get pissed at the bar. What I do before my ME set psyches me up a lot, I growl at the bar and shit. My lifting partner says I draw a lot of stares.
[/quote]
“You don’t do ME every week? Definitely an unorthodox approach to WS. Why such rare ME work?”
I didn’t say that, I said I only do a pull for ME lower once every 4 weeks, which is the standard westside template: Sq/GM/Sq or GM/Pull(using variations on all movements).
Here is your problem:
Day 1: ME Chest, RE Upper back
Day 2: Shoulders
Day 3: Arms
Day 4: ME Legs and calves
Day 5: ME Upper Back, RE Chest
Day 6: Oly Lifts, forearms, abs
Day 7: DE Legs
I can go into detail with this, but I just don’t have time. With the exception of feeder or recovery workouts, how many days do westsiders typically get work in? 4, that’s it, and most of them are juiced to the gills. You are doing 3 max effort days(ME back?) a week and a dynamic lower after an oly day? I know what you are trying to do, EVERYTHING all week long, trust me, the more is better does not work when it comes to deadlifting. Here is your prescription:
Joe Defranco’s westside for skinny bastards. Since you are not training for football, throw in a dynamic lower day. If you want to do oly lifts alternate them with speed deads on DE lower day. It is a reasonable template and you wont overtrain. I don’t recommend Deadlifting heavy more than once every 3 weeks for ME nor will anyone else who has made this system work for them unless they are truly built to deadlift and throw in a SQ and GM the other weeks for the ME movement.
If you want to do ME work for back substitute weighted chins every 4th week on ME upper. Every body part doesn’t get its on ME day. There is a ME upper and lower, that’s it. Upper being bench or shoulder press variations and a chin every once in a while if you like and lower being a GM, DEAD, OR SQUAT variation if you would like.
You are trying to combine Oly, powerlifting, and bodybuilding together into some big overtraining nightmare. The skinny bastard routine will give you the results you are looking for size and strength without overdoing it. Guys that go to the gym every day for two hours and do every exercise for every bodypart all have one thing in common, they waste time. You are substituting quanity for quality and your last ME pull is proof.
P.S. please don’t say ME chest or ME Legs, it’s ME upper and ME lower. Unless of course you are doing Leg extensions and cable crossovers for ME movements. And what the fuck is ME back?