Squats:
Bar x 10
135 x 10
185 x 10
225 x 5 x 4
245 x 5
Chins:
3 x 5
Pull Downs
Calf Work
Core Work
First week back after a 3 week layoff. I feel recovered and healed up, but I’m going to spend a week or two ramping before getting back into a cycle. Still reading up on Westside and may give it a run.
Looking back on my log, I’ve found a pattern. After running 5/3/1 for 9 cycles I burn out and usually end up tweaking something. I typically hit PR’s in the 5th to 8th wave and then accumulated fatigue nails me. This has happened 3 times. If I stay with 5/3/1 I’ll run it for 8 cycles then go a couple cycles of something more hypertrophish to recover.
[quote]Up wrote:
OP sounds like the best of both worlds. What approach are you taking with the hypertrophy?
BB style?[/quote]
Hi Sassy Lassy - Thanks for stopping in.
I’m thinking I’ll start with doing curls in the squat rack, with bicep kiss’in between sets. Then periodically lifting my shirt to flex my 2 pack in the mirror. Then some side chest poses and a few most musculars added in for grins. :-p
Seriously - not sure about the BB routine. The old 10-12 reps for 3 to 5 sets usually worked in the past. I’d like to mix up the lifts, and work on explosive/fast reps to bring up weak areas. They say a little extra mass helps strength. My legs and back need plenty of that.
Rotator Cuff warmups
Speed Bench:
Bar x 30
135 x 10
165 x 10
185 x 5
225 x 5 x 3
255 x 5
275 x 5
Dips:
BW x 10 x 5
Bent Rows:
135 x 10
135 x 10
165 x 5 x 3
165 x 7
Krocs
40 x 10
65 x 10 x 3
Focused on speed and accleration today, and trying to get some volume in before getting back on a template.
Happy that the right elbow tendon is finally healed. Krocs were the test and I didn’t feel any hot needle pain for once.
Welcome back DOM’s, I missed you.
[quote]PeteS wrote:
what was the deal with your elbow? [/quote]
Pulled the inside elbow tendon. The one that crosses the joint.
Did it doing low bar squats. Let some of the weight come off my back onto my arms. Did RICE but seemed like everything in and out of the gym continually irritated it.
[quote]PeteS wrote:
what was the deal with your elbow? [/quote]
Pulled the inside elbow tendon. The one that crosses the joint.
Did it doing low bar squats. Let some of the weight come off my back onto my arms. Did RICE but seemed like everything in and out of the gym continually irritated it.
[/quote]
That pretty much sums mine. How long til the pins and needles went away?
Deadlifts:
135 x 10
185 x 5
225 x 10 x 5 Full reset and fast
OH Press:
Bar x some
75 x 10
135 x 10 x 3
155 x 5
Ab Wheel
Straight leg situps - no hold
I don’t practice cleans so these were akward. Surprised to feel them in the calfs from the second pull. Guess I was doing something right. Going to work them into a rotation.
Nice incline. Westside is proven good work. Damn tendons aught to hold up. I was lucky my doctor installed two replacement artificial tendons where my my right biceps tendon completely tore off a year and a half ago.
OG - Thanks for checking in with me. Much appreciated.
GV - Sometimes I wish mine were artificial tendons. Good Docs are awesome. I crushed my hand in my 20’s and the Sports Doc did an awesome job of restoration. Fully functional and I can tell when the weather is changing!
I have no idea what I’m doing yet with Westside. Reading the book of methods and trying to understand the basics. Wasn’t sure what to do today, but need to understand where I’m at with Squats. So did this.
Sore and tight so lots of warmup.
ME Squats:
Bar x 20
135 x 10
165 x 5
185 x 5
225 x 3
255 x 3
275 x 1
305 x 1
315 x 3
335 x 1
355 x 1
365 x 1
Curls:
65 x 10 x 3
Squat matches my previous PR and that familiar feeling of getting stapled came back as I was nearing the bottom. I tend to go down slow and controlled, then release towards the bottom in order to hit depth and get a good stretch. Wasn’t sure I was going to come back up. Made it without much trouble but didn’t want to push it any further.
Need someplace to summarize why Westside. Just jotting a few notes for personal recall. If you’ve stumbled on this it’s my personal ramblings which may or may not be accurate.
The basic philosophy is to strengthen weak areas in the main lifts using 90% plus efforts each week and avoid overtraining the lifts by rotating them frequently. Use dynamic work to train for force production in the main lifts and build mass. Rotate them often as well.
Go for a 1RM 2x per week. Squat/Deadlift and Bench. I think this is good for getting conditioned for intensity, and of course builds strength in the main lifts. These are Max Effort days.
No deload needed except maybe after a meet. The program is structured to avoid overtraining/fatigue if followed closely.
Emphasis is on improving weak areas in the main lifts, thus improving the main lifts.
Based on Prilepin’s table for reps and volume. Modified for powerlifting.
Use 40-60% twice a week for force production in the main lifts. Dynamic Effort days.
Management of lactic acid based workouts to stimulate growth hormone production.
Lots of mini workouts for various stuff including rehab.
Highly individualized based on needs or desires.
Lots of variety for 1RM lifts and use of bands/chains/bars/whips whatever can be utilized.
Never do more than 2-3 weeks of a specific lift over 90%. More is counterproductive.
Take 72 hours between intense workouts of the same muscle group.
Manage DOM’s and accelerate recovery with 30% 1RM mini workouts. Lack of hard muscle contraction allows better blood flow.
The 3 main lifts are rarely done in a workout. They are reserved for the meet.
The challenge with the program is making sure to record 1RM each week for the specific lifts, and determining what lifts to use each week. There is a ton of variety and choices are based on personal needs. I think if done right, you have to use Prilepins table for each workout.
Louie Simmons based most of the program on huge amount of data from the Soviet coaches, and has modified it slightly from his own wealth of experience. Seems like a very smart program.
The Book of Methods is the most poorly written manual I’ve ever come across. Someone needs to write a decent Westside book.