[quote]gorillavanilla wrote:
Looks accurate to me and very close to my regular routine I run most of the year and have practiced for many years.[/quote]
Thanks GV - If it worked for you, then I’m definately on the right track.
ME Deadlift Day
Foam Roll
Deficit Deads to ankle
Warmup to 305
315 x 1 90%
325 x 1 94%
345 x 1 100%
Romanian deads - knees locked
3 x 10
Weighted kick backs
3 x 10
Calves
5 x 10
Hypers
3 x 10
I haven’t done deficit deads for a 1RM before. These were tough to get into position. I couldn’t take in very much air because I was super tight at the bottom. Got light headed on the first heavy set. Everything moved pretty fast and I think I have more, but since I’m not use to these I stopped at a grinding 345.
Hammies are fried.
Now that’s fun lifting-when you get light headed, that is. I love when I finish a set and/or see stars on the last heavy rep.
Bench
Warmup to 185
215 x 10
215 x 10
195 x 8
Dips:
+25 x 10
+25 x 10
+25 x 10
DB Flys
30 x 10
35 x 10
40 x 10
Inclines
95 x 10
115 x 10
115 x 5
Face Pulls
45 x 10
55 x 10
65 x 10
Interesting hypertrophish workout. Feel pretty spent in a different way. Should be sore from this.
Squats:
Warmup to 340 ? (90% of 375)
?340 x 1
?350 x 1
?360 x 1
Good Mornings:
135 x 10 x 3
Weighted Kick Backs:
3 x 10
Calves:
4 sets of 10 to 20
360 went up fast. No issues. Going to start doing more conjugate stuff. Box squats are on the list.
OP- westside, conjugate stuff…how did we lose you? Just kidding , man. I am going to be watching closely to see how you do and what you think of this…Nice work!
I really enjoy working up in weight on the Good Mornings? Are you going to use heavier weight for GMs? They work nice for a 3 week ME day on the Westside template.
Thanks OG - I’m still torn about leaving Wendler because I made some good gains, but it was getting too stale. I would ramp for 9 cycles then burn out. I need to stir things up a bit.
Hi GV - I used the GM’s for accessory for today’s ME. I’ll probably rotate them in as an ME soon. Will start with box squats for next ME.
I’m still looking for my weaknesses. I know lower back and hammies are needing some extra love, so Box squats and heavy GM’s should do the trick.
Thanks for checking in guys!
Stir that shit up!!
Hmmmm on HEAVY GMs… Im sure you will be smart about it and keep perfect form while increasing load.
Just for some reason you saying “weak” lower back and heavy GMs, hurt me just reading it 
Ill go back to minding my own business now.
[quote]Up wrote:
Stir that shit up!!
[/quote]
Damn right girl! And thank you for beautifying my log with your lovely avi. If I’d a known you’d be stopping by I’d a cleaned up a little.
The thing that attracts me to Westside is you look for “weak” areas in the main lifts. Usually points where you stall or something that inhibits getting over a plateau. For instance, If you are having trouble locking out a bench press on a heavy set, you spend several weeks or even months strengthening the triceps around that particular point in the movement until your tricep lock out strength is beyond the heaviest weight you are benching. Then you’ll find the next weak point and work it.
ME Upper
Classic Bench:
Warmup to 255
295 x 1
325 x 1
335 x 1
Weighted Dips:
+70 x 10 x 3
Triceps Pushdown:
65 x 10
75 x 10
100 x 10
That was all I had time for. I needed to know my bench number to calc my %'s and determine weaknesses. Haven’t tested in a long time.
Went in slightly hungover 
and my upper left arm is aching from some overuse issue. I figured the extra wine consumption last night would add a little carb loading (right), and my Inzer elbow sleeves would keep things warm.
I start grinding at about a 2 board press, AND the bar path shifted towards my head at about that point. Need to investigate what is causing the bar path issue. Guessing Lats are weak.
Right now my entire left arm aches, so need to start rehabbing whatever is going on.
Westside is really tailored for geared lifters, so I need to think through how to run my program for raw. I don’t think 2 board presses will be as effective as something that will create more momentum off the chest.
Guys like Paul Carter (he has a popular blog) think Westside for raw lifting is not applicable; he also thinks there’s no such thing as a “weak point” for raw lifting. Ymmv of course.
Treat those nagging aches with respect old man, at our age they tend to turn into injuries if ignored. Now, back in the old days…
[quote]punnyguy wrote:
Guys like Paul Carter (he has a popular blog) think Westside for raw lifting is not applicable; he also thinks there’s no such thing as a “weak point” for raw lifting. Ymmv of course.
Treat those nagging aches with respect old man, at our age they tend to turn into injuries if ignored. Now, back in the old days… ;-)[/quote]
PG
Thanks for checking in.
The title of my thread is pretty applicable.
I think there are butt nuggets of wisdom in just about every program, but tailoring any program is bastardizing it. Since I prefer raw lifting, I’m probably on the wrong path.
Right now I need to mix things up. Doesn’t really matter what it is as long as it’s heavy and doesn’t burn me out.
I like Paul Carters blog BTW. Been reading it for a while. He cuts through a lot of BS.
Like almost everything in life, I think you have to try and see if it works for you.
I’ve always been very interested in Westside but am not sure about the raw vs. geared thingy. I do think most Westsiders are geared lifters, but I am sure there are exceptions. Would be a good question for the powerlifting forum.
Love your avi.
[quote]kpsnap wrote:
Like almost everything in life, I think you have to try and see if it works for you.
I’ve always been very interested in Westside but am not sure about the raw vs. geared thingy. I do think most Westsiders are geared lifters, but I am sure there are exceptions. Would be a good question for the powerlifting forum.
Love your avi.[/quote]
KP - Thanks for stopping in. Attention from the strong ladies here is always welcome! When my avi photo was taken this summer, I had to brace myself on that rock at the summit because there was a 400 foot vertical wall behind me. It’s a 10K foot baby volcano. Very stimulating!
For better or worse, I need hands-on experience with things. I’m just wired that way. There have been plenty of times it did more harm than good.
In general for raw - I think the Westside Conjugate thingy is good as long as its working on a “movement” that directly relates to one of the main raw lifts. Otherwise its all about strengthening muscles that supplement the gear. Emphasis on box squatting is an example. In raw lifts you really need some good Quad participation. With a suit not so much. Same could be said for board presses. I’m not a gear hater by any means - JMHO.
Personally, I’ve finally decided on an approach (when doing the main lifts) of using weights that I can do “anytime”, pausing every rep, and using form in addition to weight and reps as a progression.
I’ve dropped the weight on all my assistance exercises and upped the reps (I think Carter’s thing with high repping was gold in terms of body health). For instance high reps (or time under tension) with shoulder joint stuff while making sure all the body parts are perfectly aligned and stuff is something that’s really been helpful.
Basically I realized lifting for strength, fitness and looks should make you feel better not worse. Lifting as a sport is different -trying for the best that you can be in a sport will lead to injury, unless you’re lucky (and young!).
Raw lifting rules! But I appreciate geared lifting too. Do you compete in both categories? I may try some geared lifting in the future but have always done raw so far.
I’m following with interest. I am really curious about westside/conjugate but it seems like programing is a pain in the ass and I’m not sure I’d like rotating away from the big three lifts.
Interesting about figuring out your weaknesses then working on shoring them up. I guess one is only as strong as the weakest link.
Though I’m getting plenty of work with the Smolov Squat and Bench I’m really getting the urge to return to Westside conjugate training. The constant heavy lifting is tiring and not as rewarding as the Westside but I’m committed to finishing Smolov for now.