Tonight I start the 9 week program outlined in the 8 keys with max effort squat.
I am going to do godd mornings for max effort then due to my gyms no ownership of a GHR and reverse hyper I’m, going to do pull throughs and back extensions then I’ll do some abs. I think I’ll do a training log so I can get some advice from everyone. I can’t wait to start.
Another exercise you can do for your hamstring is the “one-legged bach extension,” as suggested by CT. I have had to use them in the past because the facility I use is… (has no good words).
me Goodmornings
95x5
105x5
135x3
155x3
165x3
175x3
185x3
195x1
205x1
225x1
pull throughs
30x12
35x10
35x10
ab pulldowns
40x12
40x12
42.5x12
leg lifts
3x12
back hyperextensions
2x10
Hey,
Good luck with the Westside program. I just started it as well. I am in my third week. I am being humbled by my squat weight right now as I am counting only what I can do ATG as a max weight. I do think that I am going to see good gains with this style though. I have already made major alterations in my squat techniqe by reading Westside articles/principles. Will be interested to see your results.
looks good… big martin
Alright I dont want to hijack this thread but…
Perhaps I am seriously confused but I was doing the same thing a few weeks ago, when I also started the beginner Westside program and was doing less weight on GM’s (around 215) but a lot more on pull throughs, 100 lbs, this doesnt makes sense to me looking at your log numbers since you are stronger in the GM’s, and they work the same muscle groups. What gives
Alright I dont want to hijack this thread but…
Perhaps I am seriously confused but I was doing the same thing a few weeks ago, when I also started the beginner Westside program and was doing less weight on GM’s (around 215) but a lot more on pull throughs, 100 lbs, this doesnt makes sense to me looking at your log numbers since you are stronger in the GM’s, and they work the same muscle groups. What gives
GM’s and Pullthroughs are different exercises and will hit the muscles in different ways. Yes they all hit the posterior chain but have different emphasis on the muscles involved.
Also individuals vary alot in the ratios of their lifts due to anatomically differences, training history e.t.c. Just cause one lifter might have the bigger deadlift doesn’t mean they will have a bigger squat than the other lifter even though the two exercises involve the same muscle groups.
Personally I find the GM’s hit my erectors alot more than pullthroughs which hit my hamstrings alot more.
It could be the pulley I am using, it’s pretty old. The weight seems to be much heavier on it than the newer pulleys.
Good luck, I finished my 8 week cycle about a month ago. And yes I am still using the Westside system. The first 8 weeks my bench went from 300 to 320 and my deadlift went from 415 to 440, I don’t have a spotter for squats but my good morning went from 255 to 360. The 255 was bad form I wasn’t bending at the hips like I was supposed to, I kinda just leaned forward. If you can get some of the videos, they help tremendously. Mix up your assistance exercises every few weeks and keep accurate logs. I also gained 3/4 inch on my arms-mostly in the triceps! Remember start slow, I still consider myself to be a beginner so I only do 3 to 4 exercises a training session
Where did u get the videos from? I just dont have the money to shell out 150 bucks right now, but would love to just see them to make sure everything is being preformed properly.
me bench
2 board press
barx25
135x5
155x5
185x5
205x3
225x3
245x1
265x1
275x1
jm press
95x10
115x10
115x10
chest supp rows
110x12
110x12
110x12
Yah, I agree about the pull throughs, my max GM is like 170, but I do pull throughs with 100.
de squat
box aquat
135x2(9 times)
stiff leg dead
135x10
135x10
135x10
ab pull dowsn
42.5x12
42.5x12
42.5x12
leg lifts
12
12
12
back hyper extensions
12
12
I had to tough time finding the groove on the box squats but I found it in like my 4th set
de bench
barx22
135x3
155x2x9
decline dmbell tricep ext
15x15
20x12
20x12
seated rows
90x12
100x10
100x10
seated one arm press
25x10
25x10
25x10
me squat
good mornings
135x3
155x3
175x3
185x3
195x3
205x3
215x1
220x1
pull throughs
35x12
35x12
45x10
ab pull downs
45x12
45x12
45x12
leg lifts
12
12
12
back hypers
12
12
me bench(2 board)
bar x25
135x5
185x3
205x3
225x3
255x1
265x1
280 miss( missed my groove and the bar descended way to fast an I got pinned)
rear delt raise
15x10x2
ez bar extension
45x12
50x12
50x12
chest supp row
140x12
160x10
160x10
dmbell shrug
40x12
45x12
de squat
155x2x8
seated leg curls
70x12
80x10
80x10
leg lifts
12x3
Was a little rushed so I will do back hypers and ab pulldowns in my extra workout tomorrow.
to “nhiron”…make sure you are changing your ME movements when you hit a plateau. I, for example, use the 2 board, incline, floor press, floor press w/chains and reverse band press as bench ME movements. Rarely do I use the same ME exercise two weeks in a row.
I’m assuming that the ‘nh’ part of your handle means new hampshire? You ever come up to maine much? Good luck with the westside program, it’s worked extremely well for me. I never actually used the nine-week program; just read everything by tate and set out on my own.
BTW, your numbers are pretty much exactly where I was when I started. That was in june, and now my GM’s are in the low 300’s.