Stubob, you gotta go up to Bens, even if its only to check out his blue Tron racer! 
Beni - It seems you want me to get rid of my “mirror dancing” affliction, would I be able to come up on my own to see you…?? If not I can wait until the next T-Cell gathering…
Having major problems at work. I work for an ISP and there’s three viruses going round at the moment of high risk…
W32.Sobig
W32.Blaster
W32.Welchia
They’re affecting our customers massively, creating extra traffic on the network. Can’t say too much though…
If you’ve got WinXP or Win 2K, make sure you get microsoft update to patch your machines, then symantec.com if you’re infected…
See ya soon…
Stubob…
Forgive me if this is a stupid question.
Are the bands one solid loop? If they have loose ends I can’t imagine tieing the ends together would work.
Finally in civilization, man i never realised how much i relied on the web until i cant get on it - somehow wap doesnt really do it justice.Awesome reply -
Beni, thanks so much for the reply - i already got the little fella eating properly, ive put 2 stone on him so far with my old school 5x5 stuff - but time for the next level you know. He ran track - 400m - in school and is frighteningly lean, more veins on him than roads in london!
Forgive me if im wrong - but the 20 rep squat and reverse band bench press - these would be on the ‘heavy’ day - with band presses/squats on the speed day? the 16x3 deas would be speed i assume? Forgive me if i sound a tool, but i hate giving out bad advice, and want to make sure im not doing so, this is probably pretty basic stuff to you!
for me, what kind of rep/weight range would you reccomend for the side lunge variant. Also, as am pretty hooked on your way of training, what would be the level i would need to get up to to compete in a little local PL show? Im prepared to make the effort, but would like to have a goal.
Man, am glad to be home - brought my bands back with me and have my own power rack in the garage, so proper training at last. Have managed to fudge most exercise in the gym - the smith machine loaded up is good for reverse band deads, 50k’ers do for band squats and benches. And a precarious bar loaded with 20’s on the top rung of the squat rack does in a scary way for reverse squats!
I had a day of experimenting trying to batter my hamstrings. As my gym effectivly blows, i found if i set the bar about mid thigh high on the smith, hook it and load with 20’s, stick a bench about 2’ infront of it parralel - i kinda made a pretty awful but seemingly effective substitute for the glute-ham. Its not the same, but if you get a chance to try it out on one of your experimenting days would welcome your thoughts.
Anyways peoples, be good - see you soon, dannyboy
Dannyboy,
Yes you are right the 20 rep squat is on the heavy day.
The reverse band bench 100 reps.Well Westside use them on both days heavy and speed.
Put it at the end of the bench workout,but before all the other assistance exercises.
It is used for conditioning,but also to gain a little size.
The side lunge,start with a weight that feels comfortable to you,but I would work this in the 6-8 reps range.
And skipping this is a great exercise for what you require,think of Jason Robinson he almost dances(not in front of a mirror stubob!)when he gets the ball as he is so light on his feet.
As for competition I shall find out for you what figures you would require to compete in the novice section,and post them here later today hopefully.
Hi ho,
pictures are on the way!!
[NOTE FROM MOD - Pics needs resizing. We received the posts but there were no pics. That’s usually a resizing problem.]
Ok pics not on there way 'til I’ve tinkered with them, booh!
Is there anyone in the Cardiff area into Westside or Renegade type work?
I’m starting a Phd into Protein Metabolism and Implications on Human Sporting Performance (pointless bit of information that).
Myself and colleague/flatmate have both played national level sport, me swimming , him rugby and at 27 I really want to get into rugby and he wants to get back into to.
I’ll be implementing a combination of Westside and Renegade type training - anyone that has advice on this particularly participating rugby players (back row and 3/4s) I’d love to hear from. And I’d love to know where I can meet up with like minded guys like yourselves to a) train and b) chew the cud - cos I have a lot to talk about.
cheers beni, finally staring to get my head around all this new info. Just finishing off the last bits of my 5x5 cycle, and will start bringing all this togeather next week. As im in my pit, have no worries about destroying anything chrome - im still on for getting my gym to ditch the squat for the power rack, Im trying to blag it!
Im starting to get used to the bands, am not aeroplaning so much now - wich is handy!
Sorry for all the posts, but there was so much to remember from that day - my final (i think) question is something you said regarding the power lifts being great for conditioning. My hours have dropped - and i have 2 weeks in the pit, and an old oly set in my house in leeds. Was thinking about what you said and you may remember that i am dieting, sick of being a fatty and out of shape - was going to integrate some high rep sets of power cleans/snatches in the am - is this what you meant.
stu, can you please not post my band walk medley, i look like a complete mincer. feel free to post my monstrous sled drag 
ladieslovedj - i live in leeds, but my ‘home’ is bristol. Am here for a couple of weeks and may be cardiff bound at some point
have a good friday people, oh and stubob - a 160k bench does not suck. curse you
cheers guys
dan
Dannyboy,
blag is french for joke! Which brings me nicely onto your bench ha ha!
Glad to hear you are no longer aeroplaning it,know what? that is because your “core stability” muscles are contracting like crazy to stabilise you.
I guess that would be news to Personal Trainers who have people hanging off inflatable balls like its an audition for Circus Idol.
So now we know where I stand on the Swiss Ball issue re core stability.
Danny,again you are right in what you think,Power Cleans are great for conditioning but remember where I demod the clean into a front squat? I find that they are the best.
10 sets of 5 should work nicely.
Doc,
I look forward to seeing the pics,you three musketeers are welcome back anytime.
Happy to answer any further questions people may have.
Most people after a bit of practice can balance on balls, its doesnt mean they have good core stability though.
Most people are super compensators and dont use the right muscles for the right jobs. What does that mean in real life? That individual will never live up to their full potential.
yeah yeah, laugh it up - my bench blows - but hey im all ass anyways, besides, if you compare me to say a very small, weak and flu ridden girl - its actually pretty impressive… one day i will frighten the other children with a monster bench, one day… |||||------||||| (that many plates at least)
will be starting the 10 sets of five (ugh!) tommorrow. going to try do it every day, sod overtraining - going to remove every last trace of fat, and get my work capacity through the roof. will up my skipping too - however i feel the irony of my ‘speed’ rope will never truly be lost on me! to be fair had wanted to try something like this for a while, am getting fed up of running, would rather throw up lunch doing something slightly more hardcore. was think around 50% of max power clean, minute or so rest - good starting point?
damn man, its friday night and the highlight of it is this! damn the west country, ah well - off to gloucester to meet up with some young fillies who havent seen me since my ‘bulked’ days…joy!
later guys, chris - ive pm’d you btw
I must admit guys, im really getting into this Westside training, the workouts are just right in length and it feels as though youve done something but you dont feel knackered, due to the lack of eccentrics i guess.
Reckon that in a few months that 215kg sled will be a warm up
Dan - Sorry i missed you mate, and in my west country drawl “PM’d yer”
didn’t post my reply,booh
pikeking, the bands are on continous piece of mean green rubber, one thing that I got out of the day was that when you see the pics of the westside lot suatting be sure to look at what colour bands they have on the bar as well as these have a HUGE effect on the effort required to lift it.
Core stability, that sled drag did it for me as you can’t relax in the core otherwise there is no power transfer throughout the body! and wobbling side to side when doing speed squats is always fun.
has any one else tried ab pulldowns yet, i put the greenie through the cable loop and thought i would start at 40kg fo 5 by 10, uh oh, 10kg and i could manage it without flying backwards, had to contract my abs hard all the time just to stay upright and not be pulled backwards, realy felt it in my abs the next day!
Ben, will probably have loads of questions when i get back from SA (only 146 hrs to go!)
danny, i tried to post that pick with the caption run forest run but it didn’t post!!
chris, glad that the workouts are going well, looks like a little pre xmas deadlift comp coming up then!!
have a cool bank holiday weekend peeps
regards STU
p.s. ladies love djs, cool choice of PhD, mine’s in structural biochemistry of protein folding!!
I told Doc,I would post this on Mon,but being as I cannot sleep now is as good a time as any.
With the exception of my three Musketeers,and Stubob.
The following charges apply to visitors to Westside UK
2 hours ?75
4 hours ?125
This is a special price to T-mag UK readers,as my hourly charges are normally ?50 to the public,and much more to pro Athletes.
But then it depends how much you want
to achieve results.
There are only two places in the world that offer the chance to learn the official Westside way.
1/ Is in Columbus Ohio
2/Is in the unlikely setting of Sutton Coldfield, Birmingham.
Anyone interested in a Coaching session pm me for further details.
Otherwise unless you are a Musketeer,or an expert in mirror dancing and laying patios,NO MORE FREEBIES!
Ben
Ben,
did you have any luck with those numbers for a powerlifting contest, i tried looking on the web and just cried at the numbers
at 90kg i would need to add 150kg to my squat,156kg to my bench and 140kg to my deads.
this was the european powerlifting records but how much do normal people lift at a meet, i really fancy concentrating on this and entering the meet with dan next year,
STU
Stu - Deadlifting comp ey? Well im not one to walk away from a challenge so your on, do you mean whos got the biggest dead or who can ‘up’ theirs the most? Im not bothered which one, you can already deadlift around 30-40kg more than me though so if were doing who can do the most then that would be an even sweeter victory for me
Beni - Re your last post, Cheers mate, i plan on putting what you taught into good use, first i’ll beat that pansy DrStu in the deadlift
I am in the process of finding out for you what the novice level would be.
It brings me to point out that I shall be setting up a Westside UK Powerlifting team in the future.
Geeks need not apply!
I shall see if I can find out a Local competiton for you all next year in Bham,make a weekend of it.
oh yes - lets get it on, last one to get pinned is gimp (ho names mentioned - ha ha). well up for a little comp, it all goes towards my goal of bending one of those mockery bars at work - remember thos beautifully crafted beasts eh stu!? and i looked well cool on that photo, proper 'ard…
just wanted to say much appreciated the offer beni, have been ‘plotting’ my westside foray since then, and start tommorrow woith ‘proper’ weightlifting. am stoked
beni, have pm’d you about the bands/mailing addy - and also about some uni stuff i have to do.
Right its 2 oclock and have yet to get changed - oh well why break the habit of a lifetime. not going to move till after worlds strongest man. Still working on getting an atlas stone.
yeah challenge accepted,
two criteria, mass to bodyweight (i.e. how strong we are per kg of bodymass, not LBM so no putting on 18 stone of lard and saying that you dead should be xyz!)
improvement since last meet, bearing in mind that I’m gonna be poncing round SA for a month eating beef steaks all day i expect you to smoke me on this one!!
I shall provide a suitable little trophy to compete for!
Weekend power meet sounds cool Ben,
regards STU