Westside for Skinny Bastards Help

Training Powerlifting
61

I figured I’d post in here instead of starting a new thread even though this might be a little off-topic.

How should one perform the non-ME excercises? For example, for “supplemental lift” on upper body ME it says “Perform 3-4 sets of 6-10 reps”. Does that mean that every set is done using the same weight? Like 4 sets of 8 reps using 50 pounds dumbbells in incline bench, no set to failure, or should every set be done to failure (10-8-7-6x55 for example)?

Sorry if this is a dumb queston, but I’m a beginner.

62

[quote]Haban wrote:
I figured I’d post in here instead of starting a new thread even though this might be a little off-topic.

How should one perform the non-ME excercises? For example, for “supplemental lift” on upper body ME it says “Perform 3-4 sets of 6-10 reps”. Does that mean that every set is done using the same weight? Like 4 sets of 8 reps using 50 pounds dumbbells in incline bench, no set to failure, or should every set be done to failure (10-8-7-6x55 for example)?

Sorry if this is a dumb queston, but I’m a beginner.[/quote]

You were right at first, 4x8 without failure.

You don’t have to use the same weight either, as long as you are in that rep range.

Sometimes your last set will be to failure, this is okay, but try not to do it all of the time.

Have fun with WSSB.

Later.

63

Thanks for clarifying that.

64

ok, this was my 2nd week bench day

1 barx10
2 95 x 10
3 135 x 5
4 185 x 5
5 205 x 5
6 210 x 5
7 215 x 3

I hit another PR with the 210 x 5 then the 215 x 3, but am i doing enough you reckon in the middle areas or am i hitting the heavier side too early…i know i should be able to answer this but im not sure and just need some advice…

so i am basically asking, the heavier i go, do i try and keep the same lead up to it…205 seems pretty easy now…so i might keep it the same till then and then go from 205 to 215 and try and get 5…would that be a good way to go??? cheers

65

[quote]JimmyOZ wrote:
ok, this was my 2nd week bench day

1 barx10
2 95 x 10
3 135 x 5
4 185 x 5
5 205 x 5
6 210 x 5
7 215 x 3

I hit another PR with the 210 x 5 then the 215 x 3, but am i doing enough you reckon in the middle areas or am i hitting the heavier side too early…i know i should be able to answer this but im not sure and just need some advice…

so i am basically asking, the heavier i go, do i try and keep the same lead up to it…205 seems pretty easy now…so i might keep it the same till then and then go from 205 to 215 and try and get 5…would that be a good way to go??? cheers
[/quote]

By the reps with the weights do did,

205lbs x 5 your using roughly 85.6 percent of ya 1 rep max (239lbs)

But i think this tired you out because then your 1 rep max dropped by 2 lbs (237lbs)

I would like to see you do in ya next workout

Bar
145lbs
157lbs
177lbs
205lbs

Rest 4 minutes stretch, calfs , hip flexers, chest, shoulders, triceps.

217 lbs x max reps

66

[quote]Alphaboy wrote:
JimmyOZ wrote:
ok, this was my 2nd week bench day

1 barx10
2 95 x 10
3 135 x 5
4 185 x 5
5 205 x 5
6 210 x 5
7 215 x 3

I hit another PR with the 210 x 5 then the 215 x 3, but am i doing enough you reckon in the middle areas or am i hitting the heavier side too early…i know i should be able to answer this but im not sure and just need some advice…

so i am basically asking, the heavier i go, do i try and keep the same lead up to it…205 seems pretty easy now…so i might keep it the same till then and then go from 205 to 215 and try and get 5…would that be a good way to go??? cheers

By the reps with the weights do did,

205lbs x 5 your using roughly 85.6 percent of ya 1 rep max (239lbs)

But i think this tired you out because then your 1 rep max dropped by 2 lbs (237lbs)

I would like to see you do in ya next workout

Bar
145lbs
157lbs
177lbs
205lbs

Rest 4 minutes stretch, calfs , hip flexers, chest, shoulders, triceps.

217 lbs x max reps[/quote]

cheers mate, ill give that a go…how did you workout my 1RM’s??? and also, how do you come to the conclusion my RM dropped, could you tell that when i tried the 215?? sorry if this seems stupid…

anyway, my DL day looked like this…

bar x 10
95 x 8
135
185
205
225
255
260 x 5

I thought i might be able to go more but i didnt want to risk it like i tried last week…thoughts on that progression…kinda got the same Q’s at my bench day? Alpha, you hearing me?? :wink:

67

[quote]JimmyOZ wrote:
Alphaboy wrote:
JimmyOZ wrote:
ok, this was my 2nd week bench day

1 barx10
2 95 x 10
3 135 x 5
4 185 x 5
5 205 x 5
6 210 x 5
7 215 x 3

I hit another PR with the 210 x 5 then the 215 x 3, but am i doing enough you reckon in the middle areas or am i hitting the heavier side too early…i know i should be able to answer this but im not sure and just need some advice…

so i am basically asking, the heavier i go, do i try and keep the same lead up to it…205 seems pretty easy now…so i might keep it the same till then and then go from 205 to 215 and try and get 5…would that be a good way to go??? cheers

By the reps with the weights do did,

205lbs x 5 your using roughly 85.6 percent of ya 1 rep max (239lbs)

But i think this tired you out because then your 1 rep max dropped by 2 lbs (237lbs)

I would like to see you do in ya next workout

Bar
145lbs
157lbs
177lbs
205lbs

Rest 4 minutes stretch, calfs , hip flexers, chest, shoulders, triceps.

217 lbs x max reps

cheers mate, ill give that a go…how did you workout my 1RM’s??? and also, how do you come to the conclusion my RM dropped, could you tell that when i tried the 215?? sorry if this seems stupid…

anyway, my DL day looked like this…

bar x 10
95 x 8
135
185
205
225
255
260 x 5

I thought i might be able to go more but i didnt want to risk it like i tried last week…thoughts on that progression…kinda got the same Q’s at my bench day? Alpha, you hearing me?? :wink:
[/quote]

I worked out your percentages from my modern strength training book by poliquin.

260 sounds good, try get a 3 rep max next workout for deadlifts with 267lbs next time.

yeh you should of got more reps with 215 i believe the the 205 sets was a little ‘draining’.

But anyway gotta go to gym now and do week 3 of deadlift programme by CT.

Going for 150kgs tonite, hope my ass doesn’t explode

Out

68

[quote]JimmyOZ wrote:
anyway, my DL day looked like this…

bar x 10
95 x 8
135
185
205
225
255
260 x 5

I thought i might be able to go more but i didnt want to risk it like i tried last week…thoughts on that progression…kinda got the same Q’s at my bench day? Alpha, you hearing me?? :wink:
[/quote]

Jimmy, days like this, keep the weight the same and try for a set of 3 or even just 2. The idea is time under tension. The more stress you keep the muscle under, the better it grows. And if you can do that weight for 5 reps, you know you should try another set for 2-3 and next week you should up the weight more.

69

[quote]Arioch wrote:
JimmyOZ wrote:
anyway, my DL day looked like this…

bar x 10
95 x 8
135
185
205
225
255
260 x 5

I thought i might be able to go more but i didnt want to risk it like i tried last week…thoughts on that progression…kinda got the same Q’s at my bench day? Alpha, you hearing me?? :wink:

Jimmy, days like this, keep the weight the same and try for a set of 3 or even just 2. The idea is time under tension. The more stress you keep the muscle under, the better it grows. And if you can do that weight for 5 reps, you know you should try another set for 2-3 and next week you should up the weight more.[/quote]

cheers mate, without knowing it, your peice of advice what was i was looking for…a way to up volume but not fuck myself badly…cheers again!!!

70

JimmyOZ:

Looks great, 40 lbs in two weeks is incredible. I recently did 290x5, but then only 315x1. Just like I suggested not be done, oh well. 290 is over 85% of my 1RM best, and is 92% of my recent 1RM (can you say slow-twitch?)

Do you plan on switching over to a new exercise next week, or are you going to try for a new PR?

As soon as you can’t beat or tie a previous best, switch; then follow that pattern for that exercise. For example, I can’t deadlift 2 weeks in a row, but I can rep out on the BB bench for 5 weeks. Squats work best for me on a 2 week rotation.

Anyway, I just wanted to bring that up, very quick progress sometimes leads to quick stagnation (per exercise).

Keep on liftin’. Later.

71

[quote]TopHeavy wrote:
JimmyOZ:

Looks great, 40 lbs in two weeks is incredible. I recently did 290x5, but then only 315x1. Just like I suggested not be done, oh well. 290 is over 85% of my 1RM best, and is 92% of my recent 1RM (can you say slow-twitch?)

Do you plan on switching over to a new exercise next week, or are you going to try for a new PR?

As soon as you can’t beat or tie a previous best, switch; then follow that pattern for that exercise. For example, I can’t deadlift 2 weeks in a row, but I can rep out on the BB bench for 5 weeks. Squats work best for me on a 2 week rotation.

Anyway, I just wanted to bring that up, very quick progress sometimes leads to quick stagnation (per exercise).

Keep on liftin’. Later.[/quote]

TH, I plan on going one more week with the exercises i am doing now, then i might change it up, i am keen as mustard to start the squatting (not sure if i want to do front or box squats yet???) as i hope i can do similar to my DLing…I think if i go for a 3 week rotation in the DL/squat that might keep me motivated so i dont lose anything with them. As for bench, i think i might see how i go…i wanna hit 220 but if i feel like im not going anywhere, ill change it up…that will be a new challenge, changing up my program and still keep gaining…well, we’ll see…later

72

what do you guys think about using bands on Rep day? I was thinking of starting at 50% + double mini’s to start and working up from there. Has anyone else tried this? what about chains?

73

todays bench

bar x 10
145 x 8
157.5 x 5
177.5 x 5
205 x 5
217.5 x 3
215 x 2

alpha i followed your suggestion, i though it ok…might fiddle with it a bit more…would like to get 220 x 5 in the next 2 weeks…thoughts?

74

[quote]JimmyOZ wrote:
todays bench

bar x 10
145 x 8
157.5 x 5
177.5 x 5
205 x 5
217.5 x 3
215 x 2

alpha i followed your suggestion, i though it ok…might fiddle with it a bit more…would like to get 220 x 5 in the next 2 weeks…thoughts?[/quote]

Also im guessing, either it might be time for me to change up this ME day to another exercise??? might give it one more week…???

75

todays DL

bar x 10
135 x 6
185
215
265 x 5
270 x 3
265 x 5

I cut out the warm up 95 coz i couldnt be fucked changing the plates too much :wink:

I think i have pretty much hit my ME for now at 265 x 5…should i go 1 more week or change it up? im still not sure myself??

if i did, id probably change to box squats and incline bench

76

Jimmy,
When I did this last year, I changed the exercises every two weeks. I found that when I came back, it was as if I hadn’t really stopped doing them. I’d have to check, but I don’t think the loss was more than 10 lbs. for the max.

In some, I know the weight stayed the same.

Feel free to change it up and then come back in a few weeks. Since you are logging everything, you’ll be able to know where to start right back up.

Cheers.

77

cheers mate…i think i will change it up…i feel as tho i need too…a question…when i change again, should i come straight back to the previous exercises…i reckon that sounds right…

as said, now ill do incline bench and box squats…i will also change up the sup exercises too

78

I went on two week cycles and used three different ones. So, I went four weeks before coming back. Coach D just says to mix it up so I don’t think there would be a problem coming straight back.

I liked the ability to work on different aspects and improving those. Of course, I needed a lot of help in different areas so it all worked to make me a more balanced lifter/athlete.

Just find what works for you.

Cheers.

79

[quote]JimmyOZ wrote:
cheers mate…i think i will change it up…i feel as tho i need too…a question…when i change again, should i come straight back to the previous exercises…i reckon that sounds right…

as said, now ill do incline bench and box squats…i will also change up the sup exercises too[/quote]

Do the exercises 4-6 times each then change

80

[quote]Alphaboy wrote:
JimmyOZ wrote:
cheers mate…i think i will change it up…i feel as tho i need too…a question…when i change again, should i come straight back to the previous exercises…i reckon that sounds right…

as said, now ill do incline bench and box squats…i will also change up the sup exercises too

Do the exercises 4-6 times each then change[/quote]

i think 3-4 weeks would be good early on…then maybe do longer terms after i do them for the 1st time…thats what i think anyway…