Front Squat
No hands
bar x 5
95 x 5
135 x 5
155 x 3
185 x 3
Hands + knee wraps
225 x 3
245 x 1
265 x 1
295 x 1…PR +20lbs (vid). Easy
315 x sonofabitch (vid)…lost it forward. Felt completely doable. I was going to try again but decided to get that PR next time.
Speed 3" Deficit DLs
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5
Leg curl
x 20
x 20
Ab roller…hard. These will take some work. I don’t think a lot of ab reps make sense if the objective is to have a core that will support you doing 1-3 heavy reps of squat or DL. Those sets are short. A long set of abs doesn’t have enough load. Same applies to planks. Load them up.
+45lb x 5 + 5 unloaded
+45lb x 5 + 5 unloaded
FACK I thought you had that! awesome work regardless and love the SOAD! Im glad that Im not the only one who uses the X style front squat…feels much better to me.
[quote]MattyXL wrote:
FACK I thought you had that! awesome work regardless and love the SOAD! Im glad that Im not the only one who uses the X style front squat…feels much better to me.[/quote]
Me too! Pisses me off a little. I need to fight harder at the top.
I was friggin’ tired today but as soon as put on some SOAD I was ready to go!
[quote]MattyXL wrote:
FACK I thought you had that! awesome work regardless and love the SOAD! Im glad that Im not the only one who uses the X style front squat…feels much better to me.[/quote]
[quote]cavalier wrote:
Good squatting! Where did you pick up the hands-off style?[/quote]
Thanks Cav. I’ve seen it a couple times. I think MMeat’s log was the first way back when. It was in a recent article too. I thought it might help groove a pattern of staying upright. We’ll see.
[quote]MattyXL wrote:
FACK I thought you had that! awesome work regardless and love the SOAD! Im glad that Im not the only one who uses the X style front squat…feels much better to me.[/quote]
Only way I can do them. “Death by bar choke”.
Great work G’done.[/quote]
Thanks Mr. Squat.
It would take me months to get the flexibility needed to do a clean grip. I’m not that interested. X style works fine.
BW = 199. Up 5lbs. Estimate half muscle, half not muscle.
ME Upper
2 board bench
135 x 3
185 x 3
225 x 3
245 x 1
265 x 0…crap, didn`t get this last time either
245 x 1
255 x 0…no zip left
245 x 1
Reverse band bench (EFS light bands, -20lbs at top)
265 x 3
265 x 3
245 x 6
245 x 5
Reverse band close grip (-20lbs at top)
225 x 5
225 x 5
225 x 5
225 x 5
225 x 4
2-arm DB rows, 45 degrees (alternated these with DB OH`s)
65s x 12
80s x 12
80s x 12
Alternating overhead, neutral grip DB press
40s x 10
40s x 10
40s x 10
Notes:
Bench isnt moving up like lower body is so Im going to work on a few things
triceps are weak so I`m going to do CG on both bench days (really feeling these) probably with different rep ranges. Extension movements will be high-rep to preserve my elbows.
whatever the ME movement, alternate going for a 3RM and 1RM on ME day. I`ve been chasing 1RM most, well all, of the time
Love the hands-free front squat! My oly coach says you know you’re doing it right when you can catch a clean without using your hands. So you’re kinda there!
and that 315 - so close!! I didn’t realize you squat so wide btw. Interesting…
[quote]atypical1 wrote:
How long do you give a lift before you decide to make changes? I’m never sure of how long to keep at it before changing up.
Solid work and I think the extra heavy sets will help out.
james[/quote]
Ive been rotating through movements (reverse band bench, bench against bands, floor press, 2board, dead stop from pins) one per week trying to get a feel for each. As per Pete, Im going to keep switching them up weekly. Keeps it interesting and I can hit weaknesses.
Love the hands-free front squat! My oly coach says you know you’re doing it right when you can catch a clean without using your hands. So you’re kinda there!
and that 315 - so close!! I didn’t realize you squat so wide btw. Interesting…
Btw, Happy Birthday!![/quote]
Yeah, I noticed that I naturally get into a wider stance even for front squats. I`m going to bring those in a little and see whassup.
And, its ummm not my birthday. I dont think…whats the date...nope, not my bday. You silly.
[quote]JoeGood wrote:
What exactly is the westside method of progressing the weight? I get the lift periodization but is there a set weight progression?[/quote]
Not really. For ME you are trying to hit new PRs every week (in something) and DE you are trying to get more explosive with better form. You are not really setting up a progression schedule so that you work up to a projected new 1RM on a particular date.
But, as you get better at, say, reverse band bench you will know that your regular bench is climbing. There is some % progression on the DE days. If you have a cycle set up, then you test every 8-12 weeks and use that new 1RM for the DE days.
There is actually a good article on the main page on westside without the bands & chains. Lays it out nicely.