just reading through the log it looks like you are doing ME stuff right after your DE work. Reason for this?
[quote]PeteS wrote:
just reading through the log it looks like you are doing ME stuff right after your DE work. Reason for this? [/quote]
Agree?.. bands put a lot of stress on the joints, you don’t want bicep tendon issues. Then to do heavy weights against the bands seems like overload.
[quote]lil power wrote:
[quote]PeteS wrote:
just reading through the log it looks like you are doing ME stuff right after your DE work. Reason for this? [/quote]
Agree?.. bands put a lot of stress on the joints, you don’t want bicep tendon issues. Then to do heavy weights against the bands seems like overload.[/quote]
Pete and Lil, you’re right. Doesn’t make much sense to try and work speed and max strength in the same session. What do you think about doing DE bench and then something like close grip or floor press working up to a solid 5RM (no failure) as the second movement? I would do something like DB bench for high reps after that. In general I think my assistance reps have been too low.
I’ve had bicep tendon issues off and on for a couple of years. The only time they act up is on bench so I’m going to change a couple of things (more 3-5RM and less 1RM, restructure some bicep work and ramp up shoulder mobility) and see how that goes.
Git- doing foam roll on the outside of my pecs and stretching them helped me eliminate alot of bicep tendon pain…don’t know if it will help you, but I thought I should mention…
What resources did you start with for learning Westside? I’m wanting to get read up on it.
good rule of thumb for assistance work on DE days is nothing is under 6 reps. So after your DE work on upper you could do close grips, floor press, or better yet to boards for a heavy (not max) 6-10 reps.
DE lower ditch the ‘heavier’ sets as well, except maybe once a month or so if you are feeling restless, or if you are doing a speed-strength micro cycle or a circa max cycle.
[quote]OldGoat wrote:
Git- doing foam roll on the outside of my pecs and stretching them helped me eliminate alot of bicep tendon pain…don’t know if it will help you, but I thought I should mention…[/quote]
Thanks OG. I have a foam roller and a lacrosse ball that I’ve been lazy with lately. The ball in particular is a pain, literally.
[quote]PeteS wrote:
good rule of thumb for assistance work on DE days is nothing is under 6 reps. So after your DE work on upper you could do close grips, floor press, or better yet to boards for a heavy (not max) 6-10 reps.
DE lower ditch the ‘heavier’ sets as well, except maybe once a month or so if you are feeling restless, or if you are doing a speed-strength micro cycle or a circa max cycle. [/quote]
Cool. That’s pretty much what I thought. But, often what I think and what I do is not the same.
Git / Pete, working with Laura Phelps-Sweatt on my training cycle,
on DE Upper after speed work she had me do the following:
Close Grip Bench (no bands Git!) 1 top set of 8, each week up by 5#'s until I knew the next time 8 reps wasn’t happening (no failing at 8 reps)
then switch to comp grip bench 1 top set of 5, same regime, each week up by 5#'s until I, again, knew the next week I couldn’t get good 5 reps,
Switch back to close grip
Sometimes depending on where I started (too high confidence level) I only got 2 weeks of close grip before I moved to comp grip bench…live and learn 
ME Upper, tricep accessories were stressed
DE Upper, shoulder / upper back accessories was stressed, a lot of high rep sets, talking 3 sets of 20-50 reps, a lot of light weight, band assisted movements.
Now this was just my training and I’m sure my weaknesses are different that yours, but maybe you can get something out of it.
[quote]JoeGood wrote:
What resources did you start with for learning Westside? I’m wanting to get read up on it.[/quote]
I started with a rambling 140+ page powerpoint that I got somewhere. Can’t remember exactly. EliteFTS maybe.
But this thread has some useful information
And this article by Tate lays out the training basics and a plan
http://www.T-Nation.com/free_online_article/most_recent/iron_evolution_phase_6&cr=
ME Lower
Box squats (12.5")
bar x 5
135 x 3
185 x 2
225 x 2
275 x 2
315 x 1
335 x 1
355 x 1
365 x 1
375 x 1 (vid)…probably could have sat back a bit more on that one.
385 x 0…was pretty confident that I would get it but descent sucked (too far forward). Camera died. That thing eats batteries like crazy in the cold.
Zerchers (touch and go on pins below parallel)
135 x 6
185 x 6
205 x 6
225 x 6
Stiff-leg DLs
225 x 3 x 10
HLRs
3 x 10
nice work on that 375.
good job git.
[quote]lil power wrote:
Git / Pete, working with Laura Phelps-Sweatt on my training cycle,
on DE Upper after speed work she had me do the following:
Close Grip Bench (no bands Git!) 1 top set of 8, each week up by 5#'s until I knew the next time 8 reps wasn’t happening (no failing at 8 reps)
then switch to comp grip bench 1 top set of 5, same regime, each week up by 5#'s until I, again, knew the next week I couldn’t get good 5 reps,
Switch back to close grip
Sometimes depending on where I started (too high confidence level) I only got 2 weeks of close grip before I moved to comp grip bench…live and learn
ME Upper, tricep accessories were stressed
DE Upper, shoulder / upper back accessories was stressed, a lot of high rep sets, talking 3 sets of 20-50 reps, a lot of light weight, band assisted movements.
Now this was just my training and I’m sure my weaknesses are different that yours, but maybe you can get something out of it. [/quote]
Forgot to thank you for this.
Triceps, shoulders and upper back are weaknesses so this is highly useful.
Great work!
Thanks for the westside convo. I’m learning a lot through reading this log.
james
ME Upper
Floor press
95 x 3
135 x 3
155 x 3
185 x 3
205 x 1…feeling bicep discomfort
215 x 0…hurt
Was hoping for 245 x 1 today but no go.
Decided to do reps today instead. Bit of a deload.
Flat DB bench
65s x 2 x 15
JM press
95 x 15
115 x 10
135 x 8
High incline DB press
40s x 12
40s x 12
40s x 18
Trap bar rows
140 x 10
190 x 10
190 x 10
Side laterals x 2 x 10
Rear delt laterals x 2 x 10
Some high rep DB bicep work
edit: forgot band tricep extensions x about 100
Happy New Year to all!
Don’t like that bicep is hurting that much, I know you are icing and taking some motrin/aleve?
Think a deload is good, with no inclines or overheads. Warm up the shoulders with pendelum swings to get some blood flow in the area.
Oh, and Happy New Year!
[quote]lil power wrote:
Don’t like that bicep is hurting that much, I know you are icing and taking some motrin/aleve?
Think a deload is good, with no inclines or overheads. Warm up the shoulders with pendelum swings to get some blood flow in the area.
Oh, and Happy New Year![/quote]
Uhh, yeah. Ice and Aleve. So, does prime rib and red wine count? 'Cause my pain-in-the-ass brother in law just cooked up some awesome meat. They are all busy watching an animated Japanese movie now. Something about a kid that saves his village from mold…
OK, OK…you’re better at this lifting game than I am. I’ll take your advice.
And I wish you an awesome 2012!
I think that prime rib and red wine are perfect substitutes for motrin.
Happy new year!
james
Nice work Git
Happy New Year Git
mmm prime rib and wine, hope it was as good as it sounds.