[quote]atypical1 wrote:
Good work and thanks for linking that article. Westside is still sorta mysterious to me and it’s helpful to see the logs, read the article, read the logs again.
james[/quote]
Check out this article by Mark Bell. I hear he is kinda strong. When Westside gets a bit overwhelming I read stuff like this and it puts it in perspective.
http://www.supertraininggym.com/2011/10/how-we-roll-at-super-training/
Aww! You guyz!! You’re all too sweet to me 
Great work as always, Git!
Plateaus…I fear them like the wrath of god!
[quote]Mascherano wrote:Aww! You guyz!! You’re all too sweet to me
Great work as always, Git!
Plateaus…I fear them like the wrath of god![/quote]
Hey! There you are. Whatever sweet you get, you deserve.
And it’s not a plateau…it’s the calm before the storm!!
[quote]giterdone wrote:
And it’s not a plateau…it’s the calm before the storm!![/quote]
I like that. Nice lifting back there bro. That 475 won’t elude you long, no doubt!
I love the Westside/Westside alternative discussion in here. You’re helping my research considerably, thanks!
Coming to the nation was my first intro to Westside…reading, reading, reading. Thanks for the info git and solid WORK.
Thanks Lula and Led. I’m no Westside expert (obviously) but it has made many people very strong. No reason it can’t work for me.
ME Upper
2-board Bench (start of Tate programming)
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3…felt strong
245 x 1…went up slow. I’ve lost some strength on these but my tendons feel good so we should be good to go.
DB extensions (30 second rest)
30s x 6 x 10…last two sets were pretty tough
Band pushdowns
3 x 10
1-arm DB press
40s x 3 x 15
Extra:
Band pull-aparts
2 x 10ish
[quote]giterdone wrote:
[quote]MattyXL wrote:
So you have been running westside for a while now…Im curious as to your review. Espescially because you lift Raw and alone. I did run it for about 8 weeks certainly not enough to get a good enough feel for it, so Im curious on your thoughts.
I gotta fit GMs in my routine somewhere as well, Im not sure what rep range would be most effective for assistance on other lifts, high rep or low rep?
Great work as usual broheim.
[/quote]
Hmmm, that’s a big question. Westside has helped me with squat and bench form. I feel a lot tighter. And the concept of speed to exert maximum force is starting to sink in.
I don’t test the lifts much but (I’m going to run the Tate programming for 8 weeks them do a real test). But, my squat is up about 40lbs and I do think that box squats carryover. DL is up 10-15lbs and I believe that I’m close to a 20-30lb increase in DL since my sticking point has moved from the floor to my knees. If I can solve that bitch, then I think I am on my way to a 500 DL.
My bench hasn’t moved but I’ve tweaked my bicep tendons a couple of times which has slowed me down. We’ll see what happens with that.
In the Tate program, GMs are a ME lift. I don’t have a GHR so I’ll be doing mostly GMs as assistance. I have to say that I felt the high rep GMs I did last week with 135 x 3 x 15 for 3 days.
[/quote]
Thanks for the reply…Im a believer in the box squat as well, but I think we are in the minority as far as it translating to the back squat for the raw lifter. I loved the Tate program for WS, so much variety it was awesome, I ran it when I did WS and I did a 340 GM…HOLY SHIT that was tough!
Ab wheel 5 x 10
Leg raises 3 x 20
Nothing hard since I’m doing squats tomorrow.
P.S. my triceps are friggin sore from all the DB extensions yesterday
Ab work as promised, I see. A man of your word. Kill the squats tomorrow bro!
Let me start off by saying ‘Dayum son, you gotz big a shit brickhouse.’
The 1 arm db press, where is your palm position on these?
Thanks.
Ps. Add more pics of hot, sexy, wife!
[quote]tyrfryer wrote:
Ab work as promised, I see. A man of your word. Kill the squats tomorrow bro![/quote]
That’s right…a promise is a promise. Particularly to a woman. Particularly if she is stronger than me.
[quote]print wrote:
Let me start off by saying ‘Dayum son, you gotz big a shit brickhouse.’
The 1 arm db press, where is your palm position on these?
Thanks.
Ps. Add more pics of hot, sexy, wife![/quote]
Hey there dirty dog (that’s a compliment). Thanks. Things are slowly moving in the right direction.
For the 1 arms, I prefer to have the palm facing forward. It hits the shoulders harder, which is why I’m doing them in the first place. If I go neutral (palm facing me) it’s more triceps.
And I’ll see what I can do on the P.S.
^Thanks, you answered & defined that perfectly.
EDIT- As for a accessory what do you think is better, Arnolds or the 1 arm?
It would be interesting to see how much WS as added to your 1RM.
[quote]print wrote:
^Thanks, you answered & defined that perfectly.
EDIT- As for a accessory what do you think is better, Arnolds or the 1 arm?[/quote]
Not sure about which is better. I think I’ve done Arnold’s twice in my lifetime. But maybe try doing them on alternating training days and see how you feel about it. No need to really overthink the accessory stuff too much.
One thing about the 1-arms is that you can go quite heavy since you can add some leg drive.
[quote]JoeGood wrote:
It would be interesting to see how much WS as added to your 1RM.[/quote]
I’m going to run a program for 8 weeks and then have a test day. I’ll probably be nervous as hell, lol.
[quote]giterdone wrote:
[quote]JoeGood wrote:
It would be interesting to see how much WS as added to your 1RM.[/quote]
I’m going to run a program for 8 weeks and then have a test day. I’ll probably be nervous as hell, lol.[/quote]
I get the same way when testing a squat 1RM.
DL on the other hand I’m always ready to go.
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]JoeGood wrote:
It would be interesting to see how much WS as added to your 1RM.[/quote]
I’m going to run a program for 8 weeks and then have a test day. I’ll probably be nervous as hell, lol.[/quote]
I get the same way when testing a squat 1RM.
DL on the other hand I’m always ready to go.[/quote]
For me, there is so much less to think about with DL that it doesn’t fuck with my head as much. Bend over, pick it up, try not to have a disc shoot out the back.