I bet! That should be interesting when they get into the boy band age.
Well, after reading a bunch of stuff and watching a lot of videos I still don’t know what the f*uck I am doing.
But, Westside starts now. I like the variety, the intensity and the fact that it focuses on areas where I feel I am weak such as explosiveness.
Max Upper
Floor Press…these need much work
95 x 5
135 x 3
155 x 3
175 x 3
185 x 3
195 x 3
205 x 3
JM Press…few more lbs next time.
bar x
95 x 6
135 x 3 x 8
DB front raise
3 x 10
Lateral raise
3 x 10
Band pushdowns (orange + red) to failure
15, 14
glad to see you making the change. not that I am 100% expert but if you have any questions let me know, remember it is training several strength functions at once, RE, DE, ME, recovery, prehab/rehab and conditioning. It can get complicated, but ain’t rocket science. But if you leave even one out, well, it will show…
Just catching up in here-
first there are two swole bald dude doing band pullups.
I need a hair cut some bands and some food stat.
I am having a hard time with weight and food and training this august too.
Im probabl like 175 and weak
good luck with west side the few programs I followed based on it
Max strength from cressey and built like a baddass from Defranco
is WSFSB where very sound programs.
[quote]PeteS wrote:
glad to see you making the change. not that I am 100% expert but if you have any questions let me know, remember it is training several strength functions at once, RE, DE, ME, recovery, prehab/rehab and conditioning. It can get complicated, but ain’t rocket science. But if you leave even one out, well, it will show… [/quote]
Thanks Pete. The concepts seem clear enough but putting it all together is still a work in progress. I will definitely be taking you up on your offer.
[quote]kmcnyc wrote:
Just catching up in here-
first there are two swole bald dude doing band pullups.
I need a hair cut some bands and some food stat.
I am having a hard time with weight and food and training this august too.
Im probabl like 175 and weak
good luck with west side the few programs I followed based on it
Max strength from cressey and built like a baddass from Defranco
is WSFSB where very sound programs.
[/quote]
I think one of the Westside rules is that you need to shave your head. Step 1…check.
Work has me a bit out of whack so eating has been an issue. Another work in progress. I’ve put on 3 lbs in the past couple of weeks and feel better.
I might be misunderstand a lot because I do that all the time but I “thought” Westside was designed for geared lifters.
[quote]JoeGood wrote:
I might be misunderstand a lot because I do that all the time but I “thought” Westside was designed for geared lifters.[/quote]
The same approach applies but it is recommended to adjust the training % for DE work somewhat.
edit: And, according to someone that should know, I need to make sure I manage intensity so I don’t get beat up.
[quote]JoeGood wrote:
I might be misunderstand a lot because I do that all the time but I “thought” Westside was designed for geared lifters.[/quote]
Lots of top notch Raw lifters train Westside as well. It is more about developing all the strength variables then raw vs geared.
Stan Efferding and Ben Brand are two guys who come to mind with 2,000+ raw totals and they train conjugate.
Dynamic Lower
63%
230 x 8 x 2…these felt great. Everything was fast. I moved quickly between sets, set up very quickly under the bar, banged out 2 reps and racked.
GMs
135 x 5
185 x 5
225 x 8, 8…lower and more reps than last time. Awesome.
Step up to box (holding DBs)
40s x 8
50x x 8
65 x 8…last few were a challenge.
Ab wheel
10 with 5 count pause at bottom…hard and boring.
10 continuous motion…good. Get it over with quickly.
HLR
20
Best session in a long time.
My lovely wife came to the shed to do some training. She turned up the U2 and did circuits while I did squats. Loved it.
Solid work. Cool that your wife came in to keep you company.
Are you setting small milestones so that you can judge how your progress is coming along? I don’t know enough to be able to give suggestions at all but was wondering how you would know what you needed to adjust.
james
[quote]atypical1 wrote:
Solid work. Cool that your wife came in to keep you company.
Are you setting small milestones so that you can judge how your progress is coming along? I don’t know enough to be able to give suggestions at all but was wondering how you would know what you needed to adjust.
james[/quote]
Actually she’s becoming quite keen to train. I’ve learned to give pointers or suggestions and then go about my business. Plus I have a weakness for yoga pants so it’s best I keep to myself.
Keep in mind my newbness…
Westside has a max effort day each week for upper and lower, 3RM or 1RM, that can be chosen from a group of exercises. Hitting a new 1RM in the bench or squat would then change the weight used for bench and squat dynamic effort (speed) days since you are applying a % to that new 1RM.
There is structure but it is pretty adaptable to how you are progressing.
Pete, did I miss anything?
Jelena Abbou is a fantastical beauty. Just sayin’
Hey, just catching up in here.
Sounds like you’re enjoying the WS approach.
My strongest squat came as a result of a WS-style approach to training. I had something from Dave Tate called Maximal Strength and it was basically an ME and DE squat program (so squatting 2x a week).
I remember at the end squatting 395 (for me that was the highest) and high box squatting 465 for reps.
The DE days were key in my estimation as they were there to get you to focus on speed & technique.
I’m sure you’ll be rocking some pretty heavy squat numbers soon.
[quote]ddot76 wrote:
Hey, just catching up in here.
Sounds like you’re enjoying the WS approach.
My strongest squat came as a result of a WS-style approach to training. I had something from Dave Tate called Maximal Strength and it was basically an ME and DE squat program (so squatting 2x a week).
I remember at the end squatting 395 (for me that was the highest) and high box squatting 465 for reps.
The DE days were key in my estimation as they were there to get you to focus on speed & technique.
I’m sure you’ll be rocking some pretty heavy squat numbers soon.[/quote]
That’s pretty much it my friend. I think the DE days help make the movement automatic. Thinking about how to do movements makes you slow…and weak.
I would caution against considering it two squat days. ME should rotate lower movements, i.e. free squat, box squat, front squat, GM, deadlift variations. Pick three to begin with, and hit each once every three weeks, i.e. week 1 GM, week 2 deficit dl, week 3 free squat, week 4 GM, etc.
Also, are you doing you DE work to a box?
[quote]PeteS wrote:
I would caution against considering it two squat days. ME should rotate lower movements, i.e. free squat, box squat, front squat, GM, deadlift variations. Pick three to begin with, and hit each once every three weeks, i.e. week 1 GM, week 2 deficit dl, week 3 free squat, week 4 GM, etc.
Also, are you doing you DE work to a box? [/quote]
I am doing DE to a box.
I was still struggling with programming for ME so that is super helpful.
[quote]giterdone wrote:
[quote]PeteS wrote:
I would caution against considering it two squat days. ME should rotate lower movements, i.e. free squat, box squat, front squat, GM, deadlift variations. Pick three to begin with, and hit each once every three weeks, i.e. week 1 GM, week 2 deficit dl, week 3 free squat, week 4 GM, etc.
Also, are you doing you DE work to a box? [/quote]
I am doing DE to a box.
I was still struggling with programming for ME so that is super helpful.[/quote]
Glad to help. Also really try to be self-critical of where you fail in each lift,and think of what excercised will correct that…
[quote]giterdone wrote:
All these kids know the most important things in life are friends and family. And Iâ??m standing
in the hallway and it just dawns on me. Where did we get so fucked up? Because weâ??re
really starting off okay. It was one of the most inspiring moments Iâ??ve had in my entire life,
seeing the strength and resolve of a five-year-old kid."
[/quote]
Kids are so great before they get polluted by “us”.
And it’s a fantastic asset that your wife is so supportive. Tell her we say that.
[quote]giterdone wrote:
Just read this by Dave Tate.
I love kids and I respect mental and emotional strength more than physical strength.
I would have left the room too.
Pass me a tissue. I am soft like butter when kids are involved.
"Iâ??ve volunteered in my sonâ??s kindergarten class most of the year, and itâ??s been a great
time. I was there yesterday, walking down the hallway listening to the morning announcements.
I heard something about a fire and donations for the family.
So I go to the classroom and Iâ??m sitting there not even thinking about it. At the beginning
of reading time, the teacher brings up one of the kids in the class. Well, itâ??s the kid who
just lost everything in the fire over the weekend. You could tell the kid wasnâ??t in the highest
of spirits.
The teacherâ??s explaining to the class that the important thing was that nobody was hurt.
Sheâ??s doing exactly what she should do because the kids have questions, you know?
â??Did you lose your clothes?â?? â??Did you lose your toys?â??
He starts talking about how one of his cats ran off because it was scared of the fire, and
his two dogs are now in heaven. And itâ??s just killing this kid to sit up there and talk about it.
All of a sudden these little kids start saying things like, â??You can have some of my clothesâ??
and â??you can have my dogâ?? and â??you can stay at my house.â?? Every single kid in this class
is willing to give this kid their toys. He looks up and says that everythingâ??s fine and he has
everything he needs right in front of him.
I had to get up and fucking walk out of the room.
All these kids know the most important things in life are friends and family. And Iâ??m standing
in the hallway and it just dawns on me. Where did we get so fucked up? Because weâ??re
really starting off okay. It was one of the most inspiring moments Iâ??ve had in my entire life,
seeing the strength and resolve of a five-year-old kid."
[/quote]
read this one a few hundred times. fucking classic