Nice DLs. You always have good form. I know when a lifter is on the platform all that matters is if the weight is lifted or not. But I’m such a sucker for a man with good form.
Geez. I’m going to hit 23 years of marriage this fall. How can that be?
What does your ME rotation look like?
Long ago I looked at Westside but decided I was too small for it at the time. Much like Doggcrap.
regarding exercise rotation, a) you are not really a beginner at this point and b) I think you will be better off if you come back to an excercise every three weeks. Better balance, and better chance of smashing PRs and sticking points.
[quote]PeteS wrote:
regarding exercise rotation, a) you are not really a beginner at this point and b) I think you will be better off if you come back to an excercise every three weeks. Better balance, and better chance of smashing PRs and sticking points. [/quote]
Done. Thanks.
[quote]kpsnap wrote:
Nice DLs. You always have good form. I know when a lifter is on the platform all that matters is if the weight is lifted or not. But I’m such a sucker for a man with good form.
Geez. I’m going to hit 23 years of marriage this fall. How can that be?[/quote]
Well, thanks. Really.
Dunno…child bride?
[quote]JoeGood wrote:
What does your ME rotation look like?
Long ago I looked at Westside but decided I was too small for it at the time. Much like Doggcrap. [/quote]
For lower ME, I’m going to start with deficit DL against bands, squats with knee wraps and GMs with the safety pins in place so I don’t smash myself into the floor.
DE is box squats.
For upper, ME is floor press, reverse band bench and bench.
DE is bench with bands.
ME Upper
Reverse band bench (decided at the last minute to sub these in the rotation for board presses)
orange bands…-65lbs at bottom (loaded BB to check) and very close to nothing at the top
135 x 3
225 x 3
245 x 3
265 x 3
265 x 3
265 x 3
…lock out is stronger
Close grip (edge of smooth). Left bands on.
225 x 6
225 x 6
225 x 5…so close
Rolling tris with DBs…first time. Like 'em
25 x 8
35 x 8
35 x 12
35 x 8
Lateral raise alternating with bent over
28 x 10
38 x 10
38 x 10
Bent over laterals
28 x 10
38 x 20
38 x 20
Love the title, good luck with Westide- it rules !
Congrats on the anniversary too.
[quote]lil power wrote:
Love the title, good luck with Westide- it rules !
Congrats on the anniversary too.[/quote]
Just popped in to your log again and saw those numbers you posted. Holy crap you are strong! If you like Westside, I like Westside.
love the log title, should be a t shirt. I take a xxl. sans sleeves these days…
you rotation looks good, look to update in a few cycles through
[quote]PeteS wrote:
love the log title, should be a t shirt. I take a xxl. sans sleeves these days…
you rotation looks good, look to update in a few cycles through[/quote]
No lie! The title should be a tee shirt!
Nice Lifting Bro!
ya, Nice lifting Bro!
Hi Git, I just stopped by. Deficit deads with bands?? Holy cow, you’re a masochist! And damn you’re pulling some serious weight.
[quote]Colin Wilson wrote:
[quote]PeteS wrote:
love the log title, should be a t shirt. I take a xxl. sans sleeves these days…
you rotation looks good, look to update in a few cycles through[/quote]
No lie! The title should be a tee shirt!
Nice Lifting Bro!
[/quote]
Colin, looking pretty lean and schmexy there. Thanks for stopping by. You’ve got lots of knowledge so please feel free to share it.
[quote]mom-in-MD wrote:
ya, Nice lifting Bro!
:P[/quote]
Fist bump!
[quote]cavalier wrote:
Hi Git, I just stopped by. Deficit deads with bands?? Holy cow, you’re a masochist! And damn you’re pulling some serious weight.[/quote]
Thanks Cav!
The deficit was pretty small…baby steps.
I love working with bands. The more I use them, the more I think they have a place in everybody’s program in some fashion.
Westside = Bodybuilding.
OK, not exactly. But the difference between training for powerlifting and training for sheer size is more a matter of emphasis than “program”. And really each goal supports the other. Or, conversely, ignore one and the other will suffer.
One of the best posters on this site, IMO, is StormtheBeach. DLs in the 800s if I recall.
Copied from another thread:
"I tore my hamstring in April and took a month where all of my max effort work was for no less than a 5rm, all of my assistance work was very general and for either very high reps or for a certain length of time, and all of my dynamic efforts were lactate tolerance training (somewhere around 50-60 total reps in as short a time as possible).
With no real change in diet, I gained about 10lbs in a month. I think this was somewhat extreme because I have never really trained for “size” before and responded to it very well.
When I went back to singles for max efforts, I was beating old records left and right. Including a 40lb bench reocrd on one variation. All things being equal, a bigger muscle will be a stronger muscle… it’s just hard to get out of the meathead mentality of smashing weights all the time."
And
“I just kept doing Westside but just changed my emphasis from strength-speed-size to size-speed-strength. Does that make sense?”
With conjugate training, by its nature you are hitting the full spectrum of a muscles fibers. Also, with the nature both of RE work and DE work there is a fair amount of time under tension. These are a couple of reasons why Westside tends to make you grow…
[quote]PeteS wrote:
With conjugate training, by its nature you are hitting the full spectrum of a muscles fibers. Also, with the nature both of RE work and DE work there is a fair amount of time under tension. These are a couple of reasons why Westside tends to make you grow… [/quote]
Hitting the full spectrum was one of the big appeals to me. I certainly haven’t got it completely nailed down yet but it will come.
I like WS stuff.
May get on it once I’m not so busted.