[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]
Maybe I should try it too. Been intrigued for a long time. Definitely need a training partner with this program, though, and my coach is not a fan for some reason.
[quote]kpsnap wrote:
[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]
Maybe I should try it too. Been intrigued for a long time. Definitely need a training partner with this program, though, and my coach is not a fan for some reason.[/quote]
Some USAPL/IPF people have something against it, like it is moraly offensive lol. Others, such as Gillingham for example, freely borrow from it into their own programming, and there are plenty of single ply and raw lifters who have success with it.
What’s up with this shit?
Came to look at pictures of transexuals in bra tops and it’s pages full of lifting crap!
Yeah, well done Git you deadlifted blah, blah with green bands, blah, blah…Whatever!
WHERE’S THE NUDIE LADIES?
[quote]FarmerBrett wrote:
What’s up with this shit?
Came to look at pictures of transexuals in bra tops and it’s pages full of lifting crap!
Yeah, well done Git you deadlifted blah, blah with green bands, blah, blah…Whatever!
WHERE’S THE NUDIE LADIES? [/quote]
I like this tranny. Quality boob job (looks very natural) and nice hair. And good back musculature, which I always like.
DE Lower
Box squats (65% of 365)
240 x 9 x 2…45 ses rest between sets
Front squats…hate these for reps
135 x 10 to box
135 x 10 bounce out of hole to make them fast as possible (estimate bounce makes them 15% easier → margin of error, no idea.
135 x 10 bounce out of hole
Sled pull…moderate weight. Focused on extending leg and pulling back with heel to focus on hams.
8 x 30yd with 30 sec rest between
Chins
4 x 5…two with bands
DB side laterals…I could use some more width.
3 x 10
Alternating DB curls
3 x 10
congrats on the banded deads PR
I’ll be reading with interest to see what West side does for your smokin sexiness 
Upper Dynamic Effort
Bench with bands (30lbs at top)
bar x 5
95 + bands x 5
135 + bands x 3
155 + bands x 9 x 3 (3 different widths)
…trying to find the balance between speed and keeping the bar in the groove.
JM Press with same bands
bar x 8
95 x 5
135 x 3…good weight to use
135 x 8, 8, 6
Pendlays (as strict as possible)
135 x 5
185 x 5
225 x 3 x 5
Incline DB alternated with T-bar with v-handle
Incline
40s x 15
50s x 15
65s x 10
T-Bar
2 plates x 15
3 plates x 15
4 plates x 15
Sweating like a racehorse. Felt good.
Haven’t tried jm’s with bands yet, hmmmm
[quote]nlmain wrote:
congrats on the banded deads PR
I’ll be reading with interest to see what West side does for your smokin sexiness [/quote]
Well…shucks and gee whiz. Thanks pretty lady.
Intrigued by your high rep stuff, so did my workout yesterday with very high reps, 20, 30, even 40. Thanks to you, my whole upper body is buzzing with DOMS.
(Don’t get me wrong - it feels great.)
[quote]lil power wrote:
Haven’t tried jm’s with bands yet, hmmmm[/quote]
I just started doing them. I think I stole them from Pete. They are the shiznit. Really keeps tension right through lock out.
[quote]cavalier wrote:
Intrigued by your high rep stuff, so did my workout yesterday with very high reps, 20, 30, even 40. Thanks to you, my whole upper body is buzzing with DOMS.
(Don’t get me wrong - it feels great.)[/quote]
I got stuck in a low rep phase for quite a while…can’t really remember why, probably too focused on chasing the next PR. I think there are big benefits to be had by balancing low rep / high strain work and higher rep / time under tension stuff.
Well, I’ve been pushing to get some decent weight up, so have been falling into low rep routines. The Sheiko, of course, was all low rep. Maybe should do some high rep stuff before the next cycle.
Still sore today, damn you.
[quote]cavalier wrote:
Well, I’ve been pushing to get some decent weight up, so have been falling into low rep routines. The Sheiko, of course, was all low rep. Maybe should do some high rep stuff before the next cycle.
Still sore today, damn you.[/quote]
Or, if you would rather not take a break from low rep altogether, you can just incorporate higher reps by either including high-rep work in the same workout (assistance exercises typically but it can be main lifts) or having separate low rep and high rep days for a muscle group. Option 1 is probably more straightforward.
Embrace the DOMS 
Don’t want to complicate a Sheiko cycle, no idea if I’d mess up how it works. Safest and simplest just to do some hi rep, then back to another cycle.
I love DOMS . . . punishing muscles for being weak. Makes them feel pumped or something.
Dude… you keep posting pics like that and I’ll be visiting your log every day!
At a day-long canoe / kayak regatta. My son just crushed his enemies and saw them driven behind him and hear the lamentation of their women (lame…I know). He was unusually nervous. Obviously unwarranted. He had a huge smile as he cruised back to shore. LOVE IT.
You’re looking very sexy in that pic. Did you do something with your hair?
[quote]punnyguy wrote:
You’re looking very sexy in that pic. Did you do something with your hair?
[/quote]
Thank you. No, nothing special. Must be all the clean living I’ve been doing lately. I particularly like the way my glutes are responding to Westside.
[quote]giterdone wrote:
Thank you. No, nothing special. Must be all the clean living I’ve been doing lately. I particularly like the way my glutes are responding to Westside.
[/quote]
Yet, I don’t see any pictures of them. Sad.