I just ran my first DIY version of westside to try and bring my big 3 numbers up.
So kept to ME U/L DE U/L 4 days a week but done all the lifts/reps/sets weaknesses / exercise selection my self.
I am 38, ectomorph, 6’ 2, 200lbs about 12% body fat and natural So Not powerlifting genetics (not using excuses, just giving personal info).
Start of 6 weeks I done 92.5kg / 208lbs BP, 120kg / 270lbs SQ, 160kg / 360lbs DL.
I was really hoping for 100kg / 225lbs BP, 140kg / 315lbs SQ, 180kg / 405lbs DL at the end of 6 weeks.
These are actually not lifetime PR’s but that’s what I got at that point. I know these numbers are low, and there is a case for more linear progression to be had, but I like programming and I like the science of weight lifting so I like to experiment and expand my knowledge by testing on myself.
So all of that out of the way…………. I bottled it when it came to testing my maxes at the end of the 6 weeks.
I am disappointed because all through I was gaining good strength. Pin press went from 70kg / 157lbs for 3x3 to 77.5kg / 174 lbs 3x3.
I inclined pin pressed 80kg / 180lbs x 1 so I was sure I was going to flat bench 100kg / 225lbs with a stretch reflex in the mix.
I Anderson squatted 120kg / 270lbs x 1 3 weeks in, which was my 1RM on the squat when testing my maxes pre programme. I zercher squatted (from parallel) 110kg / 247.5 lbs for 1x3 last week, I read zercher is 80% of back squat so surely I was going to get 140kg / 315 on the back squat.
Deadlift was feeling very strong, I was rack pulling below the knee 220kg / 495lbs so surely 180kg / 405lbs DL was on the cards.
Today I tested my BP and SQ, and I went through the motions on the BP, 40, 50, 60, 70, 80, 90kg / 202lbs absolutely no problem at all. Went to test the 100 / 225 and for some reason I decided against asking for a spotter and went and set up in the squat rack (loads of energy tidying up some lazy a-hole’s rack pull and then setting up 100 / 225).
Big mistake – un racking out of the big metal j-hooks in the squat rack takes so much energy and you lose your poise and mind and needless to say I racked the 100 / 225 on the pins. Gutted. So now what do you do? So I went over to the free bench and done 90kg / 202.5lbs for 2 – pathetic. I done 95kg / 213lbs on the decline for 5 just last week. Obviously my mind was shot to bits at that point.
Then moved onto the squat and managed 130kg / 292.5lbs for 1, and failed a 135kg / 300 lbs, confidence I suspect.
DL is on Sunday and will have another crack at the bench.
I’m obviously an over thinker, and should know not to make snap decisions on the day, and should have just treated it like a normal session.
I think where I failed is I didn’t overload the weights during the weeks. As in, I have never felt 100kg / 225 in my hands. I did do some high pin squatting as preached by Coach Thibs. And squatted 180kg / 405lbs without too much trouble Anderson style with the pins set at elbow height. Also got 160kg Anderson squat with pins one below – but only started doing this in week 5 and 6.
How important is overloading, to train your CNS to handle to big weights? And what are the best ways of doing it?
I guess with BP you do board presses? Or can use bumper Oly plates if you don’t have someone to hold a board.
DL I was thinking descending rack pulls? Pull 220kg / 500lbs at the knee, then drop a pin, work at that weight, once you got it, drop a pin? Might end up with some good over compensation.
This ‘failure’ today just makes my resolve even stronger to hit the next 6 week cycle even harder and attack my weaknesses with more precision. It has had no detrimental effect on me – maybe I’m an idiot!