[quote]Axe wrote:
Guys
Ever since reading Dave Tate’s diet i very enthralled by what diet a typical powerlifter/Westsider eat a day/week.
Would anyone of your guys like to post your nutrition logs to this thread too.
Thanks in advance
[/quote]
I’m not sure you’re going to find anyone eating quite like Dave, but it will probably be interesting nonetheless.
Here’s my breakfast:
20 oz Gatorade
3 egg omelette with cheese and ham
6 egg whites.
Bear
Hey everyone i just signed up 5 minutes ago. ive been reading on here for a few months under my brothers name and decided to make my own. im 5’ 11" 175 and 19. ive been using my version of westside for the past month and its going good but i had some questions. when im doing my ME and DE lower day, everywhere i read it says squats and box squats which i do.
i also hear a lot about sled drags but i dont have access to one and anywhere to do it. are they really that effective? and also what other exercises are good for lower days. currently i do squats, box squats, pull throughs, hack squats(not with a machine), rack pulls, good mornings, and reverse hypers. of course not all on the same day. any help woould be great.
diet so far today
830- shake
1serv. Metabolic Drive
2tbsp flax meal
1tbsp Pntbtr
2tbsp yogurt
1130- 10oz buffalo burger
spinach, peppers
200- same as 1130
thats it so far for today
My diet has been pretty shitty so far but here goes:
11am 2scoop protein shake, bowl of oatmeal
3:45pm protein shake
DD
Most days, diet is like this.
9:45AM- Egg beater omelette with cheese and ham (big enough to fill an entire plate), 2 apples
12:30PM- 3 hamburgers w/ no bun (oil squeezed out), plate of veggies, 1 Tbs olive oil, sweet potato, 2 apples
3:30PM- 2 scoops Metabolic Drive, 2 servings almonds
6:30PM- Steak tips, brocolli, protein bar
9:30PM- 2 scoops Metabolic Drive, 2 servings almonds
12:30AM- 1.5 scoop Metabolic Drive, 1 tbs olive oil
-MAtt
ME on Bench Monday was terrible I lost 10 lbs somewhere…so I wound up with a 190 ME I think I need to start doing some heavy singles sometime in the week to bring this up.
ME on Deads went great I hit 315 with ease lastweek my ME was 305. I tried 335 but couldnt budge it. I pulled 325 up pretty easily after the failed 335. I hope to get 345 next week then I move to box squats for a few weeks.
What would be a good time to work in the heavy singles? or should I just continue doing WS4B until I get a decent base?
[quote]FightinIrish26 wrote:
Ha. My diet is absolute shit, probably like a Dave Tate before Berardi got to him.
I have a lot of trouble gaining weight and keeping it, so I eat like a horse, and I don’t give a fuck what it is. It’s worked so far…15 pounds in eight months.
Forgot to post my workout the other day, but I’m trying to scale back on the volume, I think I was burning myself out.
Who here uses a weight belt? I rarely do, but when I hit my PR a couple weeks ago deadlifting I swear I fucking hurt myself. You fellas use them over a certain weight or in a certain rep range?[/quote]
I use a belt ONLY when I feel I need it to hit a PR. I’ve hit PR’s without it, but sometimes I like to put it on to get that extra help off the box for squats. It generally doesn’t help me much with deads so much. Basically I just go by feel.
DD
ME Bench
ME 3 bd pinky on rings- bar, 95, 135, 185/5, 205 w/boards, 225/5, 245/3, 255/1, 265/1. This press felt so slow and my elbows flared out, but I got it.
After that I did 225 a few times w/o boards.
Pullups- I would’ev liked to do bb rows, but my back was still messed up. I did 6 sets of max pullups, around 5-7 a set.
Tate presses- 5x5 @ 40 lbs.
Face Pulls- 80/12, 80/12, 75/12, 75/12.
Rev. Pushdowns- 50/12, 60/12.
Regular Pushdowns- 55/15, 55/12.
Db Shrugs- 90/15, 90/15, 85/15, 85/15.
Finished with ab pulldowns.
Before training, I put one of those “moist heat” things on my back to see if it would help my back. Does anyone know if doing thjs before training could hurt you?
did a de LB on fri
todays w/o
Strongman events
Yoke walk w/460 for 4 or 5 trips of about 50ft or so, not too bad
yoke stand and hold 600 4 or 5 times
farmers walks- 135 for 100ft twice
stand and hold 225 for time
keg lifts 210lb keg stood up with it 4 or 5 times
todays stuff was just to acclimate myself to the apparatus, the yoke was definitely interesting, the way it sways back and forth if you get out of control, same with the actual farmer’s implements, never used them before, gonna have to get some. good learning day for me, i never realized how much different this implements make the weight feel, very very cool.
I’ve been keeping an eye on this thread for awhile and I’m ready to post. I just started Westside a month ago and am having excellent results.
DE Bench 8x2 135lb
Rack lockouts 245x5
255x4
260x3
Cybex row 130x12
140x10
145x8
Face pulls 40x11
40x11
50x8
Cuff complex as found on elitefts
So far I have put on about 12 pounds since I started the program, I really cut loose on the diet and started eating and added more fat and carbs. I’m following Jim Wendlers Triumvirate program as far as the training goes.
[quote]Snoop wrote:
ME on Bench Monday was terrible I lost 10 lbs somewhere…so I wound up with a 190 ME I think I need to start doing some heavy singles sometime in the week to bring this up.
ME on Deads went great I hit 315 with ease lastweek my ME was 305. I tried 335 but couldnt budge it. I pulled 325 up pretty easily after the failed 335. I hope to get 345 next week then I move to box squats for a few weeks.
What would be a good time to work in the heavy singles? or should I just continue doing WS4B until I get a decent base? [/quote]
I read an article by Dave or Jim Wendler from elite which said that if your struggling with the ME than most of the time you can look to your DE day. Maybe you’ve got too much weight on the bar for your DE day. They say it’s not so much the weight your moving on your DE day but the bar speed. Maybe you need to lighten up. Also, did you totally bomb or just get stuck somewhere? If you got stuck somewhere then you may have just found a weak point that you need to focus on. Dave’s got an article on this site to help you with that.
[quote]jogle1234 wrote:
Hey everyone i just signed up 5 minutes ago. ive been reading on here for a few months under my brothers name and decided to make my own. im 5’ 11" 175 and 19. ive been using my version of westside for the past month and its going good but i had some questions. when im doing my ME and DE lower day, everywhere i read it says squats and box squats which i do.
i also hear a lot about sled drags but i dont have access to one and anywhere to do it. are they really that effective? and also what other exercises are good for lower days. currently i do squats, box squats, pull throughs, hack squats(not with a machine), rack pulls, good mornings, and reverse hypers. of course not all on the same day. any help woould be great.[/quote]
Check out elitefts.com and Louie’s site westside-barbell.com. I spent about a month just reading and researching before I even started this stuff. Also right here in the Authors section on the left hand side click on Dave Tate and read everything in there. That is just essential and will lay out everything for you.
April 28
DE Lower
DE DL against ghetto-rigged avg. bands 225# 7 sets of 1, 245#x1, 265#x2
Squat 5x5 245#
DB Swings 25#x2 3x15
Sidebends with DB 80# 15, 12, 12, 12, 15
The DB swings were AWSOME for my posterior chain.
DD
April 30
Repetition Upper
Bench 225#: 5,5,5,5,4 (got pinned actually…kinda sad that I don’t have the endurance I need for 5x5 at 225)
3Board Press: 135x5, 185x5, 225x5, 275x1 Just felt real burned out and didn’t have a good spotter so I kinda lacked confidence
Standing Military BB Press 95#: 15, 10, 10, 5 + 5 pushpress, 5 + 7 pushpress
Cable Rows: 135x15, 135x15, 150x10, 150x10, 135x12
Dips/Curls
Maybe too much tricep volume lately?..
DD
[quote]Devil0351Dog wrote:
April 30
Repetition Upper
Bench 225#: 5,5,5,5,4 (got pinned actually…kinda sad that I don’t have the endurance I need for 5x5 at 225)
3Board Press: 135x5, 185x5, 225x5, 275x1 Just felt real burned out and didn’t have a good spotter so I kinda lacked confidence
Standing Military BB Press 95#: 15, 10, 10, 5 + 5 pushpress, 5 + 7 pushpress
Cable Rows: 135x15, 135x15, 150x10, 150x10, 135x12
Dips/Curls
Maybe too much tricep volume lately?..
DD[/quote]
Interesting, your doing 5x5 for your RE main lift? Are you hitting failure on each of those sets? How’s it been working for you?
-MAtt
[quote]Matgic wrote:
Devil0351Dog wrote:
April 30
Repetition Upper
Bench 225#: 5,5,5,5,4 (got pinned actually…kinda sad that I don’t have the endurance I need for 5x5 at 225)
3Board Press: 135x5, 185x5, 225x5, 275x1 Just felt real burned out and didn’t have a good spotter so I kinda lacked confidence
Standing Military BB Press 95#: 15, 10, 10, 5 + 5 pushpress, 5 + 7 pushpress
Cable Rows: 135x15, 135x15, 150x10, 150x10, 135x12
Dips/Curls
Maybe too much tricep volume lately?..
DD
Interesting, your doing 5x5 for your RE main lift? Are you hitting failure on each of those sets? How’s it been working for you?
-MAtt[/quote]
That’s actually the fist time I’ve oone repetition work on a main lift in place of speed work for upper. My bench is just stuck around 275-285 right now so I’m just trying to build a base to work up from again. I’ll let you know how it works out. I only hit failure on the 5th set, although the previous ones weren’t exactly “easy”.
DD
DE Bench
Sled drag, a few trips
Bench
175x3x8
Pull ups
3x5, different grips
Bear
ME Lower
ME Box Squats (parallel box): 45x10, 95x5, 135x5, 185x5, 225x3, 275x2, 295x1, 315x1 (PR), 335x1 (PR!), 345x0
RDL: 135x5, 225x3, 315x4, 315x3, 315x3
Stopped there. I hit a PR on the box (sticking point is commine off box, lockout was explosive). I would have dome some more assistance work, but I figured I had worked hard and kinda wanted to go get icecream with a girl so I opted for social life on this one…
DD
yesterday’s w/o
MEUB
ME Squat
Parallel box
405x1x3
this sucked, my form needs work…I need to work with my hand and feet positioning since I’ve lost weight.
weighted back raise
pull thrus
abs
Bear