[quote]Norweige wrote:
AWESOME Phil! 600 will be gravy (heavy as shit, artery clogging gravy) when you go for it. Crazy fucking volume man, nice work!
[/quote]
Ha thanks bro I feel pretty good figure Id feel like all hell but Im all right. Tough keeping my butt out of the gym this week but Hit the flight tomorrow to Colorado hit the slopes, hot tubs, steaks, and micro brews. Should have me come back refreshed and ready to roll
Phill
[quote]buckeye75 wrote:
Here is my Max Effort Upper
Pre: Shoulder DL, Medball Stuff, Prehab Circuit, Band Pushdowns, Traction
Lift:
1)Floor Press: Barx10x2, 95x7, 135x5, 185x5, 205x5, 225x3, 245x3, 260x3
2)Close Grip Decline: 135x10, 225x6, 235x5
3)One Arm CS DB Row: 40x10, 70x10x2, 80x8x3
4)Face Pulls: 140x10x3
5)No Cheat Hammer Curls: 30x10,35x10x2
Post: Conditioning Circuit ? Zercher Walks, Lunges, Farmers Walks, Burpees, Plate Rows, Front Bridge. Done 2 x. Did some jump rope too.
Weight is still in the 240-245 range, according to my scale, which I don’t know if it is right or not, because one day it had me gaining 7lbs.I dont know if that is possible, for me anyway.[/quote]
Bro pick one day a week same day to weight your self preferably a day or two awayf from a ME lower day. I can gain 10+ lbs scale weight from a Killer ME lower do to the muscular swelling, hydration, imflamation. etc.
[quote]
I would like to get back down to the 230 range, but it isnt a major ordeal. I’m playing around with some diet things right now so I’ll see how that goes.
The 260 floor press was a 3RM PR, so I’m stoked at that. [/quote]
nice work keep it up
Phill
[quote]vision1 wrote:
I’m working on creating a program that combines wsb methods with hi-low methods (I believe James Smith has a book on this), and I have a question for you guys:
How do you guys go about deload weeks (if you’re doing them at all)?
Thanks[/quote]
I deload pretty often, usually every 4th week.
I back off of the competition lifts and try to get away from the barbell, especially on the bench.
I’ll do a lot of high rep dumbell stuff, but I’ll also do things that I like but rarely do like front squats or o-lifts.
If I feel really good I’ll come back on the last day of the week for a hard ME session.
Awesome job Phil.
Tonight is a DL night for me too. I can’t decide if I should test my conventional or try out my suit.
[quote]Phill wrote:
gags wrote:
light events
1.12"log marathon- 1005 1405 1905 2102 2302 cleans 1653 1903,2,1,1,1
whole lot of form work
2.farmers-230100ft2
3.stones- 2603,2,2 270*2,1,1
crushed the seafood buffet with the guys, nice light day
Nice work gags I got to get me some stones or a mold here soon
Keep it up,
Phill
[/quote]
thanks Phil----always good to have a ice easy day, but still do somehting
extra day–LIGHT
Awesome man…I saw Morris, Hope, and Smith at the Syracuse Strength Seminar this past summer. They’ve all got some excellent information to offer. And I know that Hope and Morris are quite generous with their time.
That was really my first seminar as well and down the line it lead to me training where I am now and a lot of good connections. Enjoy it!
-MAtt
[quote]Norweige wrote:
Matt McGorry wrote:
Spent the majority of the day at the Mike Boyle Winter seminar, then hung out back at his place a bit with some of the coaches. Met some good people, hung out with some past acquaintances and learned quite a bit.
-MAtt
I’m finally attending my first seminar on March 10th and 11th here in Oregon. Buddy Morris, Val Nasedkin and Michael Hope are going to be presenting. The topic/title is “Rebuilding Today’s Athletes: Addressing Common Training and Recovery Missteps.” The organizer (Mark McLaughlin) tells me James Smith will be in attendance, too.
Besides the obvious educational material, I hope to meet some like-minded coaches and trainers in my area to network with, help where I can and learn from. I’m almost giddy with anticipation.
[/quote]
Phil, thanks for the advice. I’ll try and keep it to one weighing a week.
ME bench
0x10
135x5
225x3
315x2
start with 2 board with pause
405x2
495x1
565x1
405x10
dumbell incline paused
140’s x 15
140’s x 15
decided to end with some DE work
225x3x8
calves
was supposed to be ME squat/dead day but I had a brain fart and showed up for bench. My buddy looked at me kinda weird when I showed up with the boards. oh well… going to try and get my 2 board up to 585 with a pause in the next 4 weeks. then I’m going to test my bench and see where I’m at. that will leave me 4 weeks to tune my technique and prepare for the bench comp in April.
meat
Deload week,
ME bench
3 board, 405x1, 425x0
DB Rows, 80x8, 110x20
Piston Pushdowns, purple x a lot
Haven’t posted in a while. Here’s what I did today:
Mon 12 Feb 07 Week 7
Reps Weight Volume
Squat 8 135 1080
5 225 1125
3 315 945
1 365 365
1 405 405
1 425 425
MISS 1 445 445
MISS 1 435 435
GHR 5 225 1125
6 225 1350
6 225 1350
6 225 1350
7 225 1575
Band Pull Thrus
12
12
12
Band Leg Curls
20
20
20
The weight for GHR is just my bodyweight, I keep track of total volume in my spreadsheets, so I use BW as a constant variable. My goal for this semester was a 450 squat, previous max from a few weeks back was 425. I felt really good and rested and 425 went up easy so I decided to give 445 a try, bottomed out. I think I could have hit 435. I will try that in a few weeks when I free weight squat again.
ME Lower
Warmup
Conventional Deadlift
135x3
225x3
315x3
405x1
Belt
495x1 PR (+20)
Switched to Sumo
455x2
405x4
The sumo’s for reps tied PR’s.
High Pin Squat- 18-24" ROM? A pin setting lower than last time.
135x5
225x5
315x5
405x1- this was way tough, but felt lighter on my shoulders
415x0 - Just sat this one down.
Power Snatch from hang
barx5
95x5
135x1
145x1
My form for these are way better than cleans, but they are tougher on the shoulders.
Shrug
405x10
GHR w/ mini
10,6
The snatches and shrugs I probably could have done without, but I needed to kill some time and my low back wouldn’t have had anything to do with GM’s or RDL’s.
Good workout, box squats next week.
Hey everyone,
Just started Westside today, and I like the program so far. Here are some of my numbers, and yes, I know, they are pretty weak, but you gotta start somewhere, right?
Height: 6’4"
Weight: 318lbs
BF%: Too much. If I had to guess, I would say 28-30%
Goal: 225 pounds, 10-12% BF
Bench: 200lbs
Squat: 150lbs (still recovering from ACL surgery last year, knee isn’t as strong yet, but I’m working on it)
Dead: 250lbs
60 seconds rest between sets
A. Max-Effort Lift: regular barbell bench press
bar x 15
135 x 10
155 x 10
185 x 5
200 x 3
B. flat dumbbell bench press
40 x 10
45 x 10
50 x 10
55 x 6
C. Chest supported rows (T-bar)
45 x 12
45 x 12
45 x 10
45 x 10
D. Bent over dumbbell rear delt flyes
20 x 12
20 x 12
E. Dumbbell side bends
50 x 12
50 x 12
55 x 12
60 x 10
30 minutes moderate cardio.
2/12/07 ME UB Med. Vol
A. Floor Press:
145 x5, 175 x 3, 205 x 2, 235 x 1, 265 x 1, 280 x 1 (grinder!, match previous PR), 255 x2, 2
B1) CG Incline BP: 185 x 8, 205 x5, 5, 185 x 6
B2) One Arm DB Row: 100 x8, 110 x 7, 120 x5, 130 x 5(not the prettiest reps, but they were ok ha)
2 sets VMO Shoulder Horn, 2 sets high rep tri pushdown, and forearm stretches
Took One Hour with warmup, in and out.
Forearm/elbow hurting a bit. Hopefully won’t be an issue wednesday when I deadlift.
boom
[quote]maraudermeat wrote:
ME bench
0x10
135x5
225x3
315x2
start with 2 board with pause
405x2
495x1
565x1
405x10
dumbell incline paused
140’s x 15
140’s x 15
decided to end with some DE work
225x3x8
calves
was supposed to be ME squat/dead day but I had a brain fart and showed up for bench. My buddy looked at me kinda weird when I showed up with the boards. oh well… going to try and get my 2 board up to 585 with a pause in the next 4 weeks. then I’m going to test my bench and see where I’m at. that will leave me 4 weeks to tune my technique and prepare for the bench comp in April.
meat[/quote]
Well brain fart or not nice work bro. 20lbs 4 weeks lofty goal bro but whats the use in goals if they arent a bitch. Its easy being average so why even waste the time trying I have No doubt youll nail it
Phill
[quote]ExNole wrote:
ME Lower
Warmup
Conventional Deadlift
135x3
225x3
315x3
405x1
Belt
495x1 PR (+20) [/quote]
Damn good PR bro
Phill
[quote]tmoney1 wrote:
Hey everyone,
Just started Westside today, and I like the program so far. Here are some of my numbers, and yes, I know, they are pretty weak, but you gotta start somewhere, right?
Height: 6’4"
Weight: 318lbs
BF%: Too much. If I had to guess, I would say 28-30%
Goal: 225 pounds, 10-12% BF
[/quote]
Good goal and all bro but you may bust ass in the gym on this program and change yourm mind on that weight in the coming months 225 at 6’4 is pretty damn small. No offense etc I just noi me at 6-6’1" 225 is even pretty skinny.
[quote]
Bench: 200lbs
Squat: 150lbs (still recovering from ACL surgery last year, knee isn’t as strong yet, but I’m working on it)
Dead: 250lbs
60 seconds rest between sets
A. Max-Effort Lift: regular barbell bench press
bar x 15
135 x 10
155 x 10
185 x 5
200 x 3
B. flat dumbbell bench press
40 x 10
45 x 10
50 x 10
55 x 6
C. Chest supported rows (T-bar)
45 x 12
45 x 12
45 x 10
45 x 10
D. Bent over dumbbell rear delt flyes
20 x 12
20 x 12
E. Dumbbell side bends
50 x 12
50 x 12
55 x 12
60 x 10
30 minutes moderate cardio.[/quote]
Id up the rest on the max effort work. That rest would be fine for the Assistance RE work but that max effort rest and concentrate on moving the highest possible load. I would also drop the reps on the junk sets for the ME maybe a bit more warming up and try and get three or so sets at 90% so 180+. that 185 x 5 then only 60 seconds rest for damn sure lowers that maximal set.
Keep it up,
Phill
Good work all keep it up and hope to see some killer PR’s whrn I get back Ill raise a Tall glass to you all while Im kickin back having a big steak and beer post skiing.
Come back and I got 5 weeks to do the improbable. Before a deload and the craziness of these meets starts. I got to get bigger (id like 12 or more lbs), Much stronger, faster, and better conditioned. WOOOO HOOO should be a blast trying.
Stay strong
Phill
[quote]Phill wrote:
Good work all keep it up and hope to see some killer PR’s whrn I get back Ill raise a Tall glass to you all while Im kickin back having a big steak and beer post skiing.
Come back and I got 5 weeks to do the improbable. Before a deload and the craziness of these meets starts. I got to get bigger (id like 12 or more lbs), Much stronger, faster, and better conditioned. WOOOO HOOO should be a blast trying.
Stay strong
Phill[/quote]
Good luck and have fun. Don’t pull an Arnold out on the slopes. Talk to you when you get back.
Meat
Monday 2/12/07
M.E Upper
Raw board work
raw warmups to chest, up to 405x1
430 2 board raw p.r going into today, which is absolutely terrible, so I wanted to destroy that…
405x3, 425x3, 455x1, 475x1, 485x barely miss…I was cussing up a storm
Decided to try and touch something again in my shirt…this time with no belt and letting the shirt come up all the way to my neck, still couldnt get a weight to touch…I will figure it out though…better to do a little too much shirt work then not enough…so I will keep at it. Its not that the shirt is really strong or anything either, I am just trying to get used to a new shirt with a different groove than my last shirt, which was my first shirt.
1 set of one arm db rows per arm 145’s for 12…done
more of a lower difficulty workout today, which is why I cut down on my assistance work
P.S- How many people on here currently compete in powerlifting?