yesterday’s w/o
DEUB
1.DB C+P- 5010sets of2reps
2.db rows- 1007,7,5,5-cable row-7012
3.rvrs.grip OH press(heels together)-mini bands+759,10,11
4.Power shrugs-3155,8,8(last 2s w/ mixed grip)
5.a.rope face pulls-8010,12
b.rope hammer curls-50*8,8
decent w/o, good volume, the rvrs.OH press(shoulder width grip)even though ihave not been using it often, it saves on my shitty left shoulder a ton, i like that i did some strict oh pressing this week, have not done that in awhile either.
Yesterday I did ME squat, but had to stop because my back was so screwed up. one of the strongest guys at the gym told me the same thing happened to him and he was okay after 2 weeks without going heavy. I just need to rest my back for a little while.
Since I hardly did anything last night,
i did ME bench today.
ME 3 bd- 185/5, 205/5, 225/5, 245/3, 260/1, 275/x, 265/1. Maybe I jumped up too much in the last couple sets.
After that was pullups, Tate presses, trap work, and pushdowns.
Overall everything was good, we had the Rage playing and thats some good music to lift to.
I just signed up for my first meet, the Larry Garro powerfest in Towson MD. I’m going along with my brother. This should be fun.
DE/RE Lower
DE Parallel Box Squats (AVG Bands) 10x2: 185# 8x2, 205# 1x2, 225# 1x2
Deadlift 5x5 335#
Ab Ropes
The Deadlifts totally fatigued my spinal erectors so I couldn’t do anymore posterior chain work…Plus I was running late for work. I’m doing some strongman shit with Gags today so that should finish me off, but I DO need to start hitting that assistance work with a vengance.
DD
Hi Guys,
I’ve been training WS style for the last year and have had great success. How do you guys incorporate your shirt work into your routines? I normally only use the shirt 4-6 weeks out from a meet but I’m trying to learn to use a DD shirt and I need a lot of practice.
I am adding it after my ME Bench exercise every ME Bench day except on deload weeks. Does that sound good?
Todays w/o
strongman
thats was about it, i’m pretty sure the next time i go out to do strongman i will concentrate on the stones first and mabye use tacky since i havt tried that yet either, just a lil chalk on the 245er.
What would be better for WS4SB(1st one)
Tuesday-Me Upper
Thursday-Me lower
Saturday-Re upper
Sunday-De lower(added day)
Or
Tuesday-Me lower
Thursday-Me Upper
Saturday-De lower(added day)
Sunday-Re upper
The reason I ask is because on tuesday’s the earliest I can get to the gym is 3.30p.m and theres a bit too many people and they mainly do upper body exercises.
And I can get to the gym at 1p.m on thursdays and barely anyone is there.
Would changing the days stuff the program up?
Strongman shit today:
Warmed up with farmers walks 3 trips with 135# each hand, then one with 185#. Tried to flip the 680# tire and couldn’t get it up. Mad props to Gags for getting it over and over. Flipped the 350# tire 10 or so times. Couldn’t get the stone so I did a 210# keg instead. This shit kicked my ass.
DD
[quote]SpunkayMunkay wrote:
What would be better for WS4SB(1st one)
Tuesday-Me Upper
Thursday-Me lower
Saturday-Re upper
Sunday-De lower(added day)
Or
Tuesday-Me lower
Thursday-Me Upper
Saturday-De lower(added day)
Sunday-Re upper
The reason I ask is because on tuesday’s the earliest I can get to the gym is 3.30p.m and theres a bit too many people and they mainly do upper body exercises.
And I can get to the gym at 1p.m on thursdays and barely anyone is there.
Would changing the days stuff the program up?[/quote]
I’m no expert but I think it’s fine both ways. Do what you’ve gotta do to get a good workout in bro.
DD
Ok thanx devil dog
guys,words of louie simmons-people dont make new personal records using westside method because
1.use too much weight on dynamic effort
2.dont try to make new pr on max effort day
3.dont rotate variations of powerlifts
so,to get stronger
lift faster on speed day
lift heavier on ME day
increase your gpp
eat like a bear
its really,really simple
you will get unbelievebly strong!!!
T-Nation rules!!!
I hit a PR squat on friday (410) and generally had a great training session. This is the first time I have taped it to watch later and it looks like my form breaks down halfway up. I pulled heavy that day as well and my lower back was filing a grievance the next day for sure.
Does anyone else tape their training to evaluate technique and such?
A)Incline DB Bench (45 degrees-prone grip)
Warmups: 45, 60, 70
80x12 80x9 80x8
B1)Single Arm Standing DB Press (neutral grip)
55x8 50x9 50x12 55x9
B2)Chin ups (med grip)
BWx11 BWx9 BWx8 BWx6
C1)EZ Bar Curls
85x9 85x8 85x8 85x8 85x7 (1) 80x5 (1)
C2)Tate Press (incline)
35x9 35x8 35x8 35x8 35x7 35x6
Notes: I’m feeling pretty shitty. My girlfriend and I broke up last night and I didn’t completely want to. So I went to bed at 6AM and felt a little off in the gym.
DE Squat
Speed Squats- bar, 95, 135, 165/2,
8x2 @ 185.
Speed Pulls- 2x1 for 225, 235, 245, 255. I did these sumo stance, and it feels a lot better than conventional. For the last single I put on the belt and that pull felt even faster. I tried the hook grip a few times also.
45 deg back raise- 60/12, 65/12, 65/12, 65/12.
Ab stuff- side bends, leg raises, ab pulldowns, with reps 12-15 reps.
finished w/ curls.
Been probably about 2 or 3 weeks since I trained “normally”. After working out pretty hard for about 5 months I was pretty mentally fried of just doing PLing style workout and my joints were starting to bug me a bit. So I have been dabbling in some BBing style work along with fullbody training. It was pretty fun and depending on how my work schedule works out for this summer I may go back to some fullbody work, but today was a really good day to get back and actually train.
Here was today’s ME Bench Day:
DE bench
185, 6x3
Floor press (close grip)
225x5
245x1
275x1 (this was done with a pause; it was a grinder)
225x6
pull ups, I don’t remember
Bear
DE/RE Upper
DE Bench Press: 135x3x2, 155x3x6, 185x3x2, 135x3 My bar speed is SLOW. I need to work on bar speed, touching low and pressing straight up, leg drive, and not losing my arch when pressing. Wow, that’s a lot.
Dips: 0x10, 45x5, 80x5, 100x5, 125x3 (PR)
DB Bench Press: 100x6, 70x10, 70x9, 70x7, 70x7+1
DB Rows: 70x15x2, 70x12x2
Pulldowns: 150x10x3
V-Pressdowns: 70x10, 70x12x2
Curls
Rear Lat Raise: 15x15
DD
Much volume today. Tryin to keep building it up. My elbows seem to be a little tired around the joint…I’ve also been gettin winded pretty easy; even just bending down to tie my shoes. Might need to do more sled work.
My first three weeks on WS4SB went really well. I chose Bench for ME UB and DL for ME LB and they both improved.
Bench went up from 185 -200 (I should be much higher on this but I think its a mental thing…)
Deads 300-330 ( tried 365 for some reason and it wouldn’t budge!)
Did weighted dips for the first time in a year, I was pleased with BW+65 for 2 reps as my max.
Wednesday has ME squats, I am really looking forward to these my last ME attempt was probably a year ago with 295; I should be able to beat that right out of the gate.
I seriously cant wait until I can bench 315, dead 450, squat 400. I know those numbers aren’t that great but they are miles away to me. Maybe next year…or sooner.
I plan to stay on the WS4SB template for a few months then go to the standard template when I have a strong base.
yesterday’s w/o
MELB
1.deads(narrow stance)- 4052,2 3653,3,3
2.Squats(shoulder width)- avg +light bands +1359,9,8 +1855,6
3.Gm’s-13512,10,8
3b.Rvrs. Lunges- 13512,8,8
good workout, nice volume, squats were a lot of band tension, focusing on form and speed, gm’s were light as hell, deads could have been better but forarms were killing me from tire flips on sat.
DE Bench
Speed Bench plus chains, close grip- bar, 95, 135, 150 + around 50 lbs of chain, 8x3.
4 bd press- 185/5, 5x5 @ 225.
BB Row- 135/5, 5x5 @ 155.
Mil Press- 95/10, 115/7, 105/8, 105/8.
Shrugs- 100/15, 100/15, 90/15.
Pullups- 6, 5, 3.
Pressdowns- various grips, 60/15, 60/15, 50/13 reverse.
Tomorrow I have ME LB, but instead of working up to a max I’ll see how I feel with 5x5 box squats and light sumo pulls.