[quote]Mr. Bear wrote:
This is finals week for me, and I’ve had two people at my college (employees of the college) die this past week as well. So, as you can imagine, I haven’t been lifting.
I’m going to start back up on Monday; just wanted to let you guys know I’m not getting soft or anything.
Good to see some more people jumping on this thread.
Bear[/quote]
sorry to hear that bro, good luck with finals
Yesterday- DE Bench
Speed Bench w/ chains- 150 8x3 close grip
4 bd press- 225/5, 230/5x4
Rows- 135/9, 160 5x5
pullups- 5, 4
shrugs- 100/15, 100/15, 100/20
pressdowns- 60 3x15
Today- DL
No ME until my back gets okay
Sumo DL- 185/8, 225/6, 275/5, 315/3, 315/3, 225/5. Cut it before messing my back up
Pullthrus
45 raise + cambered bar
green band GMs- 20, 20
Side bends, leg raise, ab pulldowns 5-15 reps
curls and stretched after that.
ME Lower
ME Sumo Deads: 135x6, 185x5, 225x5, 275x5, 315x3, 365x3—90%—405x1, 425x1(bad rep), 425x1 (bad again), 405x1 (with belt, and still pretty bad)
Good Mornings: 135x5, 185x5, 225x6,6,8
(Felt pretty good)
45* Back Raise (bar on back): 55x10,10,8
Swill Ball Crunches: 25x10x4
I was still pretty beat up from the 5x5 squats on saturday. I probably should have taken one more day off. I think I need to work more on my hips and glutes at this point. I’m thinking that Sumo may not be my best bet for the meet. I might start throwing rack pulls back in on ME day. Lower abs need work too.
DD
today was ME upper body
all weights in kilos (1kg = 2,205 lbs)
Incline BP
10@ bar
5@40 / 50 / 52,5
4@55
supp : decline DB Bench press
4x5@22
DB rows
15 / 13 / 13 / 9 @ 24
standing face pulls
12@22 / 14@30 / 12@35
cable crunches
4x10@18
kinda hard today stil sick from some food I ate last saturday, haven’t been able to eat in the last 2-3 days.
today’s w/o
MELB
1.rack pulls from knee- 5051 def should be able to get more than this from this high.
2.snatch grip deads-2254,5,6,5
3. teaching to kbell classes focusing on lower body moves, lunges, swings, snatches, etc
Hi there.
I am a 145lbs 5’5" Junior Powerlifer.
Started working out December 04. Powerliftign oriented right from the very beginning on. Until now I used Western Periodization style training, but now that I got my last important meet until november I started a westside routine today.
Best lifts so far:
165kg/363lbs squat with loose suit and wraps - 110kg/242bench(blast shirt) and a 185kg/407lbs deadlift.
So:
ME Upper Body
Put on new shirt today, a Metal Viking Presser IPF.
I worked up to 263lbs with 4inches of baords, could hardly get to touch.
Didn’t go higher cu’z my elbow dind’nt feel alright.
Afterwards I did
Close Grip inclines 4x10
Wide Grip Pronated Grip Pullups 3x8-10
Seated Cable Row 3x6
Bent over Laterals 3x10
Abs
[quote]Seattle_Lifter wrote:
bigflamer wrote:
bigg mike wrote:
bigflamer wrote:
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.
[/quote]
The 410 looked fairly strong to me. I don’t like a direct front or back camera angle cuz it doesn’t best show if you made depth or not. That’s not really an issue anyways.
Few points:
get some chucks. They offer better support and won’t allow you to roll your ankles.
Sit back more. It looked like your initial movement was to sit straight down. Your initial movement must be a lateral(backwards) shift of the hips even before you bend your knees. Then, in a smooth motion you sit down.
force the knees out. your knees pitch inwards a bit at the bottom of the movement, which tells me that you are a bit “quad” dominant. Knees out is very, very important. This will allow you to utilize your hips, hams, and glutes which are the main groups involved in squatting the big weights.
spread the floor apart. This kinda goes hand in hand with forcing the knees out and if you’re wearing the sneakers, you have a higher chance of rolling your ankles.
Get set before you start the lateral break in the hips. push your head back into the bar, force a tight arch, take a deep breath, and forcibly push your abs into your belt.
The wider stance issue can be addressed later. I think your stance is ok, maybe a bit wider is better, but if you’re relatively new to squatting this way, stick with that stance until you get the form down right. Then widen out slowly.
after watching your vid again, you should widen your stance. probably out to the rack supports.
up to you.
Decided to start posting my workouts for criticism. Thanks for input.
ME Upper Day
3 board press
135x5
155x5
185x3
205x3
225x1 (could have done more but didnt have a spotter)
Dips BW+65
5x5
Tate Presses
4x8
Cable Rows
5x5
Side delt raises
3x10
Front Delt Raises
3x10
Am i doing to much volume, if so what should i remove?
how much do you weigh?
how long have you been doing wsb?
[quote]jogle1234 wrote:
Decided to start posting my workouts for criticism. Thanks for input.
ME Upper Day
3 board press
135x5
155x5
185x3
205x3
225x1 (could have done more but didnt have a spotter)
Dips BW+65
5x5
Tate Presses
4x8
Cable Rows
5x5
Side delt raises
3x10
Front Delt Raises
3x10
Am i doing to much volume, if so what should i remove?[/quote]
I WOULD DROP THE RAISES and dosome more back work, ie: face pulls, chins,etc,my 2 cents
Thanks for the advice so far. I am 6’ 170lbs and have been doing ws for a little over a month, so im still working everything out.
6’ 170lbs.
first piece of advice is to eat more. that will help ALOT.
and second on the more direct back work.
row, row, row.
Thanks for the advice, i know i need to eat, at the start of my westside program i was 160 so ive managed to gain 10 lbs. And i will be sure to do more back work.
[quote]BOBU wrote:
Seattle_Lifter wrote:
bigflamer wrote:
bigg mike wrote:
bigflamer wrote:
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.
The 410 looked fairly strong to me. I don’t like a direct front or back camera angle cuz it doesn’t best show if you made depth or not. That’s not really an issue anyways.
Few points:
get some chucks. They offer better support and won’t allow you to roll your ankles.
Sit back more. It looked like your initial movement was to sit straight down. Your initial movement must be a lateral(backwards) shift of the hips even before you bend your knees. Then, in a smooth motion you sit down.
force the knees out. your knees pitch inwards a bit at the bottom of the movement, which tells me that you are a bit “quad” dominant. Knees out is very, very important. This will allow you to utilize your hips, hams, and glutes which are the main groups involved in squatting the big weights.
spread the floor apart. This kinda goes hand in hand with forcing the knees out and if you’re wearing the sneakers, you have a higher chance of rolling your ankles.
Get set before you start the lateral break in the hips. push your head back into the bar, force a tight arch, take a deep breath, and forcibly push your abs into your belt.
The wider stance issue can be addressed later. I think your stance is ok, maybe a bit wider is better, but if you’re relatively new to squatting this way, stick with that stance until you get the form down right. Then widen out slowly. [/quote]
Thanks for checking out my form. It’s great to have the input from all of the more experienced lifters on this thread. You all kick ass!
I’m gonna try and put to use all the advice and pick up the pace w/r/t my training sessions. I’m wrapping up a national registry EMT course this week and my final testing is on saturday. Needles to say, my training sessions have been bearing the brunt of the craziness.
After this week though, it’s on like muthafuckin donkey kong!!
Six month goals:
500sq
400b
500dead
After this week, I’ll try to get some more vids from different angles. Thanks guys!
-Bigflamer
[quote]jogle1234 wrote:
Decided to start posting my workouts for criticism. Thanks for input.
ME Upper Day
3 board press
135x5
155x5
185x3
205x3
225x1 (could have done more but didnt have a spotter)
Dips BW+65
5x5
Tate Presses
4x8
Cable Rows
5x5
Side delt raises
3x10
Front Delt Raises
3x10
Am i doing to much volume, if so what should i remove?[/quote]
I think the volume is ok, but maybe not in the right areas. Like gags already said, lose the lateral or front raises in favor of more rowing. One thing that I’ve noticed happening to me is that with all of the benching and rowing, my back is growing and so is my chest and front delts, but not my rear delts. So if you want to keeps some shoulder work, do some rear lateral raises or whatever they’re called.
Also, with the tricep work, you may want to do a heavier exercise (5x5) like you did but make the second one higher volume. Just a thought. And I’m new at this too and learning right along with you what works and what doesn’t. Big thing: listen to your body. Keep up the good work man.
DD
today’s w/o
deub
1.push press-mini bands + 95* 10s or 3 reps then did 185 for 1 which i thought was gonna fly utta my hands, so i went for 225(have gotten 245 before) but i guess i was too tired and missed it.
2. cable rows - 210* 6,7,7,6
3. db nuet grip oh presses- 5010 608,8,9,8
3b. chins-bw +255,5,5,4
4. power shrugs- 3158,8
4b. face pulls- 180*9,9
pretty good w/o, only took about an hour. sorta training my brother so it’s good to have someone to train with who likes to go heavy and is all about westside/conjugate work.
ME Bench
ME 2 bd- bar, 95, 135, 185/5, 205/5, 225/5, 235/3, 245/2, 250/1, 255/1, 260/1, 265/1, 275/X. I was really fired up for this, I went as far as banging my head against the wall, good thing it was wood.
Tate Presses- 40 5x5
BB Rows- 160 5x5
Face Pulls- 80/15, 90/12, 80/12, 80/15
DB Shrugs- 100 4x15
Pressdowns-60 3x15
Extra Workout May 17, 2006
Sprints 6x50m
Pullups
Blast Strap Rows
Farmers Walks
Seeing as how I get out of breat tying my shoes sometimes, I figured a little “energy systems” work couldn’t hurt…
DD
ME Upper
ME 1-Board Press: 45x10, 95x10, 135x5x2, 185x5, 225x5, 245x3—90%—275x2, 275x1, 285x1, 295x2 (2-Board), 295x0
JM Press: 95x15, 115x10, 135x5x3
Nautilus Machine Row: 210x15, 225x12, 240x8x2, 240x8–>drop set to 15reps
DB Shrugs: 100x10x4
Pressdowns/Curls
DD
I need technique work on the bench, but I felt pretty good. When I went for the first 295 it felt real lite, then I realized that my boardman had used the 2-board instead of 1-board…oh well. I think it actually ended up being a 2-Board PR.