also- i am 5’11 223(weighed yesterday). mainly wanting to compete in strongman comps, gonna try 1 or 2 this summer and see what happens, i usually do a few intervals sessions and maybe a 20 min light cardio sesion to try and keep conditioning up. i usually only get to do an “events” type day when the dc/nova t-cell meets. as of now my schedule looks something like this:
mon- am-lower me
tues-pm-upper me
wens am- intervals pm- kbell class(i teach, so might not do as much work, i consider this a very light day)
thurs pm- full body (some de/re work)
fri-am intervals
sat-pm- full body(different me/re work, try to do events)
sun- rest or extremely light cardio sess.
sorry for the long post, i just like to compare with others and see whats working, whats not.
[quote]bigflamer wrote:
I’m new to the whole Westside aproach and was wondering if someone could tell me if this looks like an appropriate DE day on the bench.
[/quote]
Looks like way too much to me.
We usually do the main movement, one supplemental movement, and 1-2 accessories.
[quote]mattwray wrote:
bigflamer wrote:
I’m new to the whole Westside aproach and was wondering if someone could tell me if this looks like an appropriate DE day on the bench.
Looks like way too much to me.
We usually do the main movement, one supplemental movement, and 1-2 accessories.
[/quote]
Thanks, it did kinda feel like too much. My next session is ME squat/deadlift, I am gonna try and keep it alot more simple. Hopefuly I can build my boxes while on duty tomorrow.
Man, my legs (especially my hams) are really sore from monday’s stuats/deads. I think I’ll wait until friday to go ahead with ME.
Not sure if you guys are interested but there is a small community of powerlifters from all over the world that have blogs doing this same sort of thing. You can check mine out at www.powerliftingetc.blogspot.com
It is my deload week, and I am just doing ME work and limited RE work.
2 Board Press
135, 185, 225
W/boards
275x3
305x1
325x1 (PR)
275x6
Pull ups
3x5
I missed 335 a couple weeks ago and got really pissed off, so I just wanted to make sure I got a PR today. (My previous high was 315).
I am currently dropping weight also, and continue to set PRs, so I’m happy. (I’m down to 200 now, from a high of 225)
Bear
good stuff, always feels good to hit a pr
Mr. Bear, have you changed anything with the typical Westside template to aid in weight loss? Also, how many cardio/gpp/energy system sessions do you do in a given week?
The reason I ask is that I am in the same boat as you. Since my football days are over I decided it was time to drop down from 260. I havn’t changed a whole lot with the lifting aspect of things, just tried to eat cleaner and I do a couple of cardio workouts on my off days. So far its working pretty good as i’m down to 236 as of yesterday. But I am always interested to see how other people are accomplishing it. I’ll try and post a little more of my training either later tonight or tomorrow.
Me Upper Body
Barbell Bench
bar x billion
135 x 5
185 x 3
225 x 2
245 x 1
275 x 1
275 x 1
285 x 1
300 x 1
Tricep Extensions
100 x 10
150 x 10
200 x 8
Hammer Grip DB Press
60 x 10
Felt tired so went home. Front delts have really been bothering me on ME day so I might skip my next ME workout.
[quote]buckeye75 wrote:
Mr. Bear, have you changed anything with the typical Westside template to aid in weight loss? Also, how many cardio/gpp/energy system sessions do you do in a given week?
The reason I ask is that I am in the same boat as you. Since my football days are over I decided it was time to drop down from 260. I havn’t changed a whole lot with the lifting aspect of things, just tried to eat cleaner and I do a couple of cardio workouts on my off days. So far its working pretty good as i’m down to 236 as of yesterday. But I am always interested to see how other people are accomplishing it. I’ll try and post a little more of my training either later tonight or tomorrow.[/quote]
No, I haven’t actually changed anything at all. I’ve just cut carbs dramatically. If I have trouble cutting the next ten pounds, then I’ll slowly add in some GPP.
Good work on your descent from 260.
Bear
Here are my last few workouts. I am using a 3 Day lifting week because it works out a little better with school and trying to get in a bit of running in too. I have actually dropped my D/E day to make it easier on my shoulders and do DB presses instead.
Also, I’m not doing true max effort work for this 3 week cycle. I have a main movement that I use in a 3 week % cycle according to Priplen. Week 1 - 5x3 @80-85%, Week 2 - 4x3 @85-90%, Week 3 - Take a 1RM. This is something new I am trying to see how it works. Let me know what you guys think.
Monday ? March 20th
Pre: 3m Jog, Band Pull Apart, Band Face Pulls, Arm Circles, Box + Can Empty, Def Stretch
Lift:
1.CG Bench: Barx8, 95x5, 135x5, 185x3, 215x3x3, 225x3x2
2.DB Row: 85x10, 95x8x4
3.Reverse peck deck: 100x12, 115x12x2
4.Poor Mans Shoulder Horn: 10x12x3
Tuesday ? March 21st
Pre: Leg Swings, Quad Pulls, Awesome Pulls, Shoulder DL
Stuff:
1.RC Situp ? 3x40
2.Jogging ? 10 minutes (a little over a mile)
3.Calve Raises ? 2x12
4.Front/Back Neck ? 2x10 (each)
5.Hammer Curls ? 50x10x2
6.Walking ? 12 minutes (I think it was ? of a mile)
Wednesday ? March 22nd
Pre: Leg Swings, Reverse Lunges, Side Lunges, Quad Pull, Side SO
Lift:
1.Clean Pull: 135x5, 225x2, 245x2x3 (all of those done from the floor), 245x2x3 (from hang)
2.DB Single Leg Squats: 45x6x3 (6 reps each leg)
3.Snatch Grip RDL: 185x8x4? (cant remember if I did 3 or 4)
4.Pulldown Abs: 90x10x2, 100x10
Thursday ? March 23rd
Pre: Leg Swings, Quad Pull, Awesome Pull, Overhead Lunges, Shoulder DL
Stuff:
1.Chiles + Reverse Hypers ? 3x25 + 3x15
2.Jog ? 12minutes covering 1.3 miles
3.Claves ? 2x12
4.Manual Side Neck ? 2x12 (each way)
5.Walk - 15m
Friday ? March 24th
Pre: Arm Circles, Flings, Swings, Swords, Seat Belts, Pushups 3x10 (4brd, 2brd, full), Shoulder DL x10x3, Def, Lat, Peck
Lift:
1.Swiss Ball DB Press: 45x8, 60x5, 75x10, 75x8x3
2.Wide Grip Seated Rows: 130x10x3, 145x8
3.Inclined Tate Press: 35x8x3
4.V-Grip Face Pulls: 55x10, 60x10, 65x10
5.Hex Holds: 35# x15s 3 times total
Monday ? March 27th
Pre: Leg Swings, Side SO, OH Lunges, Quad Pull, Reverse Hypers + RC Situps, Vertical Jump
Lift:
1.Box Squat: Barx5, 135x5, 185x3, 225x3, 275x1, 315x3x4
2.DB Swings: 50x12, 60x10
3.Cable Side Bends: 50x10x4
4.Hypers: 45x10x3 (2s hold at top)
5.WG Lat Pulldown (straight bar): 130x10x2, 145x10
Mattwray, could you outline what your squat/deadlift days look like. I am still trying to wrap my head around what you would use for a supplemental lift for the lower body. I understand it for the bench, because you just use another pressing movement, usually focusing on the lockout. However I don’t know what type of things you would do the for lower body.
me upper
- floor press 315*1,1,1
- db rows- 608 904,4 100*4,4
- db bench(neut.grip)- 90*3,3,3
- cable rows- 90* 8,8,8
- neut. grip db milt.- 50*8,8,7
upper lat hurt so couldnt do my pullups, floor press felt ok, hadnt done it in awhile. today def could have been better, did this afer a 12hr shift and was pretty tired.
I’m using the WS4SB template.
I’m 5’9" 225 or 230 depending on the scale I’m on.
The only thing I’ve came close to maxing out on lately is sumo deads and I pulled 495 a couple of weeks ago.
Power cleaned 265, jerked 265 for a triple, and I overhead pressed 205 for a set of 5.
My quads and triceps are weak so I’m using front squats for my ME lower day and close grip bench for my ME upper body work with dumbbell high incline bench.
I’m slowly adding in some cardio using jump rope intervals, sandbag carries, and hopefully I’ll do some complexes this week and some 30 to 45 minute walks for active recovery and I’m doing my ab work on my off days as opposed to doing them on my regular training days.
Sunday night I did 5 rounds of sandbag carries 16 yards out then back with my 230 lb sandbag and I shouldered it once each shoulder and called it day.
As far as back off weeks go I try to hit it as hard as I physically can for 3 to 4 weeks and then take a full 7 days off and do absolutely nothing.
This keeps me focused, keeps me motivated, and knowing I’ve only got 3 or 4 workouts left before I take week off I can really push myself to get the most out of my workouts prior to my break.
I also like the 2 on 1 off template for most of my training but I can’t do it right now since I’m not used to benching or doing so much quad work.
today did about 5 30sec. sprints on the tread with 90 secs of walking in btwn and covered about 2 miles in the 20 or so minutes i was it, then taught a kbell class, but didnt really do much in it.
[quote]gags wrote:
today did about 5 30sec. sprints on the tread with 90 secs of walking in btwn and covered about 2 miles in the 20 or so minutes i was it, then taught a kbell class, but didnt really do much in it.[/quote]
I can’t imagine sprinting for more than 2-3 strides, haha.
More power to ya,
Bear
[quote]Mr. Bear wrote:
I can’t imagine sprinting for more than 2-3 strides, haha.
Bear[/quote]
Me either.
After 2-3 strides, ya gotta believe that the ice cream truck just isn’t gonna stop 
I might go on over to a blog site and blog my lifting as a matter of public record. Might turn out to be more of a matter of comedy, seeing as how I’m weak in relation to my size, weight, and training. Yeah it sucks.
Today I did floor press as a switch from 4 weeks of regular bench press. Interesting experience being the first time I’ve attempted to do this type of lift. I like the way it taxes the triceps heavily. I put supramax static holds for time like I always do as a supp movement right after I hit my absolute max or a PR
I have a lot of bands and no DBs so of course I used these as my other supp movement to prehab/rehab my shoulders and elbows.
I used RDLs and heavy DLs for my ME squat training the other day. Does anyone else really love DLs? I could do those just for plain fun, the same way some people really dig video games. Nothing makes a guy feel good like pulling on a heavy ass barbell does.
If you want to respond in regards to a blog site, please use the PM. I usually don’t make it back to a thread I’ve posted on unless it’s in the TOP 30 list on the home page. I know, I know… learn to use the site and all. Well, I’m technologically retarded so give me a break here.
[quote]Mr. Bear wrote
gags wrote:
today did about 5 30sec. sprints on the tread with 90 secs of walking in btwn and covered about 2 miles in the 20 or so minutes i was it, then taught a kbell class, but didnt really do much in it.
I can’t imagine sprinting for more than 2-3 strides, haha.
More power to ya,
Bear[/quote]
ya, wasnt to easy since it was like the 3rd time i’ve ran in 3 months, but considering a comeback in rugby, so i figured i might as well start now
I’ve been waiting for one of these threads…cool to see some PLers on here.
A question for some of you guys who are pretty strict in terms of the WSB philosophy…do you find that not doing any substantial pulling messes with your deadlift?
I know many of the WSB guys say that if you hit the ME work on Box Squats and GMs you’ll hit your deadlift numbers, but that still seems oddball to me not to practice a lift that is part of your total.
[quote]Mr. Bear wrote:
It is my deload week, and I am just doing ME work and limited RE work.
2 Board Press
135, 185, 225
W/boards
275x3
305x1
325x1 (PR)
275x6
Pull ups
3x5
I missed 335 a couple weeks ago and got really pissed off, so I just wanted to make sure I got a PR today. (My previous high was 315).
I am currently dropping weight also, and continue to set PRs, so I’m happy. (I’m down to 200 now, from a high of 225)
Bear[/quote]
When you can get new PR’s while cutting weight you are doing something very very right!