Westside/PLing Training Thread

Training Powerlifting
5031

[quote]maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

[/quote]

Phill was felling like he needed more clenching power so he tried to close a CoC #2 with his ass cheeks, he heard something pop on rep 5 and is trying to recover now!

5032

[quote]Kalle wrote:
maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

Phill was felling like he needed more clenching power so he tried to close a CoC #2 with his ass cheeks, he heard something pop on rep 5 and is trying to recover now!
[/quote]

See… I think Phill is way ahead of the curve with this sort of training. The sphincter muscle is a very neglected muscle. I know for a fact that Phill can crack a hole bag of shelled walnuts with just his sphincter muscles alone. His ass cheeks are only there for back up. He’s a pioneer…

I train mine with a big heaping bowl of chili.

meat

5033

I still think 4 days would be ideal, but I understand your goals of getting stronger to play sports. In that case I would agree with the others and say at the very least do 3 days, MWF. Make Day One ME Lower and RE Upper, Day Two accessory work, and Day Three ME Upper and RE Lower.

If you are at the point where you think you can add 50-100% to one of your lifts in a year, then I don’t think you need DE work right now. Just get in the reps and be consistent with it. Good luck!

5034

[quote]maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

Anyway, I’m back on schedule and I trained with two guys today. They made it through the first third of the session before they were done.

meat[/quote]

Where the hell have you been? You don’t call, you don’t stop by, you didn’t even leave a message. We were worried sick about you.

Phill has a broken ass. No one here really knows what to put on the maxipad. I mean, we all know bits an pieces of the maxipad solution, but not the intricacies of which liquid goes on what applicator.

It’s not always just about you…

Alright, I’m over it. Welcome back, we missed you. Let me know how those training partners work out.

You missed about 43 PR’s by 4est, and 51 of mine, BTW.

5035

Thought this was funny as shit. One of the guys at my gym trying to explain how to eat like a power lifter. Have I mentioned they’re very old school???

"4:00am-Take my fist and smash alarm clock, curse God for not killing me in my sleep, take a leak, pound a thick protein shake and wash down a hand full of vitamins with a 1/2 gallon of water.

4:35am-Stop at dunkin donuts and eat 2 ham,egg, and cheese on everything bagels plus a large mocha coolatta with whipped cream. If you want to work out hard you have to supply your body with the fuel.

5:00 to 6:20am-Workout

6:30am-BCAAs, glutamine, creatine, grape kool-aid packet, and another 1/2 gallon of water

7:45am-By this time I’ve shit and showered, forget about the shaveing part. I now have 15mins to get to work. Instead I choose to go to the local diner for some well deserved breakfast. 4 cups of coffee, 4 eggs sunnyside up, steak and toast. Maybe I’ll have a glass of OJ but most of the time I don’t want to over do it.

8:30am-I walk into work, look my boss in the eyes, and tell him im sorry for being a half hour late but I over slept again. As he walks away i flick him off.

8:30 to 9:30am-Read the paper

9:30am-Finally its breaktime. 1 plain doughnut, 1 powdered doughnut, 1 chocolate doughnut, and more coffee.

9:45 to 12:30-In between makeing fun of people and complaining about everything I actually do work.

12:30pm-Capacola, prosciutto, salami, provolone cheese, and roasted red peppers on a loaf of italion bread. OOOFA! 1 gallon of water.

1:00 to 2:30pm-Harass the women in my office and pretend to work.

2:30pm-Breaktime again! 10-12 twizzlers followed by 4-6 reese’s peanutbutter cups. more water.

2:45 to 4:30pm- Time to do real work again. Or maybe I’ll just sit at my desk and text message people all afternoon until its time to go.

4:45pm-This is when i start to make dinner. Steak, potatoes, and broccolli with cheese is a popular choice. If not some other form of red meat or chicken. more water.

7:30pm-Well its almost time for bed and this will be my last meal so I should make it count. And for that reason I choose a banana split. Think about it. The ice cream is protein, the banana is carbs, plus all those fruits and nuts. mmmmm I think I’ll have one now.

8:30pm-I take a bath with my rubber ducky, put on my PJs and if Im good someone will read me a bedtime story. Actually, I refuse to shower at night, sleep in the nude, and fall asleep watching documentaries of seriel killers. samething

So there you go. If you want to be a great powerlifter you should try to eat something like this. remember to ease into this and if you have any questions please fell free to contact me. In closeing-SKINNY PEOPLE SUCK! GET FAT, GET TUFF!"

gotta love them :slight_smile:
c.

5036

[quote]maraudermeat wrote:
Kalle wrote:
maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

Phill was felling like he needed more clenching power so he tried to close a CoC #2 with his ass cheeks, he heard something pop on rep 5 and is trying to recover now!

See… I think Phill is way ahead of the curve with this sort of training. The sphincter muscle is a very neglected muscle. I know for a fact that Phill can crack a hole bag of shelled walnuts with just his sphincter muscles alone. His ass cheeks are only there for back up. He’s a pioneer…

I train mine with a big heaping bowl of chili.

meat

[/quote]

Some day the world will cower at the true power of my ASS :slight_smile:

LOL

two goals today make farmers, Got em done have to say there perty sweet.

#2 eat a steak and get caught up on some much needed rest been a fucking long week doing that now.

Cheers all

phill

5037

2007-6-25
Assistance Day

Bent Row
135x9
225 5x5 (set PR)

Pullups (pronated wide)
BW+55 5x5 (set PR)

Upright Row
105 5x5

Curls (for the girls)
120 2x5 (broke form)
115 2x5 (broke form)
110 1x5

Small Band pull-aparts
hands 2’ apart chest high
3x8

Notes:

Bent row - must pull BACK to abdomen rather than up. Too much strain on elbows and the radial nerve there. Good indicator of when my form is wrong or weight too heavy.

Pullups - Gotta watch rep height on pullups. Easy to fool myself I’m doing a full rep when I’m not. Tie a string between the handholds for a height cue.

Curls - note to self:If I’m doing a power curl it might be a bit too heavy. Start at 110 next assist day.

5038

[quote]Modi wrote:
maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

Anyway, I’m back on schedule and I trained with two guys today. They made it through the first third of the session before they were done.

meat

Where the hell have you been? You don’t call, you don’t stop by, you didn’t even leave a message. We were worried sick about you.

Phill has a broken ass. No one here really knows what to put on the maxipad. I mean, we all know bits an pieces of the maxipad solution, but not the intricacies of which liquid goes on what applicator.

It’s not always just about you…

Alright, I’m over it. Welcome back, we missed you. Let me know how those training partners work out.

You missed about 43 PR’s by 4est, and 51 of mine, BTW.[/quote]

and he forgiot to add in those PR’s he pulled 6 plates for the first time NIce work bro

and My ass really does hurt damn you, Fuckers painfull

to beat round the bush I use a swiss ball for a chair at my comp only thing I found does fuck with my back. well in this destruction/construction it got a leak. I re aired it I guess to damn much that and in its weakend state BOOM damn thing blew nop warning sending me falling on my ass to the hardwood floor. LOL Yhea it is funny as shit but fucking hurts LOL

Now dont go running of no more its painful to admit shit like that once let alone twice, and nice work running two more potential partners off

Phill

5039

actually;y this guy is VERY VERY cutting edge diet wise. Im very impressed on the importance he shows water :slight_smile:

as well as choosing the ham, egg and cheese bagels at dukin doughnuts

Nice, man knows his goals and how to reach em

Phill

[quote]c. wrote:
Thought this was funny as shit. One of the guys at my gym trying to explain how to eat like a power lifter. Have I mentioned they’re very old school???

"4:00am-Take my fist and smash alarm clock, curse God for not killing me in my sleep, take a leak, pound a thick protein shake and wash down a hand full of vitamins with a 1/2 gallon of water.

4:35am-Stop at dunkin donuts and eat 2 ham,egg, and cheese on everything bagels plus a large mocha coolatta with whipped cream. If you want to work out hard you have to supply your body with the fuel.

5:00 to 6:20am-Workout

6:30am-BCAAs, glutamine, creatine, grape kool-aid packet, and another 1/2 gallon of water

7:45am-By this time I’ve shit and showered, forget about the shaveing part. I now have 15mins to get to work. Instead I choose to go to the local diner for some well deserved breakfast. 4 cups of coffee, 4 eggs sunnyside up, steak and toast. Maybe I’ll have a glass of OJ but most of the time I don’t want to over do it.

8:30am-I walk into work, look my boss in the eyes, and tell him im sorry for being a half hour late but I over slept again. As he walks away i flick him off.

8:30 to 9:30am-Read the paper

9:30am-Finally its breaktime. 1 plain doughnut, 1 powdered doughnut, 1 chocolate doughnut, and more coffee.

9:45 to 12:30-In between makeing fun of people and complaining about everything I actually do work.

12:30pm-Capacola, prosciutto, salami, provolone cheese, and roasted red peppers on a loaf of italion bread. OOOFA! 1 gallon of water.

1:00 to 2:30pm-Harass the women in my office and pretend to work.

2:30pm-Breaktime again! 10-12 twizzlers followed by 4-6 reese’s peanutbutter cups. more water.

2:45 to 4:30pm- Time to do real work again. Or maybe I’ll just sit at my desk and text message people all afternoon until its time to go.

4:45pm-This is when i start to make dinner. Steak, potatoes, and broccolli with cheese is a popular choice. If not some other form of red meat or chicken. more water.

7:30pm-Well its almost time for bed and this will be my last meal so I should make it count. And for that reason I choose a banana split. Think about it. The ice cream is protein, the banana is carbs, plus all those fruits and nuts. mmmmm I think I’ll have one now.

8:30pm-I take a bath with my rubber ducky, put on my PJs and if Im good someone will read me a bedtime story. Actually, I refuse to shower at night, sleep in the nude, and fall asleep watching documentaries of seriel killers. samething

So there you go. If you want to be a great powerlifter you should try to eat something like this. remember to ease into this and if you have any questions please fell free to contact me. In closeing-SKINNY PEOPLE SUCK! GET FAT, GET TUFF!"

gotta love them :slight_smile:
c.
[/quote]

5040

edit dbl post

5041

[quote]Modi wrote:

I still think 4 days would be ideal, but I understand your goals of getting stronger to play sports. In that case I would agree with the others and say at the very least do 3 days, MWF. Make Day One ME Lower and RE Upper, Day Two accessory work, and Day Three ME Upper and RE Lower.

If you are at the point where you think you can add 50-100% to one of your lifts in a year, then I don’t think you need DE work right now. Just get in the reps and be consistent with it. Good luck![/quote]

I think I would stick to a four day schedule for one more year until I reach my strength targets but long term wise I would use the two day schedule that I just espoused above for mainteniance levels

What I cannot understand is why so many people advocated sacrificing DE work. I would put ME, DE by RE in order of importance

Tjun Kiat

5042

COMPETITION DAY - 06/24/07

Snatch (warm-up)
40kg x 1
50kg x 1
55kg x 1
60kg x 1
65kg x 1
70kg x 1

Snatch (platform)
My teammate/opponent Yoon and I were both opening with 70kg. This time I was following. Yohn took 70 and nailed it. My turn.

70kg x MISS (Fuck!)

It was just a little out front. I had never missed my first attempt before, but I was not shaken. 75 would be my next attempt. Yohn would also attempt 75 next, though unsuccessfully. (On a side note, though I observed my opponent, I was not affected by it. I worried only about myself.) I confidently approached the bar.

75kg x 1

Alright, back in the game. Yohn wanted to secure a win so he would attempt 80. I wanted a PR so I would attempt the same. Silence in the dungeon (gym). Yohn extends… and misses. Alright, 80 on the bar.

80kg x 1 (PR!)

Sweet satisfaction! Next, the Clean and Jerk!

Clean and Jerk (warm-up)
50kg x 1
60kg x 1
70kg x 1
80kg x 1

Clean and Jerk (platform)
Warm-ups didn’t go so hot. Cleans felt better than ever, but jerks were shit (as they have been for the last month). I’ve been working on really throwing the bar explosively but have, as a result, neglected the split. First attempt, 90 on the bar.

90kg x 1

Clean was easy, jerk was shit. I ended up on my toes on my rear leg and actually standing taller than from the throwing position. Essestially, it was a push press with a split.

95kg x MISS

Again easy clean, shitty jerk. Same reason as before.

95kg x MISS

Ditto.

Results:

1st Place, 77kg Class
5th Place, Overall

So, I’ve got 4 weeks to prepare for the Empires. Main focus is jerk technique. New goals for the Empires:

Snatch 85kg
Clean and Jerk 100kg

Also, I’ve decided not to cut. I’m in the 77’s to stay so the new plan is:

157lbs @ 10% → 165lbs @ 5%

This is a long term goal, but I hope to achieve this within the next year.

James

5043

[quote]Modi wrote:
maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

Anyway, I’m back on schedule and I trained with two guys today. They made it through the first third of the session before they were done.

meat

Where the hell have you been? You don’t call, you don’t stop by, you didn’t even leave a message. We were worried sick about you.

Phill has a broken ass. No one here really knows what to put on the maxipad. I mean, we all know bits an pieces of the maxipad solution, but not the intricacies of which liquid goes on what applicator.

It’s not always just about you…

Alright, I’m over it. Welcome back, we missed you. Let me know how those training partners work out.

You missed about 43 PR’s by 4est, and 51 of mine, BTW.[/quote]

damn you bunch of PR whores!! I go away for a few days and you guys go crazy. 6 plates… great job!! I need to get my shit together. tomorrow is lower for me so i may have to do some pullin.

this thread has become a bunch of whores and guys with painful asses. sounds like a typical friday night…

meat

5044

[quote]Phill wrote:
Modi wrote:
maraudermeat wrote:
okay, okay… I’m really BEHIND in this thread. It really is A PAIN IN THE ASS to be so BEHIND but answer me this. what is up with Phill’s ass pain? I’m, like, 3 or 4 pages behind and I am way too lazy to go back and read it all. This isn’t some sort of experimental rectal training that you’ve gotten in to, is it?

Anyway, I’m back on schedule and I trained with two guys today. They made it through the first third of the session before they were done.

meat

Where the hell have you been? You don’t call, you don’t stop by, you didn’t even leave a message. We were worried sick about you.

Phill has a broken ass. No one here really knows what to put on the maxipad. I mean, we all know bits an pieces of the maxipad solution, but not the intricacies of which liquid goes on what applicator.

It’s not always just about you…

Alright, I’m over it. Welcome back, we missed you. Let me know how those training partners work out.

You missed about 43 PR’s by 4est, and 51 of mine, BTW.

and he forgiot to add in those PR’s he pulled 6 plates for the first time NIce work bro

and My ass really does hurt damn you, Fuckers painfull

to beat round the bush I use a swiss ball for a chair at my comp only thing I found does fuck with my back. well in this destruction/construction it got a leak. I re aired it I guess to damn much that and in its weakend state BOOM damn thing blew nop warning sending me falling on my ass to the hardwood floor. LOL Yhea it is funny as shit but fucking hurts LOL

Now dont go running of no more its painful to admit shit like that once let alone twice, and nice work running two more potential partners off

Phill
[/quote]

How long did it take you to fabricate that story?? We all know that you had some honey over and in the middle of the reverse cowgirl you get a hammy cramp. you feverishly look around the room for some sort of help… then you see the swiss ball over in the corner.
The lightbulb comes on and you both pile on board. As you are bouncing up and down it burst and you bust your ass.

I see right through your little story.

meat

5045

Sun 06/24/07

ME DL

Warm-up: Mobility stuff

Rack pulls (pin #2 ~ mid-shin level; all double overhand)

135 x 5
225 x 5
275 x 5
315 x 5
365 x 3
405 x 3 (added wrist straps)
455 x 3
475 x 3 (anticipated meet opener)
525 x 2 x 1 (I guess I’m joining the Modi’s PR fest)

Glute-ham raises - BW x 3 sets of 10
Wide-stance leg presses - 3 x 8
Incline sit-ups - BW x 10;BW+10# behind head x 8

Notes: Supposed to work up to my opener in the squat fully geared, but after knee tweak incident at home, I had to skip it. Being so close to the meet, I didn’t want to pull from the floor. Settled on pulling from the pins instead, as that has typically been a good strength indicator for me in the past. Both attempts were tough but managed to lock out without hitching/ramping.

Unlike a lot of people, I rack pull slightly less than what I can off the floor. I used to think that was a problem, but after reading an article by Rick Walker (700+ puller @ 220), he has an interesting perspective on why this should be the case. Here’s the link
http://beyondstrong.typepad.com/my_weblog/2007/05/10_tips_to_a_be.html

It’s food for thought.

I haven’t done GHRs for several weeks, so decided to give 'em a shot. The GHR bench that my gym has is decent with a good angle to it, but it has this horrible gap in it that basically crushes the hang lows and Mr. Purple helmet warrior.

Putting an Airex foam pad on it protects your junk, but it causes you to slide around a little. Concentrating on keeping steady and doing clean reps on one of the toughest BW exercises out there isn’t easy I’ll tell ya.

Not being able to squat killed me, so I chose the leg press as a (shitty) substitute. Didn’t care much about weight, just focused on pausing the weight at the bottom for a 2 count then push back up. Incline sit-ups are always a crowd pleaser and when you toss in a 10# plate behind the head, last couple of reps make you feel like projectile vomiting.

5046

Damn fine work bro and can feel the intensity seems like you have a good training atmosphere many of us would love

Phill

quote]rockandrollsoul wrote:
COMPETITION DAY - 06/24/07

Snatch (warm-up)
40kg x 1
50kg x 1
55kg x 1
60kg x 1
65kg x 1
70kg x 1

Snatch (platform)
My teammate/opponent Yoon and I were both opening with 70kg. This time I was following. Yohn took 70 and nailed it. My turn.

70kg x MISS (Fuck!)

It was just a little out front. I had never missed my first attempt before, but I was not shaken. 75 would be my next attempt. Yohn would also attempt 75 next, though unsuccessfully. (On a side note, though I observed my opponent, I was not affected by it. I worried only about myself.) I confidently approached the bar.

75kg x 1

Alright, back in the game. Yohn wanted to secure a win so he would attempt 80. I wanted a PR so I would attempt the same. Silence in the dungeon (gym). Yohn extends… and misses. Alright, 80 on the bar.

80kg x 1 (PR!)

Sweet satisfaction! Next, the Clean and Jerk!

Clean and Jerk (warm-up)
50kg x 1
60kg x 1
70kg x 1
80kg x 1

Clean and Jerk (platform)
Warm-ups didn’t go so hot. Cleans felt better than ever, but jerks were shit (as they have been for the last month). I’ve been working on really throwing the bar explosively but have, as a result, neglected the split. First attempt, 90 on the bar.

90kg x 1

Clean was easy, jerk was shit. I ended up on my toes on my rear leg and actually standing taller than from the throwing position. Essestially, it was a push press with a split.

95kg x MISS

Again easy clean, shitty jerk. Same reason as before.

95kg x MISS

Ditto.

Results:

1st Place, 77kg Class
5th Place, Overall

So, I’ve got 4 weeks to prepare for the Empires. Main focus is jerk technique. New goals for the Empires:

Snatch 85kg
Clean and Jerk 100kg

Also, I’ve decided not to cut. I’m in the 77’s to stay so the new plan is:

157lbs @ 10% → 165lbs @ 5%

This is a long term goal, but I hope to achieve this within the next year.

James[/quote]

5047

[quote]maraudermeat wrote:
damn you bunch of PR whores!! I go away for a few days and you guys go crazy. 6 plates… great job!! I need to get my shit together. tomorrow is lower for me so i may have to do some pullin.

this thread has become a bunch of whores and guys with painful asses. sounds like a typical friday night…

meat

[/quote]

ROFLMAO thats some funny shit bro though its My ass were talking about

good work

Phill

5048

[quote]maraudermeat wrote:

How long did it take you to fabricate that story?? We all know that you had some honey over and in the middle of the reverse cowgirl you get a hammy cramp. you feverishly look around the room for some sort of help… then you see the swiss ball over in the corner.
The lightbulb comes on and you both pile on board. As you are bouncing up and down it burst and you bust your ass.

I see right through your little story.

meat

[/quote]

Moral of the story, Fuck with the bull youll get the horn.

Phill

5049

[quote]teotjunk wrote:
Modi wrote:

I still think 4 days would be ideal, but I understand your goals of getting stronger to play sports. In that case I would agree with the others and say at the very least do 3 days, MWF. Make Day One ME Lower and RE Upper, Day Two accessory work, and Day Three ME Upper and RE Lower.

If you are at the point where you think you can add 50-100% to one of your lifts in a year, then I don’t think you need DE work right now. Just get in the reps and be consistent with it. Good luck!

I think I would stick to a four day schedule for one more year until I reach my strength targets but long term wise I would use the two day schedule that I just espoused above for mainteniance levels

What I cannot understand is why so many people advocated sacrificing DE work. I would put ME, DE by RE in order of importance

Tjun Kiat[/quote]

Ok, I think DE work is probably more beneficial for experienced lifters.

At your level of strength, I would say your primary focus should be in getting stronger all over. If you want to train to be explosive, then yes DE work is great, but unless you are competing right now, then it’s probably not as needed.

I’m guessing here, because I don’t know what your training history is, your age, etc.

I think that many people can make great progress with ME/RE work until they get to a certain level.

Hell, I know I still benefit from RE work. That’s why I alternate between 3-4 weeks of heavy singles/doubles, and 4-5 weeks of 5x5’s.

If you give us a little more information about you and your goals, maybe we can be more helpful.

Ultimately, if you know what works best for you, then I would stick with that. None of us here are above messing with the Westside template. We’ve all tweaked it to suit our needs. The difficult part is finding out what those needs are, and how to go about addressing them.

5050

[quote]Modi wrote:

Ok, I think DE work is probably more beneficial for experienced lifters.

At your level of strength, I would say your primary focus should be in getting stronger all over. If you want to train to be explosive, then yes DE work is great, but unless you are competing right now, then it’s probably not as needed.

I’m guessing here, because I don’t know what your training history is, your age, etc.

I think that many people can make great progress with ME/RE work until they get to a certain level.

Hell, I know I still benefit from RE work. That’s why I alternate between 3-4 weeks of heavy singles/doubles, and 4-5 weeks of 5x5’s.

If you give us a little more information about you and your goals, maybe we can be more helpful.

Ultimately, if you know what works best for you, then I would stick with that. None of us here are above messing with the Westside template. We’ve all tweaked it to suit our needs. The difficult part is finding out what those needs are, and how to go about addressing them.[/quote]

I have been doing the West Side Program on and off for about two years

My starting stats

Weight : 120 pounds
Floor Press :77 pounds
Squat : Can’t remember

My current stats

Weight: 125 pounds
Floor Press :154 pounds
Squat: 209 pounds
Body fat percentage : haven’t officially measured it right now but based on past experience, it would be around 17%

My eventual aim is to weigh around 130 pounds, 10-12% bodyfat, floor press twice my body weight, and squat 2.5-3 times my body weight.

My plan to achieve my goals is this. Do the four day West Side for another year.

I also cross train with kickboxing. I think another year of the four day West side program would bring me quite close to my strength targets. Then I would switch to a two day West Side where the main focus is to maintain my strength levels rather than to increase it. This would free up more time for me to do sports which I enjoy and at same time focus on sports which involve more cardio so that I can my bodyfat.

Hence this sums up my plan to achieve my targets in two years of training

tjun kiat