i have read that james smith likes to alernate days, so if me day was squat, then de day would be dead oriented and vice versa. i have read that chuck v. will do both on both days. i like to do something like i posted earlier, essentially doing dead type followed by squat type, or vice versa, but then again i am by no means an accomplished powerlifter, just my 2 cents
[quote]ZEB wrote:
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
When you can get new PR’s while cutting weight you are doing something very very right![/quote]
I haven’t done anything complicated. I just stopped eating so damn much, and started eating more meals. I started taking 6 fish oil caps a day, and made sure to get enough protein. The last ten pounds came off really quickly, mainly because I never really cheated.
I haven’t squatted for a max in awhile, so we’ll see if I’m still making progress across the board.
Thank you for the compliment.
Bear
[quote]Pup0182 wrote:
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]
There are plenty of lifters who do a pull variation every week. I have gotten into the habit of doing at least one.
I’ll do speed pulls after DE squats, or rack pulls, snatch grip DLs, etc as a first assistance exercise on ME day. There have been plenty of weeks where I’ve worked pull variations in on both days.
Pulling from the floor for max effort is extremely taxing, though, and I think this is the main issue that Westside guys are talking about.
Bear
Pulling and squatting on the West Side template should be done at the individuals discretion and what is goals are. I prefer to do not like doing deadlifts before squats on any day but thats just my personal preferance.
Today was the last workout of the week for me. Tomorrow I’ll be back at it full force.
ME Squat
12 inch box
bar, 135, 185
225x5
275x3
315x1
365x1
405x0
Pull thrus
2 sets of I don’t remember
This height is about two inches below parallel for me. I hadn’t squatted this low in quite some time. I blew up the 365, though I leaned a little forward. On the 405, this is what made me miss the lift. I didn’t sit far enough back or push my knees out hard enough. I’ll make sure to work on this during speed day. If I get my timing better and get started off more upright, I’ll be happy with my form. The goal is 500 off a parallel box before school is out so I still have some work to do.
I think if I take enough NO2 supplements and make sure to burn in the cuts during every workout, then 500 will fall.
Train 4 da pump,
Bear
I started the Westside “I need more mass” template today. I finished up Coach X’s GPP program, which helped get my body ready and rehabbed for some heavy training.
Today was DE Bench:
DE Bench- 8x3 with 145. This is 60% of my 1rm, 240. Some people say do 50-55% but I read on elitefts that beginners can use 60%. I’m using straight weight for 2-3 weeks then I’ll go to chains or bands.
ME 4 Bd press-
185x5
205x3
225x3
245x3
250x3
250x3
Here I was getting used to doing some ME work, maybe I need more volume with this. Does this look allright?
Military press- 5x8-10
Barbell Row-5x10
I threw in some wrestler’s bridges and a litle rotator cuff work after this.
Tomorrow is ME Squat, which will be low box squats.
Any input/advice for the max effort work would be great.
[quote]wrestler189 wrote:
I started the Westside “I need more mass” template today. I finished up Coach X’s GPP program, which helped get my body ready and rehabbed for some heavy training.
Today was DE Bench:
DE Bench- 8x3 with 145. This is 60% of my 1rm, 240. Some people say do 50-55% but I read on elitefts that beginners can use 60%. I’m using straight weight for 2-3 weeks then I’ll go to chains or bands.
ME 4 Bd press-
185x5
205x3
225x3
245x3
250x3
250x3
Here I was getting used to doing some ME work, maybe I need more volume with this. Does this look allright?
Military press- 5x8-10
Barbell Row-5x10
I threw in some wrestler’s bridges and a litle rotator cuff work after this.
Tomorrow is ME Squat, which will be low box squats.
Any input/advice for the max effort work would be great. [/quote]
You would probably be best served to work with no higher than a 3 board. Stick with the two and three board presses for ME, and use 4 boards if you really have a problem locking out.
It is best to work up to 5, 3, or 1RM when doing ME work. Either way, try to get three lifts in at 90% or more of your 1RM for that particular exercise.
Your volume looks good for a first assistance exercise, though, which is what this looks like. For these, I usually do 3-4 sets of 3-6 reps.
Get huge,
Bear
Yesterday: ME Squat
- 30 mins on the treadmill 3mph @ 7% incline
SQUAT
135x5
165x3
195x3
225x3
250x3
295x2
315x2
I was feeling EXTREMELY good so I went ahead with the following:
345X1
385X1(PR)
400x1(NEW PR)-parralell w/no belt or suit
Had to cut the session short due to a family situation, however I WAS JACKED the rest of the day! I’m gonna get some sumo deads in tomorrow and I’m gonna shoot for a PR there as well. My grip work really needs some work however.
I’m starting to love squating more than bench, which is a new one for me. I’m loking forward to being able to pop 500.
WOOOOOOOOOOOO!!!
-Bigflamer
Congrats, man.
I’ll be gone for the weekend. Hopefully, I’ll come back and see a ton of PRs posted.
Not working for the weekend,
Bear
I guess I might as well jump in on this. Please feel free to critique and offer advice where you see fit. I’m 22 , 5’10" and 190lbs. My most recent maxes are:
Bench 275
Squat 295 (I know I know)
Dead (from 2.5 inch defecit) 415
Here’s my ME SQ workout from the 29th:
Low Box: barx10, 95x5, 135x5, 185x3, 225x3, 245x1
–Switched to a high box because my form was breaking down and I didn’t feel like I had gotten a decent workout yet–
245x1, 265x1, 265x1, 265x1, 275x1, 275x1, 285x1, 285x0
Romanian DL: 285x3, 285x5, 285x6
(had grip issues with the first set, switched to mixed grip)
45* Back Raise: 70x12, 70x10, 70x10
Stability Ball Crunches: 25x12x3, 25x10x2
DD
did an outdoor w/o with devildog on the 30th with a 70lb kbell, a 60lb sandbag, basically just did some snatches with both some presses with both, some squats with both and some swings and pushups. then went to the gym and did some pushpresses and some tbar rows and called it a day. i gotta say my abs are sore from the squats with sandbag on one shoulder and the kebell on the other.
Thought you boys could use a little femanine point of view around here. Now to be fair, I have only been training for alittle over a year. and yes I am a powerlifter. I am 25 years old, 5’5" and and have a thick muscular build.
P.R.'s are as follows:
Flat Bench - 165 x 3
Decline Bench - 185 x 1
3 Block Bench - 225 x 1
Squat - 225 x 3 (I know it sux but my back and hip were messed up for about 4 months, so I couldn’t squat)
DeadLift - 225 (sux too, see back issue above)
Military Press - 140 x 5
Tri Ext. - 120 x 20
I know these are weak compared to alot of other powerlfiter chicks, but I’m still new at this. Luckily I tend to be adding about 5lbs to my bench every month or so, so hopefully it’ll get way better with time!
Keep up the good work guys!
First ME Squat today.
ME Low box Squat-
45x10
95x5
135x5
185x5
205x5
215x3
225x3
235x3
245x3
260x3
275x1
Here I was testing what my max low box squat was, I got 275 but my form was breaking down a little. My knees were still out but I was coming too far forward off the box. Next time I’ll try to break my best triple, the last set was to see what my PR was.
Concentric Good Mornings-
Warmed up, then 3x8 for 135.
Pull Thrus 4x15
Side Bends 5x18-20
Threw in some TKEs after this.
I’ll post my DE Squat and ME Bench in a few days.
I hit a new PR of 345 on foam press today. First time I’ve ever tried this movement and I’m not sure I liked them all that much. Does anybody else do these, they don’t seem that popular.
ME Bench today:
2-Board Press: 45x10, 95x10, 135x5, 135x5, 185x5, 225x5, 275x3, 285x1, 295x1, 300x1 (I’ve hit 315 before, but the shoulders were bothering me a little today…)
Skull Crushers: 75x12, 75x12, 75x10, 75x10, 75x10
I decided to try doing a 10min EDT PR zone type of thing for my accessory exercises to cut down time, increase fat loss?, and just increase the intensity over all:
DB Rows 70# supersetted with BB Shrugs 205#: 46 total reps
DD
Today was my first ME Bench day.
ME 2 bd close grip bench-
45x10
95x5
135x5
185x5
205x4
225x3
235x1
was gonna go to 245, then felt like 250 but missed it.
230x1. Tried to take that for a triple, but missed the next rep.
I think I should’ve done some more triples instead of jumping up to 250. I was pumped for it but missed it.
Tri. Extensions- 5x10
BB Row- 5x10
Face Pulls- 5x10
Then I did some bridges and rotator cuff work.
Well today was my first day back from my break. My right shoulder was still bothering me a little, but what the hell I was getting restless.
DE Bench
flat bench straight weight-
195 8x3, 230 2x5, bar was moving pretty effortlessly.
5 board press-
worked up to a 5RM
135x5, 225x5, 245x5, 275x5, 295x5, 315x5, 335x5, 365x5(new pr).
standing military press-
135 4x10
chest supported row w/dumbell-
50 4x10
Then did some pushdowns just to get some blood flow. And the called it a day. Overall was a decent day.
This is a great topic looking forward to posting my workouts and also reading others.
Great thread guys.
I’m also on WS4SB, and don’t see myself moving away from this template.
There is some good shit on here. Thanks guys.
Ok, here’s saturdays DE SQ/DL workout:
DE Low Box Squats: 10x2 at 155#
DE Deads with 40lbs chains: 10x1 at 265#
My squats felt ok, but my hips are tight/tired and my glutes don’t seem to be firing the way they should be off the box. But once I got to a little above parallel I exploded up quickly. I just need work exploding off the box.
My deads were pretty good. I felt fast for the most part. Again, I didn’t have anyone watching my form, but I think I did a decent job keeping my hips down at the start of the lift. The chains were too light to feel much of a difference though (20# each side). I’ll get anouther 40# and let you know how they work.
I didn’t do any assistance exercises because my body felt a little tired and the gym closed. If anyone has some ideas about a good deloading or off week let me know. I think I’m due for one soon.
DD
saturday’s workout, i made 2 sandbags, one weighing 80 lbs and one weighing 160lbs. i transported them from home depot to g/f’s driveway where i constructed them, then i carried them up 3 flights of stairs so i could store them. that is all.