[quote]howie424 wrote:
could one of you maybe post a sample? i aint good at makin my own programs haha[/quote]
hmmm I just noticed it does say 3xmax reps on RE Upper body on WS4SB I find that odd and don’t really get it? Maybe its for combine style tests since he created it for his football players?
I would just say stick somewhere around 6-12 reps on that movement.
Just follow this thread and you will see how everyone structures their workouts to see if you can pick anything up.
if you want to add a 2nd lower body day on WS4SB I would cut out the conditioning day and make something that follows the same moves on the ME Lower day but the rep schemes on the RE Upper day.
Notes: My partner killed the shit out of a pinched nerve on the first exercise and could barely walk. This definitely was a buzz-kill, but we tried some various traction work with some relief and then he did an upper body machine circuit. I was dying on this workout and just generally tired the whole day.
[quote]howie424 wrote:
ok i had two more quick questions
seated alternating curls or hammer curls?
and DB incline bench or DB decline bench?[/quote]
There is no one perfect movement for each muscle group, just cycle the movements every couple of weeks, once you find your weak points you can focus on lifts that will improve it.
I added a second lower body day…how does it look?[/quote]
If I were you, I’d can the Romanian deadlifts or make them the lead exercise over regular deadlifts, or vice versa. With deadlifts, RDLs and reverse hypers you will fry your lower back. Maybe try something like this:
Deadlifts 6x3 (use about 60-70% of max)
or
Romanian Deadlifts 3x10
Lunges 4x8
Reverse hypers 3x10
Also, move ab exercises to Monday/Friday at end of workout; one day heavier and one day lighter.
Bar x 2 x some
95 x 5
135 x 5
185 x 3
225 x 3 (added Metal Viking briefs)
275 x 3
325 x 3
375 x 2 (added belt)
415 x 2
465 x 2 (added Metal Pro suit, straps down)
505 x 2 (loose, I mean loose wraps)
Seated good mornings
135x8;155x8;175x8;195x8
Glute-ham raises
BWx3x10
Ab pulldowns (short strap)
110x3x6
Notes: Since today was the first time ever using double-ply briefs under a double suit I wanted to be conservative with my attempts. Luckily, with the straps down you can get depth a lot easier yet still get accustomed to the suit’s groove. All the reps were done touch and go off the box so as to minimize the problem of looking for the box when I’m at depth during a geared free squat.
The top set of 505x2 was damn easy and would’ve done more, but a boo-boo after the set was over kinda killed my momentum. Missed the damn J hook on the right side when I went to rack the bar (right foot slipped a little, damn Chucks need to come with better tread) and my spotter was too slow so I took a dump. Guess I’ve gotten too used to the monolift, LOL.
Took some vid of that set, but I hit the wrong f’ing button on the camera and deleted it instead of storing to the memory card. Sure everyone would’ve gotten a good chuckle out of the bar dump - my YouTube moment. However, my form was pretty damn good (if I must say ) during reps and judging by the vid can probably cut depth an inch or two because I was a lot deeper than I thought (probably IPF depth). Maybe I’ll get a shot of next week’s squat session and share for your viewing pleasure. I bought a Metal Viking Pro suit and I’ll be testing it next week to see if I like it over the regular Pro. What can I say, I’m turning into a gear whore, haha.
A. Rack lockouts, 6th pin
bar x 5
135 x 3
185 x 3
225 x 3
255 x 1
275 x 1
285 x 0
B. Dumbbell bench
3 x 6 w/ 75# db’s
C. Barbell curl
3 x 6 w/ 85#
D. Dumbbell rows
75#, 20/15/10
Comments:
Not bad after a week off that wasn’t really a week off because I was working pretty much 13 hour days from Monday to Wednesday along with shorter days on Sunday and Thursday. So still a little lingering fatigue like that but overall it wasn’t TOO bad. I was pissed I couldn’t get 285 on the lockouts; I just couldn’t drive the bar off the pins. I tried like 2 or 3 times and it kept feeling like it was about to lift off but no dice. Oh well, isometric work at least. I like the rack lockouts but they are pretty challenging for me. I don’t feel super-strong at the top like that but I guess that means I need to work on it. Overall I do feel stronger though, which is why I’m not too upset about not getting a PR today. If I don’t get a PR next week, then maybe I’ll be concerned.
[quote]howie424 wrote:
alright ill try that out thanks[/quote]
a lot of people have been giving you help but for Westside to work for you, first you have to have the experience to know what you need to work on to get stronger in the three lifts. Westside is all about weakness training. For example- say you are having trouble breaking the bar off the floor during a dead but you are strong on the lockout. Do you know what lifts will help you to remedy the problem? This is what Westside is all about. It’s easy to set up the templete and pick random movements to train on those days. You will just be spinning your wheels if you don’t have the experience.
How long have you been training? What are your goals? Pretty much all of us here have many years of experience in just lifting weights under our belts.
My advice to you is to first sit down and make a plan. Set goals for yourself. You need to first know why you are training and then we can help you with the specific lifts. If like me, you are training to compete in powerlifting, you will need to determine your weaknesses. We can help you with the remedies once you determine them.
A. Rack lockouts, 6th pin
bar x 5
135 x 3
185 x 3
225 x 3
255 x 1
275 x 1
285 x 0
B. Dumbbell bench
3 x 6 w/ 75# db’s
C. Barbell curl
3 x 6 w/ 85#
D. Dumbbell rows
75#, 20/15/10
Comments:
Not bad after a week off that wasn’t really a week off because I was working pretty much 13 hour days from Monday to Wednesday along with shorter days on Sunday and Thursday. So still a little lingering fatigue like that but overall it wasn’t TOO bad. I was pissed I couldn’t get 285 on the lockouts; I just couldn’t drive the bar off the pins. I tried like 2 or 3 times and it kept feeling like it was about to lift off but no dice. Oh well, isometric work at least.
I like the rack lockouts but they are pretty challenging for me. I don’t feel super-strong at the top like that but I guess that means I need to work on it. Overall I do feel stronger though, which is why I’m not too upset about not getting a PR today. If I don’t get a PR next week, then maybe I’ll be concerned.[/quote]
what kind of range of motion are you getting on the lockouts? I find that you only need a couple of inches for them to be effective. I also like to do them as a second ME movement. I don’t get much out of them for a first because of the limited range of motion.
Try throwing in some barbell holds. they will strength you lockout power as well.
[quote]maraudermeat wrote:
howie424 wrote:
alright ill try that out thanks
a lot of people have been giving you help but for Westside to work for you, first you have to have the experience to know what you need to work on to get stronger in the three lifts. Westside is all about weakness training. For example- say you are having trouble breaking the bar off the floor during a dead but you are strong on the lockout. Do you know what lifts will help you to remedy the problem? This is what Westside is all about. It’s easy to set up the templete and pick random movements to train on those days. You will just be spinning your wheels if you don’t have the experience.
How long have you been training? What are your goals? Pretty much all of us here have many years of experience in just lifting weights under our belts.
My advice to you is to first sit down and make a plan. Set goals for yourself. You need to first know why you are training and then we can help you with the specific lifts. If like me, you are training to compete in powerlifting, you will need to determine your weaknesses. We can help you with the remedies once you determine them.
meat[/quote]
Hell yeah. I couldn’t have said it better myself. A template is just that, a template. If you don’t have much of a training history and you just throw exercises together, without a proper base of strength and form, you’ll just spin your wheels (as meat said above) or worse - get hurt. Your outline is pretty basic and you can give it a run for a 8-12 week period. Set some reasonable goals for your bench, squat, dead and see how things work out. Like meat said, when you get stuck on a lift or need advice, we’ll give you a hand. Now go lift some weights and, oh yeah, eat more to GFH.
Standing Bottom up OH press from eye level (11th pin)
195x1,1,fail (PR)
185x1,1
Close grip lockouts
245x4,5,5 (rep PR)
Notes: Lockouts are making the other pressing movements smoother through the former sticking points. Incline bench doesn’t have that 2nd gear it used to. All one smooth movement now.
Lotta forward and back wiggle in the middle during the OH presses. I’d’ve got that third set but for that. Can’t bail on the ab work anymore…
2nd session will be DB rows and wide chest-supported rows.
[quote]maraudermeat wrote:
jtrinsey wrote:
ME Upper
A. Rack lockouts, 6th pin
bar x 5
135 x 3
185 x 3
225 x 3
255 x 1
275 x 1
285 x 0
B. Dumbbell bench
3 x 6 w/ 75# db’s
C. Barbell curl
3 x 6 w/ 85#
D. Dumbbell rows
75#, 20/15/10
Comments:
Not bad after a week off that wasn’t really a week off because I was working pretty much 13 hour days from Monday to Wednesday along with shorter days on Sunday and Thursday. So still a little lingering fatigue like that but overall it wasn’t TOO bad. I was pissed I couldn’t get 285 on the lockouts; I just couldn’t drive the bar off the pins. I tried like 2 or 3 times and it kept feeling like it was about to lift off but no dice. Oh well, isometric work at least.
I like the rack lockouts but they are pretty challenging for me. I don’t feel super-strong at the top like that but I guess that means I need to work on it. Overall I do feel stronger though, which is why I’m not too upset about not getting a PR today. If I don’t get a PR next week, then maybe I’ll be concerned.
what kind of range of motion are you getting on the lockouts? I find that you only need a couple of inches for them to be effective. I also like to do them as a second ME movement. I don’t get much out of them for a first because of the limited range of motion.
Try throwing in some barbell holds. they will strength you lockout power as well.
meat
[/quote]
I agree on the second for the partials be they over head or rack lockouts etc, hit them as a second ME almost a very heavy asssitnce for the tris
) during reps and judging by the vid can probably cut depth an inch or two because I was a lot deeper than I thought (probably IPF depth). Maybe I’ll get a shot of next week’s squat session and share for your viewing pleasure. I bought a Metal Viking Pro suit and I’ll be testing it next week to see if I like it over the regular Pro. What can I say, I’m turning into a gear whore, haha.