[quote]remixpaul wrote:
btw my gym doesnt have a Reverse Hypers and a Glute Ham Raises machine? which excersize can i replace them with? anyone have any ideas[/quote]
Pull-throughs, SLDL, RDLs, 45 degree back extensions…ect
[quote]remixpaul wrote:
what about switching ME flat bench with ME incline bench? what that be good thing to do?[/quote]
On ME days, you’ll be switching the main movement every 2-3 weeks anyway. You’ll choose a similar, but different, movement to keep the CNS from giving out and stalling progress.
For instance, going from flat bench to incline bench, or free squats to box squats or good mornings.
You have to analyze where you’re weak in the main lifts and pick exercises that address those weaknesses.
You’ll have a main movement, a secondary movement and then some supporting exercises.
westside-barbell.com has articles written by Louie Simmons that talk about all of this in great detail. I recommend reading them all.
Not only did I have some swamp ass going I had some morning sex crotch stank going. Home gyms, keeping men from showering twice in one day.
Bench
bar x 2 minutes? ish? Did it through most of the Lake of fire song.
95x15
135x10
185x5
225x3
245x1
265x1 (4 sets)
Chins/pullups
Before the lay off doing 6 of these where tough, today getting two was tough.
Hammer Grip 2sets of 2
Overhand 1 set of 2
under hand 1 set of 2
Lock outs
225x10
275 x 4 stopped hear because my left elbow refused to lock out after the 4th.
Front raises, side raises and curls for the girls supersetted.
10lbs x20 for front, 8lb side raises x15, 15lb curls for 20
2 runs through.
Going to squat tomorrow morning if I can get away for a bit, have a busy weekend.
10/4/07- Thursday- Restoration/GPP
A1)Pushups w/handles-x30 x25 x25
A2)Wide Grip Lat Pulldown-100x25 x25 x25
A3)Band Pushdown-lightx25 x25 x25
A4)Band Ext Rotation x20 x15 x15
A5)Straight leg raises (capt chair w/med ball)
4x12 x12 x12
A6)45 Degree Back Extension- (in front)25x12
(behind head)45x10 x10
20 min incline treadmill walking- 220 cals
10/5/07- Fri- Restoration/GPP
50 min incline treadmill- 500 calories
foam rolling lower body
10-5-2007
RE upper push deload cycle
Incline Bench
135x8
170 2x8
OHP
115x8
155 15x1
EZ curl Lying Triceps extensions
100x8 (close grip)
100x8 (wide)
Notes: 1st time in a long while that LTE’s have been so pain-free. Went wide just in case, but they felt good.
In mining my logs I find that my bench progresses when I have incline benching in the mix and stalls two weeks after taking it out. Seems like a no-brainer as to what to do about it…
Last upper session, did 1 arm db press - these do nothing for me shoulder-wise bilaterally except work the hell out of my obliques. Not wasting any more time on 'em.
Yesterday:
Captains of Crush fooling about…
Coc#1 1x3, 2x5
CoC#1.5 10x1,1x2
CoC#2 1x3/4, 1x(3/4)x7sec, 1x(3/4)x10sec
CoC#1 1x10
Dimestore gripper 2x30
Notes: Getting closer on that #2…Get # 1.5x7 or 8 and I may have the #2. Need to practice holding the #1.5 closed.
Posted this in the BB forum - should have just posted it here from the beginning. Hope someone finds it useful…
I don’t claim to be an expert of Westside methods, but if you are someone new to powerlifting and/or S&C, this will help you sort out the basic template and understand the difference between “maximum effort” training sessions and “dynamic effort” training sessions.
Squat Rx #17: Westside Basics (Part I)
Squat Rx#17: Westside Basics (Part II)
on what day would it be good to add some bicep training … ME upper day or DE upper day? and how much? like 2-3 sets of 8-10 reps? like one basic bicep excersize?
Friday, 10/5/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
395 x 1 (PR +5 lbs)
365 x 1
365 x 1
315 x 3
B. Front Squat
135 x 2 sets x 5 reps
C. Hammer Strength Standing Shrug
360 x 3 sets x 8 reps
360 x 7
D. Angled Leg Press
540 x 4 sets x 8 reps
“Stimulate, not annihilate.” I think I annihilated my legs today. Last week, I worked up to 540 on that leg press machine. Today, I jumped into it right away and really strained through the sets. Good thing it’s the weekend before I’ll need a couple days off for my legs to recover.
[quote]remixpaul wrote:
on what day would it be good to add some bicep training … ME upper day or DE upper day? and how much? like 2-3 sets of 8-10 reps? like one basic bicep excersize?[/quote]
none, either, or both.
You got it 2-4 sets of one exercise somewhere around 8-12 reps works good.
[quote]Phill wrote:
Today more work on house etc and got my show ready let hope I sell one damn painting to at least cover some of the cost. Looks to be a good deal
So with the sheriff interview next week and possibility of academy in the near future I figured better try running a bit nothing crazy. Went out for oh prob 2.5 miles or so run 1 block walk one. Went well. I never got winded the only thing that sucked aside from just doing cardio itself was my left bum leg the lactic acid build up in the calf SUCKED.
Im not going to run much, it just beats me up to much. Ill do some every week or two but going to toss in a session here or there of riding my bike, elliptical, dragging a light sled etc. Just get used to the going for long endurance and getting my body used to flushing the lactic acid. If and when I know Im going to academy Ill pick it up a bit more but for now I dont want to go over board and lose strenght or a ton of weight. i just want to be a bit prepared.
Ill do some type of training tomorrow event wise but prob not a lot, My quad that bruise from the tire must have been pretty bad its still damn sore down deep. Rest up and see what monday brings
Phill
[/quote]
Good luck with your show and getting into the academy:)
Claire
DE Lower
Box Squats w/ Purple Bands
155x10x2
185x2
225x2
275x1 - I wanted 2 but did have it in me.
Speed Pulls
315x1x10
SLDL
245x6
I stopped here because I felt like shit. I definitely need a deload next week.
DONE!
I’ve been reading over this thread and it’s real inspiring! Some strong dudes here.
What are the calorie requirements for a powerlifter compared to a bodybuilder? Does one require more then another?
Also, what body fat percentage seems to be optimum for PL? I seem to get weak when I’m real lean.
[quote]Boris B wrote:
Posted this in the BB forum - should have just posted it here from the beginning. Hope someone finds it useful…
I don’t claim to be an expert of Westside methods, but if you are someone new to powerlifting and/or S&C, this will help you sort out the basic template and understand the difference between “maximum effort” training sessions and “dynamic effort” training sessions.
Squat Rx #17: Westside Basics (Part I)
Squat Rx#17: Westside Basics (Part II)
Squat Rx #17: Westside Basics (Part II) - YouTube [/quote]
I’ve watched the entire series. You’ve done a great service for everybody by producing these videos. Any thoughts about doing anything more detailed for the bench in your Rx series?
10/06/07
ME Bench
Close-grip reverse band bench (purple band)
95x5
135x5
185x5
225x5
275x5
315x3
365x3
385x3
405x2 (baseline)
DB floor press, paused reps (feet straight out)
70x15;90x10;100x10;110x8 (PR!!)
Lat pulldowns
150x10;165x10;180x10
Rope pushdowns
3x15
Notes: I’ve been using the greens (average) for reverse band bench for the past couple of cycles. For a change of pace thought I’d work in the purples since they deload a lot less weight (~95 at chest, ~35 at lockout), means they’ll make me work harder >:(.
My PR with the greens and using a close-grip is 445x3, so getting 405x2 is pretty good. I might have been able to grind out a 3rd rep, but the 2nd was hard enough that there was a pretty high probability that I wouldn’t get it.
Those reverse band benches are tricky; it feels easy as the weight comes off your chest , but as you get higher (around 2-board height) the bands don’t help so much and if you don’t press fast you’re screwed. If you want to get an idea of what a bench shirt is like: try this exercise.
I decided to push the weight on DB floor presses and see how much I could do. I’ve never been able to use very much on any kind of dumbbell bench variation, so I was happy to get the 110s for a set of 8. I believe 9 would have been doable, but no spotter around and it’s a little harder to just drop DBs on a floor press. Lat pulldowns, rope pushdowns then out the door.
Today was a good session. Shoulders got a little dinged up on the heavy benching, but nothing a little Aleve and door stretching can’t cure. The hardest part about today was actually getting to the gym.
The road that goes to the gym was blocked off because some girl was trying to jump off the bridge. Half of the Fairfax County police dept must’ve been there and they weren’t letting anybody through. Happy ending, though, they talked her down.
Looks like everyone is staying real busy!
DE Bench
bar x alot
95 8x3
Incline Rear Delt Flies
6’s 3x12
Bent Row
115 3x8
This was my first time benching with an arch and using paused reps.
Doesn’t seem to hard, hopefully it’s not too difficult once I bump up the intensity.
My spinal erectors are a little sore from all the arching I was doing, I imagine this is normal for someone who is just starting to bench with an arch.
Question though, I see alot of people, mainly the metal militia group tuck their elbows on their way down when they bench, is this really beneficial?
-XB
[quote]cvb wrote:
Good luck with your show and getting into the academy:)
Claire
[/quote]
THANKS!! show went well one sale the first night so the lights will stay on 
and will know more on the academy next thursday afternoon,
Thanks again
Phill
Yes try and get that elbow tuck takes the strain off the shoulders and activates the tris a lot more good for shirted benchers
How long are you pausing???
Phill
[quote]xb100 wrote:
Looks like everyone is staying real busy!
DE Bench
bar x alot
95 8x3
Incline Rear Delt Flies
6’s 3x12
Bent Row
115 3x8
This was my first time benching with an arch and using paused reps.
Doesn’t seem to hard, hopefully it’s not too difficult once I bump up the intensity.
My spinal erectors are a little sore from all the arching I was doing, I imagine this is normal for someone who is just starting to bench with an arch.
Question though, I see alot of people, mainly the metal militia group tuck their elbows on their way down when they bench, is this really beneficial?
-XB
[/quote]
which westside for skinny bastards do u think is more effective … the 2nd one or the 3rd one that just came out?
westside for skinny bastards part II - http://www.t-nation.com/readArticle.do?id=667308
westside for skinny bastards part III - http://defrancotraining.com/articles/articles.htm
[quote]jthsiao wrote:
Friday, 10/5/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
395 x 1 (PR +5 lbs)
365 x 1
365 x 1
315 x 3
B. Front Squat
135 x 2 sets x 5 reps
C. Hammer Strength Standing Shrug
360 x 3 sets x 8 reps
360 x 7
D. Angled Leg Press
540 x 4 sets x 8 reps
“Stimulate, not annihilate.” I think I annihilated my legs today. Last week, I worked up to 540 on that leg press machine. Today, I jumped into it right away and really strained through the sets. Good thing it’s the weekend before I’ll need a couple days off for my legs to recover. [/quote]
Good job man, I need to catch you on the deficit deads. They are AWFULLY close to your standard dead. Have you considered rotating anything else in? Maybe pull from a higher box? Not saying you should, just wondering.