[quote]Kalle wrote:
got my gym setup in my garage, havn’t moved all the weights in yet as I was just trying to arrange where everything goes. going to start doing that in a second here.
Power rack, Power blocks, log, hi/low pulley machine, calf raise machine (place to natural glute ham raises) packed it in pretty tight 
[/quote]
Good stuff bro. I’m coveting that setup…getting tired of my gym (except for looking at the girlies in between sets).
AD
[quote]LarryJr wrote:
When following a Westside template, are you supposed to be using gear like bench shirts and lifting suits? Does the plan need to be changed for a raw lifter?[/quote]
i don’t use any gear except for briefs every once in awhile. but many that follow the template do use gear. You will have to change it up to suit your needs. For example, most of the ME bench stuff focuses on lockout strength since the bench shirt will give you a lot of help out of the bottom but the lockout is all you.
What i suggest you do is work up to a 1rm and then take the next set above that. Have someone watch you and see where your failure point is. That is your weakpoint and you need to focus a lot of your energy there. once you determine your weakpoints on the big three, we can help you pick movments to target them.
good luck,
meat
[quote]Kalle wrote:
Overhead really beats everyones shoulders up that much ha?
I’ve been doing almost all my pressing as overhead since the start of the year. It hasn’t effected me? Maybe its becuase I am younger? Or that I am not using enough poundages to stress the shoulder.
Just found this interesting. [/quote]
No I agree Kalle and while not OLD im no spring chicken. OH pressing and its variations dont make my shoulder “beat up” nearly to the effect of flat benching with a BB. I bring them back every 8 weeks or so and just a few sessions and I have to rotate back off.
Phill
[quote]maraudermeat wrote:
Modi wrote:
The other thing I’m doing right now, and we’ll see in a couple of months how it works, is that I’ve dropped DE work in favor of RE work. I’m shooting for 18-25 reps on my first movement, so I’m looking at sets of 6x4,5x5,4x6, etc. Maybe the occasional 3x8 and 8x3 as well. I feel like I haven’t gotten a lot of of the DE work, and I’m not opposed to the hypertrophy, so that’s why I’m leaning towards RE work
i think this sounds like a solid plan. you need to make yourself some boards though. I know you’ve tried them a few times but i think they are my #1 strength builder on the bench. the 4 board is the best one for me. As my 4 board numbers go up, so do my full ROM ones. I made mine out of 2x6’s and i made them two feet long. I tie it to my chest using a knee wrap and then get a lift off from my training partner. I agree with everything you said though, I don’t get shit out of DE on the bench. it just tears my shoulders up. i find that just getting strong will keep that bar moving.
meat
[/quote]
Thanks Meat, we’ll see how it goes. I’ve been talking about adding in the boards for a while now, but talk doesn’t do much for strengthening. I’ve got some 2x6 scrap lying around so I’m going to make a few different boards.
I’ve got one more week on the current cycle, and then I’ll rotate them in for 2-3 weeks on ME day.
Do you always use them for your primary movement, or do you use them as a supplemental movement as well?
Also, with your short arms, isn’t 4 board something like 2" ROM? Just kidding bro. 
10/08/07 - Lower (ME)
A) 14" Box Squat
barx15
135x8
225x5
315x3
365x2
belt on…
405x2 (PR +20lbs)
415x2 (PR +30lbs) *hip flexor feeling funky
425x1 (PR +20lbs) decided against going for #2
385x2
B) 4" Deficit DL
135x8 *hip flexor still feeling funky
Abort…
C) SLDL
135x8
225x6
315x6
365x6
385x6
405x6 (tie PR???)
D) Weighted Pullups/Chins
+25x6 (wide overhand)
+25x6 (wide overhand)
+25x6 (narrow underhand)
+25x6 (narrow underhand)
E) Rope Crunch
100x10
150x6 (stack) Ugly
140x6
140x6
140x6
Box Squats are coming along nicely. I was going to get greedy and go for 425x2, but something didn’t feel right, so I held off on the second rep.
Had the same feeling, almost like a cramp, not really a strain, in my right hip flexor on deficit DL’s. Called it quits and tried SLDL’s. Those felt fine. 405x6 may be a tie for PR or may be a PR +1 rep, I’ll have to check the records later.
Weighted pullups have become harder as BW has increased. Need to work on these a little more.
140 on the Rope crunch feels great, really a good strain. When I add 10lb more, I literally can’t stay on the ground, and the form falls to shit. Time to work on upping the reps at 140 or add more BW, which in turn will make weighted pullups even harder. Hmmm…
10/8/07- Mon- ME DL
A) 4" Deficit DL
135x5
250x5
315x1
365x1
405x1
455xMISS
(drop to reg DL) 455xMISS
B)Close Stance Front Box Squat (~70%- Nike Frees)
(135x3) 165x3 x3 x3 x3 x3 x3
C)45 Degree Back Extension
light bandx12 x12 x12
Notes: I’m going to pretend this workout never happened. Mentally, I was not there at all.
There was no reason for me to do a regular DL after missing on the deficit. It barely broke the ground. You win some and you lose some.
Going to try and adhere more closely to Prilepen’s chart on assistance work.
-Matt
10/8/07 KOME Upper
A)KOME Flat DB Press
20 x 8
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 8
B1)H.S. Iso-Lateral Seated Chest Press
250 x 6
230 x 6 x 3
B2)Weighted Pullup
BW x 3
BW + 20 lb. DB between feet x 6 x 4
C)Kneeling Scarecrows=16 x 10 x 3
NOTES: Felt crappy and I’m surprised I got 8 reps with the 130s. I guess I got the most important thing done well
[quote]Modi wrote:
Thanks Meat, we’ll see how it goes. I’ve been talking about adding in the boards for a while now, but talk doesn’t do much for strengthening. I’ve got some 2x6 scrap lying around so I’m going to make a few different boards.
I’ve got one more week on the current cycle, and then I’ll rotate them in for 2-3 weeks on ME day.
Do you always use them for your primary movement, or do you use them as a supplemental movement as well?
Also, with your short arms, isn’t 4 board something like 2" ROM? Just kidding bro. ;)[/quote]
actually my ROM is like 3 inches:) you are just jealous of my t-rex arms.
Yes, i usually use them as a primary move BUT i move through it fast as to not fatigue myself too much so that i can hit a second ME pretty hard. I use my 3 and 4 boards most. if you have a second set of hands, make the bottom board about 3 feet long so they have something to hold when it’s on your chest.
meat
2007-10-9
ME Lower Cycle 1
14" box squat
barx15
135x8
225x5
245x3
275x1
295x1
305xsomebody put glue on the box
225x1 (from bottom)
275x1 (to finish 3 @ or plus 90%)
Partial Squat (pin 5 - 4" above parallel)
365x2,3
375x1
385x1
High pin GMs (pin 6 arch back wide stance with my tongue out)
275x5,5,5
DB swings @ or above head high
80(2 40s) 2x15
Notes: okay - back to sucking at box squats. It’ll get better though. All this was tough, but in the right way. GM’s are going to make the difference, I think. Good glute activation day all around.
RE Upper
A. Incline Bench
95x8
135x8
155x8
4x175x8
B. Pull Ups
2x BW x 8
2x Bw x4
C. Seated Alternating shoulder press
2x45x8
45x10
D. Barbell Curls
E. Superset of Barbell Pushups and Facepulls
Kinda tired today. Tomorrow is an off day so that’s nice. I’ll probably go for a swim though to get some “cardio” in and get the blood flowing.
[quote]maraudermeat wrote:
if you have a second set of hands…
[/quote]
Do you mean like this?
If I had a second set of hands, I’d be pressing a lot more than my current 205!
[quote]skidmark wrote:
305xsomebody put glue on the box
[/quote]
Don’t you just hate it when someone does that?!
Since you lift at home, you better be careful! Someone sneaking into your garage doing stuff like that is not cool. What’s next? Hiding your TV remote? 
Monday, 10/8/2007: ME Bench
A. Paused Bench Press
135 x 8
155 x 5
175 x 3
195 x 1
195 x 0
185 x 1
175 x 3
B. Seated Low Row
90 x 8
105 x 8
120 x 8
120 x 8
C. Standing Alternating Dumbbell Curls
50 x 10
50 x 3 sets x 5 reps
In case you haven’t noticed, I’m a bit goofy today. Everyone at my house has been sick for the last week and a half and I’ve finally succumbed to that yesterday. Even though I feel weak, I thought I’d go in the gym today and if I’m really lucky, I might sneak a PR in here and there.
Well, it didn’t happen. Just working up to 195 got me pretty tired. And, when I was trying to finish with a rep PR with 175’s, I can only match the 3 reps that I’ve done before. Oh well, at least I was in the gym and working to the best of my ability. I’ve found that if I lay off for any amount of time, I end up coming back a lot weaker and it’ll take a few weeks to catch up, so I’d rather not sit and do nothing.
[quote]jthsiao wrote:
maraudermeat wrote:
if you have a second set of hands…
Do you mean like this?
If I had a second set of hands, I’d be pressing a lot more than my current 205! [/quote]
“look out,look out,lookout,lookout!”
Four-warned is four-armed.
[quote]jthsiao wrote:
skidmark wrote:
305xsomebody put glue on the box
Don’t you just hate it when someone does that?!
Since you lift at home, you better be careful! Someone sneaking into your garage doing stuff like that is not cool. What’s next? Hiding your TV remote? :-D[/quote]
Hey - now that you mention it…
Wanted to squat over the weekend but was too busy. Girlfriend brought her 7 year old brother down to spend the weekend with us. Took him to this big ass aquarium store that has a built in waterfall/koi pond and a large tank with some sharks and other salty fish in it. Let him pick out a few freshies for my tank and off we went.
Rest of the weekend was spent schooling his ass in the Snes, Genesis and 64 and I decided to give him my gamecube because I don’t ever play it. Also popped out my gameboy and went to town on it after he fell asleep. Snuck it into work last night and played it for about 4 hours because Sundays are dead.
I didn’t feel like going out to the gym today so I lifted at home. Didn’t even want to lift and had to kick my own ass into doing it. The results? Half assed.
tons of stretching/warmup
45xfew
95x10
135x10 (hip popped and it felt great after it did. Too much ass sitting this weekend)
185x8
225x5
275x1 (ass to calves)
315x1 (ass to calves)
330x1 (ass to calves)
345x1 (ASS TO CALVES) - Talk about a major fight and major pressure build up in my head/face. I barely got this one. 10lbs shy of my pre hurt back non belted weight, however that wasn’t ass to calves style.
Good mornings
135 3x8
Going to see if I can get the gf to anchor me down so I can try some glute ham raises, of course with lots of assistance.
Anyone still reading go out and get a Samuel Smith’s Oatmeal stout. Smoothest fucking beer I have ever had. Its pitch black with a creamy mocha head. Its toasty, roasty, caramell, mollasses and just all around awsome shit. If you like stouts or porters this beer will not disapoint.
First, I’d like to thank everyone for their help thus far. Second, I apologize for my basic questions. I have been reading many articles and I am still confused as to where to start.
Originally, I was going to get a program from my buddy who was a powerlifter. Well, schedules are not working out right now so I have to wait on him. I want to get started though. I was actually wanting to get started tonight.
I was all set to start the three day a week version of the program in Dave Tate’s Eight Keys article. Then I read that these type of workouts are for guys using gear. The only thing I have is a BB weight lifting belt and some cheap cloth wrist straps.
Does not having gear change what template I should follow?
My goals are to continue to put on overall muscle and get a lot stronger. Can some of you experienced guys give me some direction as to what I should do? Thanks!
[quote]SwampAssJ wrote:
Anyone still reading go out and get a Samuel Smith’s Oatmeal stout. Smoothest fucking beer I have ever had. Its pitch black with a creamy mocha head. Its toasty, roasty, caramell, mollasses and just all around awsome shit. If you like stouts or porters this beer will not disapoint.[/quote]
Noted, I might have to go look for this
its got oatmeal in the title to so it must be healthy
Good work on the ATG squats, I wouldn’t be disappointed with that at all.
[quote]maraudermeat wrote:
LarryJr wrote:
When following a Westside template, are you supposed to be using gear like bench shirts and lifting suits? Does the plan need to be changed for a raw lifter?
i don’t use any gear except for briefs every once in awhile. but many that follow the template do use gear. You will have to change it up to suit your needs. For example, most of the ME bench stuff focuses on lockout strength since the bench shirt will give you a lot of help out of the bottom but the lockout is all you.
What i suggest you do is work up to a 1rm and then take the next set above that. Have someone watch you and see where your failure point is. That is your weakpoint and you need to focus a lot of your energy there. once you determine your weakpoints on the big three, we can help you pick movments to target them.
good luck,
meat
[/quote]
I didn’t see this. Thanks!
I’ve decided to go ahead and try this tonight. I hope it’s not too much volume. Today will be practice for bench because I’ve never benched with elbows tucked, etc.
Here is the plan:
ME Day:
Flat Bench: Work up to 3 rep max
Dumbell Extensions: 6 sets / 8-12 reps
Chest supported row: 4x8
Face pulls: 4x15
Lateral Raises: 3x12
BB curls
I put it together based on Dave’s Periodization Bible.
Meant to post this yesterday but was too exhausted:
Monday, ME Upper:
Flat Bench Press:
bar x20
40kg x10
50kg x5
60kg x3
70kg x3
80kg x1
90kg x1
112.2kg x0 (Failed miserably…guess all good things must come to an end, sometime).
90kg x6 (PR +2reps)
80kg x9 (PR +1rep)
the Max attempt stalled about 1" off the chest. Guess time to change next week to paused bench. Weird thing was that the effort I put in wasn’t like the previous weeks…no “eye-popping, teeth grinding stuff”-simply didn’t have it in me to do it.
Still, at least I rep PR’ed so i don’t feel like it’s a total waste.
Incline Bench:
70kg x5 (tied PR), x5, x3, x2
Tricep pressdown (close grip on standing lat pulldown):
4 down: 12, 10, 10
5 down: 6
Called it a day at this point. Still felt beat up from last week so took it easy.
Was wondering on the pressdowns whether it’s better to be wider to be more in a benching position. ANy thoughts?
AD