Westside/PLing Training Thread

Training Powerlifting
8611

Hi Guys,

I’m a little new to the Westside thing (just started WS4SB) and i was hoping to get some input from you guys on some issues:

First some general history: i’m a hard gainer (tough for me to see str gains) so i’ve bounced around through different routines. I think i’ve overtrained in the past (i was training for track, so i tried to incorporate everyhing: sprints, plyos, olifts, power lifts etc).

Now for the Q’s:

For ppl with subpar strength is it ideal to take a deload/back off week every 3-4 weeks? or is the change in Me exersies enough to prevent cns overtraining? I’m wondering this becuase it seems to me that despite the change in exersises you are still lfiting heavy and taxing the cns week in and week out, so you would need a deload week, but WS4SB never mentions the need for one.

Also for someone with subpar str is it really nesseary to cahnge the ME lifts every 3-4 weeks? ie could i just stick to squats for say two months if i’m making gains-mayb swtich the rep scheme up a bit? if not, would alternative between say parallel squats and conventional deads every three weeks be adequate?

thanks

8612

[quote]Pedo_Bear wrote:
Hi Guys,

I’m a little new to the Westside thing (just started WS4SB) and i was hoping to get some input from you guys on some issues:

First some general history: i’m a hard gainer (tough for me to see str gains) so i’ve bounced around through different routines. I think i’ve overtrained in the past (i was training for track, so i tried to incorporate everyhing: sprints, plyos, olifts, power lifts etc).

Now for the Q’s:

For ppl with subpar strength is it ideal to take a deload/back off week every 3-4 weeks? or is the change in Me exersies enough to prevent cns overtraining? I’m wondering this becuase it seems to me that despite the change in exersises you are still lfiting heavy and taxing the cns week in and week out, so you would need a deload week, but WS4SB never mentions the need for one.

Also for someone with subpar str is it really nesseary to cahnge the ME lifts every 3-4 weeks? ie could i just stick to squats for say two months if i’m making gains-mayb swtich the rep scheme up a bit? if not, would alternative between say parallel squats and conventional deads every three weeks be adequate?

thanks[/quote]

Hey,

First off…I would seriously discourage you from using the term “hard-gainer”. It puts you in the wrong mindset from the beginning.

Your answers depend on how much of a beginner you are. Deload for a relative beginner might be more appropriate every 6-8 weeks.

Most intermediate/advanced guys will switch ME exercises every 1-2 weeks if they are working with heavy singles.

You might try something more like this if you already have a good handle on form.

Week 1- 4x5
Week 2- 3x5
Week 3- 2x5
Week 4- 1x5
Week 5- Switch exercises and start again.

Milk the gains on your ME lift before switching.

-Matt

8613

I have brought dishonor to this thread by actually weighing less this morning than I did yesterday morning. I had a great Thanksgiving meal with my dad at a muckety-muck restaurant but didn’t really gorge myself. Still under 225 today. I had to take my car into the shop this morning so I trained about 5 hours earlier than I normally do.

11/23/2007 RE Upper

A1)Flat DB Bench
50 x 5
100 x 3
120 x 4, 4, 4, 4, 4, 4, 6 PR + 2 reps for total volume at this weight

A2)H.S. Chest-Supported Iso-Row
180 x 5
410 x 4, 4, 4, 4, 4, 4, 4

B1)EZ BB Narrow-Grip Extension/JM Press-like thing=110 x 8, 8, 8

B2)EZ BB Wide-Grip Curl=110 x 8, 8, 8

C)Swiss Ball Low-Cable Chest Fly=31 x 20

NOTES: When I’m working with my clients early in the morning a 45 lb. plate feels heavy, so I wasn’t sure how this was going to work. Stuff felt light once I warmed up and my energy level was as good as it is around 10 or 11, which is when I usually train. I dropped my car off at the shop, my dad picked me up and we went out for breakfast. I probably consumed more calories at breakfast than I did at “dinner” yesterday.

I know, I know. I have to stop this bodyweight maintenance thing soon or I’ll be banished from the thread.

8614

[quote]Matt McGorry wrote:
Pedo_Bear wrote:
Hi Guys,

I’m a little new to the Westside thing (just started WS4SB) and i was hoping to get some input from you guys on some issues:

First some general history: i’m a hard gainer (tough for me to see str gains) so i’ve bounced around through different routines. I think i’ve overtrained in the past (i was training for track, so i tried to incorporate everyhing: sprints, plyos, olifts, power lifts etc).

Now for the Q’s:

For ppl with subpar strength is it ideal to take a deload/back off week every 3-4 weeks? or is the change in Me exersies enough to prevent cns overtraining? I’m wondering this becuase it seems to me that despite the change in exersises you are still lfiting heavy and taxing the cns week in and week out, so you would need a deload week, but WS4SB never mentions the need for one.

Also for someone with subpar str is it really nesseary to cahnge the ME lifts every 3-4 weeks? ie could i just stick to squats for say two months if i’m making gains-mayb swtich the rep scheme up a bit? if not, would alternative between say parallel squats and conventional deads every three weeks be adequate?

thanks

Hey,

First off…I would seriously discourage you from using the term “hard-gainer”. It puts you in the wrong mindset from the beginning.

Your answers depend on how much of a beginner you are. Deload for a relative beginner might be more appropriate every 6-8 weeks.

Most intermediate/advanced guys will switch ME exercises every 1-2 weeks if they are working with heavy singles.

You might try something more like this if you already have a good handle on form.

Week 1- 4x5
Week 2- 3x5
Week 3- 2x5
Week 4- 1x5
Week 5- Switch exercises and start again.

Milk the gains on your ME lift before switching.

-Matt[/quote]

thanks for the helpful reply Matt,

I’m not a total beginiier: i’ve been lifting for a few years,. but haven’t seen many gains. I think its combo of crappy genetics, health related problems (insomnia/high stress), and overtraining. The health problems are gone now, so i hope that i can start seeing some results. My bench is about 200, and my squat is about 225 i doon’t know my deadlift b/c i haven’t done it ages due to two consecutive injuries (ham pull, then back strain: just getting back into lower body lifting). (BTW i am IronStallion from before if you remember me… my hardrive got screwed up so i lost my password and exact spelling of my username, so i made a new account)

I’m already two weeks into Ws4SB and first week i did 2x3 and week two i did 3x3 with one set for each week being a PR attempt and the other set(s) being a slight back off set (ie 5 lbs less than the PR weight). Because i started at low volume should i do say 4x3 in week 3 and then 1x3 in week 5 before switching? Also i’m guessing week 5 would be the “back off week”, so would i keep the weight low for that single set or would another Pr attempt be ok becuase of the less volume? Shoul i decrease the # of sets on all exersies (including RE, supplemental) during week 5?

finally for me, would it be best to swtich between two maybe three ME exersies only, instead of a series of diff exersies that some ppl do? I was thinking parallel squats, deads for lower and flat and incline bench for upper?

Thanks for the help.

8615

RE Lower

Quick and dirty. Trained at a y cause I am at the parents right now.

Box Squats
45x15
95x5
135x5
185x5
225x5
275x5
315x3

Wasn’t feeling the box. I was afraid it might break.

315x5x5

Back Extensions
90x2x8

Leg Extensions
150x8
180x8

Cable-Side Bends
120x4x8

Leg Press- This thing was some weird pulley thing. It wasn’t at an angle. I pushed strait ahead.

255x8
275x8
315x8
335x8

DONE!

8616

[quote]Pemdas wrote:
RE Lower

Quick and dirty. Trained at a y cause I am at the parents right now.

Box Squats
45x15
95x5
135x5
185x5
225x5
275x5
315x3

Wasn’t feeling the box. I was afraid it might break.

315x5x5

Back Extensions
90x2x8

Leg Extensions
150x8
180x8

Cable-Side Bends
120x4x8

Leg Press- This thing was some weird pulley thing. It wasn’t at an angle. I pushed strait ahead.

255x8
275x8
315x8
335x8

DONE![/quote]

Just wondering why the low reps on RE day, shouldn’t the reps be higer?

8617

Change of plans. I decided not to go for a double or triple today on DL, but rather just work up to my opener. I’ll do the same for my Squat on Monday, and then work up to my opener on Bench on Wed.

11/23/07 - Lower (stuff)

A) Conventional DL
135x6
225x6
315x3
405x3
495x1
545x1

B) Medium Stance (18") High Bar Squat
135x6
225x6
315x6
345x6

belt on… (a little snug today) :wink:

365x8 (PR +2 reps)
385x6 (PR +20lbs)
405x6 (PR +40lbs)

C1) Kneeling Rope Lat Pulldown
110x8
130x8
150x6
150x6

C2) Kneeling Rope Crunch
110x8
130x8
150x6
150x6

I decided that it’s probably too late to make huge strength gains with my DL so I just worked up to my opener for the meet. 495 flew off the ground, and 545 felt very solid as well.

As soon as I began squatting, I knew it would be a good day. I had planned on working up to 365x6 as my top set, but 345 felt super easy. I threw the belt on, and it was a bit tight…can’t imagine why…and hit 365 for 8 reps, and might have had a little more left. I added 20 lbs and hit that for 6 and still felt like I had some left, so I threw 405 on and figured I’d be good for at least 5 reps. 405x6 was a huge PR for me.

At the beginning of the year, this was my competition stance, and I hit 370 in my first meet using the medium stance high bar position. To move up to 405x6 after Deadlifting and after hitting PR’s on the previous two sets was a nice sign. My shoulder felt great with the highbar position, and I may revert back to this at the meet if I need to.

On paper I feel like I took it too easy on the lats and abs today, but they felt like they’d had enough with the DL’ing and Squatting.

If I’m not bloated on the day of the meet, I may go one hole tighter on my belt for squats, because I felt invincible today with the extra tightness from yesterday’s feast. Overall very happy with todays progress.

8618

[quote]
Pedo_Bear wrote:

For ppl with subpar strength is it ideal to take a deload/back off week every 3-4 weeks? or is the change in Me exersies enough to prevent cns overtraining?

Also for someone with subpar str is it really nesseary to cahnge the ME lifts every 3-4 weeks? ie could i just stick to squats for say two months if i’m making gains-mayb swtich the rep scheme up a bit?

would it be best to swtich between two maybe three ME exersies only, instead of a series of diff exersies that some ppl do? I was thinking parallel squats, deads for lower and flat and incline bench for upper?

Just wondering why the low reps on RE day, shouldn’t the reps be higer? [/quote]

Just to throw my .02 worth in here…

In my opinion you could probably go longer than 3-4 weeks without a deload. Basically you need to take a deload when you stop making progress, you start feeling overtrained/drained, you start having too many nagging aches and pains. You’ll figure out how long this is by trial and error. Once you have an idea of how long you can train for without deloading, then you can plan your deloads. Until then, you’ll probably just have to go by feel.

Change your ME exercise when you stop making progress. If you can make progress with an exercise for 6 or 8 weeks, then you don’t need to change it. If you stall after two weeks, then change it, plain and simple. Don’t complicate things here. Roll with it until you stop hitting PR’s and then move on to the next movement.

If you are going to go that long between changes, then yes, you may only need 2 or 3 ME movements for upper and lower each. But pick your movements based on what gives you the most bang for the buck.

Reps on RE day can be anything you like. Pretty much all supplemental work and accessory work is up to your discretion, and the same is true on RE day. If you get good results from 3x15 then do 3x15…if you respond best to 5x5 then do 5x5. I personally do well with 3-4 sets in the 6-8 rep range, but we are all different. Find what works for you.

One last thought, you say you haven’t made a lot of strength gains in the past. This can be from a number of reasons, but the first thing I would think about is being consistent with your program, and making sure you are taking in enough calories. The next thing I’d look at is your intensity level in the gym. I’m not questioning either of those, since I don’t know your background. But if you’ve been training for a couple of years, and haven’t made the progress you’d like to, then that’s what I’d be looking at.

8619

10/23/07- Fri- ME Squat

3 WEEKS OUT

1)Back Squat (Comp form)(12.5" box touch and go)
Barx5 x5
185x4
225x3
265x1
305x1
340x1
385xMISS
355x1
---------No box-------
335x1 x1 x1
345x1

2)Squat Stance (wide) Good Morning
(135x5 185x3)
225x4 245x4 x4 x4 x4 (2 set PR)

Notes: Probably shouldn’t have went for the 385, I had a lot of doubt before getting under it and considered dropping it for a few minutes before the attempt.

I think that having the box there isn’t always the best thing for me, as I slow my squat down at the bottom and lose the stretch reflex that allows me to get out of the hole more quickly. After I dropped the box, I was able to rebound quite a bit better. I’m not sure if I should be trying this with my 1RM attempts as well, but I think I just need to grow a pair and drop in the hole faster.

I need to add in some unilateral stuff as well. I can start to see myself favoring my right side on my squats.

-Matt

8620

11/23/07 ME Upper/ I hate axle cleans day

A) Axle clean & Press
Clean first rep

110x5
160x3
180x2 (damn near power cleaned it again)

Clean each rep

200x1 mishap on 2nd clean
200x0 missed transition on continental clean getting it to my shoulders
200x1 missed second clean…

Well clean and pressing each rep is hard… I think thats the moral of the story, the first clean takes so much out of me I have little left in the tank for the 2nd, from watching the vids it is obvious I pay no attention to my setup for the 2nd clean either and my grip keeps slipping. I know I could do better using a mixed grip but the axle cleans are putting a lot of strain on my bicep as is.

The first 200 set I had the bar on my stomach when my grip slipped and I let it fall into my lap, I was going to try the “hip thrust cheat power clean” I have seen a few other people try but instead I lost my balance and feel down. it looks a lot worse than it was. All it did was hurt my pride.

B) Incline DB Bench Neutral grip

45sx8
65x7

C1) 1 arm BO DB Row
65sx10
65sx10

C2) Ez Bar curls
60x8
60x8

BLAH!

8621

[quote]Modi wrote:

Pedo_Bear wrote:

For ppl with subpar strength is it ideal to take a deload/back off week every 3-4 weeks? or is the change in Me exersies enough to prevent cns overtraining?

Also for someone with subpar str is it really nesseary to cahnge the ME lifts every 3-4 weeks? ie could i just stick to squats for say two months if i’m making gains-mayb swtich the rep scheme up a bit?

would it be best to swtich between two maybe three ME exersies only, instead of a series of diff exersies that some ppl do? I was thinking parallel squats, deads for lower and flat and incline bench for upper?

Just wondering why the low reps on RE day, shouldn’t the reps be higer?

Just to throw my .02 worth in here…

In my opinion you could probably go longer than 3-4 weeks without a deload. Basically you need to take a deload when you stop making progress, you start feeling overtrained/drained, you start having too many nagging aches and pains. You’ll figure out how long this is by trial and error. Once you have an idea of how long you can train for without deloading, then you can plan your deloads. Until then, you’ll probably just have to go by feel.

Change your ME exercise when you stop making progress. If you can make progress with an exercise for 6 or 8 weeks, then you don’t need to change it. If you stall after two weeks, then change it, plain and simple. Don’t complicate things here. Roll with it until you stop hitting PR’s and then move on to the next movement.

If you are going to go that long between changes, then yes, you may only need 2 or 3 ME movements for upper and lower each. But pick your movements based on what gives you the most bang for the buck.

Reps on RE day can be anything you like. Pretty much all supplemental work and accessory work is up to your discretion, and the same is true on RE day. If you get good results from 3x15 then do 3x15…if you respond best to 5x5 then do 5x5. I personally do well with 3-4 sets in the 6-8 rep range, but we are all different. Find what works for you.

One last thought, you say you haven’t made a lot of strength gains in the past. This can be from a number of reasons, but the first thing I would think about is being consistent with your program, and making sure you are taking in enough calories. The next thing I’d look at is your intensity level in the gym. I’m not questioning either of those, since I don’t know your background. But if you’ve been training for a couple of years, and haven’t made the progress you’d like to, then that’s what I’d be looking at. [/quote]

Thanks alot for the response… but the i’m a little confused with the first two paragraphs:
Iknow you said in the first paragraph that i won’t need a deload until i stall or feel overtrained/achy, but in the second paratgraph you say that after i stall i should switch the ME lift. Did you mean after i stall i should deload and THEN switch the ME lfit, or just switch and continue going heavy (as long as i’m not achy or burnt out etc)?

Also for a deload week for someone that doens’t put up good numbers (me), would you just reduce the volume but keep the weight relativly high… or would you take it really light aswell?

thanks

8622

Sheiko #30 Week 1 Day 3

Squat
230x5x1
275x4x2
320x3x2
365x3x5

Bench Press
130x5x1
155x4x2
180x3x2
205x2x6

Dip
BWx8x5

Squat
230x5x1
275x5x2
320x4x4

Pendlay Row
205x5x5

Good Morning and Cuban Rotation Superset
140x5x5
45x5x5

Hanging Leg Raise
BWx10x3

I cut rest intervals on just about everything today. Every set except for the squat work sets were on a two minute interval. The squats for 365x3x5 and 320x4x4 were on three minute intervals. The reduced rest periods had me sweating a good amount. I am going to stick to these intervals in the interest of upping my GPP and keeping training session length under two hours (today took 1:45).

8623

11/24/07 - Upper (RE)

A) Incline Barbell Bench (middle finger on rings)
barx12
95x8
135x8
185x6
225x6
240x6 (PR +5lbs)
240x6
240x6

B) Close Grip Flat Bench
225x6
275x6
300x3
275x6

C1) Plate Raise
45x10
50x10
70x8

C2) DB Lateral Delt Raise
35x8
35x8
35x8

D) Standing EZ Curls
EZ+50x6
+100x6…abort…shoulder sore

E) Shoulder Rehab
10x3 on all

Good to see that my incline is still going up. And the close grip benching was respectable considering I was a little fatigued going into it.

My right shoulder started to ache during the plate raises, and got a little worse when I started the heavy curls. Just not worth it this close to the meet.

Bodyweight at an even 258 today.

8624

[quote]Pedo_Bear wrote:

Thanks alot for the response… but the i’m a little confused with the first two paragraphs:
Iknow you said in the first paragraph that i won’t need a deload until i stall or feel overtrained/achy, but in the second paratgraph you say that after i stall i should switch the ME lift. Did you mean after i stall i should deload and THEN switch the ME lfit, or just switch and continue going heavy (as long as i’m not achy or burnt out etc)?

Also for a deload week for someone that doens’t put up good numbers (me), would you just reduce the volume but keep the weight relativly high… or would you take it really light aswell?

thanks[/quote]

Sorry, you’re right that wording was a bit poor. Once your ME movement stalls, it’s time to switch it. Eventually you will know how many weeks you can get out of a movement, and that’s when you start switching on a regular basis (2-3 weeks or whatever).

As far as the deload goes, pretty much all of your lifts will stall, not just your ME. Ideally you’d like to take a deload or backoff just before this happens, so you don’t run yourself into the ground. But it takes trial and error to figure out how long you can go. Personally I can go 6-9 weeks, which is 3 cycles of ME movements for me, then I need to deload. Also, if I have a planned trip, I will factor that into my training and just take a deload that week.

I’ve learned from experience that if I take a full week off, I come back as weak as a kitten, so I need to do something during my easy week. I just took a deload last week and reduced my volume to 50% on my work sets, and my load to 70%. Some people advocate still keeping the load high and just reducing volume. Others will reduce both. Again, it depends on the individual.

One last thought. Stop talking about how weak you are. It’s all relative. Just start thinking about how strong you want to be, and what you are going to do to get there.

8625

Events 11/24/07

Tire Flips

6 flips 45ish seconds PR -9 seconds

5 minutes rest

6 flips 54 seconds

10 minutes rest

16 flips in 5 minutes (BRUTAL)

Conditioning is my biggest problem, I am going to do max flips in 5 minutes to finish things off every two weeks to improve my conditioning.

8626

[quote]Kalle wrote:
Events 11/24/07

Tire Flips

6 flips 45ish seconds PR -9 seconds

5 minutes rest

6 flips 54 seconds

10 minutes rest

16 flips in 5 minutes (BRUTAL)

Conditioning is my biggest problem, I am going to do max flips in 5 minutes to finish things off every two weeks to improve my conditioning.
[/quote]

Sweet Flippin!!

so where’s the dang video???

:slight_smile:

c.

8627

[quote]Modi wrote:
Pedo_Bear wrote:

Thanks alot for the response… but the i’m a little confused with the first two paragraphs:
Iknow you said in the first paragraph that i won’t need a deload until i stall or feel overtrained/achy, but in the second paratgraph you say that after i stall i should switch the ME lift. Did you mean after i stall i should deload and THEN switch the ME lfit, or just switch and continue going heavy (as long as i’m not achy or burnt out etc)?

Also for a deload week for someone that doens’t put up good numbers (me), would you just reduce the volume but keep the weight relativly high… or would you take it really light aswell?

thanks

Sorry, you’re right that wording was a bit poor. Once your ME movement stalls, it’s time to switch it. Eventually you will know how many weeks you can get out of a movement, and that’s when you start switching on a regular basis (2-3 weeks or whatever).

As far as the deload goes, pretty much all of your lifts will stall, not just your ME. Ideally you’d like to take a deload or backoff just before this happens, so you don’t run yourself into the ground. But it takes trial and error to figure out how long you can go. Personally I can go 6-9 weeks, which is 3 cycles of ME movements for me, then I need to deload. Also, if I have a planned trip, I will factor that into my training and just take a deload that week.

I’ve learned from experience that if I take a full week off, I come back as weak as a kitten, so I need to do something during my easy week. I just took a deload last week and reduced my volume to 50% on my work sets, and my load to 70%. Some people advocate still keeping the load high and just reducing volume. Others will reduce both. Again, it depends on the individual.

[/quote]

Well spoken my friend. I agree with you on the total week-off thing–lately I’ve been doing different things to “de-load” but I know that not training at all for a week sucks. I know you were going crazy last week but it’s obvious it’s doing some good.

8628

11/24/07 ME Lower

A)ME Trap Bar DL (bar weighs 50 lbs., according to a little sticker on it)
140 x 3
230 x 2
320 x 2
410 x 1
500 x 1
570 x 1
590 x 1 PR +20 lbs.!
590 x 1 grinder

B)KOME Conventional DL
315 x 1
405 x 1
495 x 1, 1 (about 93% for what it’s worth)
405 x 10 PR +3 reps

C)H.S. V-Squat backwards, like EFS’ Power Squat
234 x 3
594 x 8, 8

D)Natural G/H Raises x 8, 8, 8

E)Blast-Strap Fallouts x 12, 12

F)Pullups x 15, Blast-Strap Pushup/Fly x 15

NOTES: Holy carb-loading, Batman! Yesterday I had a big breakfast with my dad, but truly ate a lot (for me) last night with four turkey hot dogs, two natty peanut butter and marshmallow creme sandwiches on whole wheat, a giant bowl of Crispix and a six pack of Alaskan Winter Ale (one of my faves) over the course of about 4 hours. I had a little, ah, assistance with developing that kind of appetite, but came in just under 228 this morning after 9 hours or so of sleep. What a difference some extra cals can make for a ME session.

Trap Bar deadlifts felt solid and clean, even up to 590. It’s literally as much weight as I can fit on our bar, and that’s without using clamps. I need to get a couple 100-lb. plates. Last time I attempted 590 I couldn’t even begin to move it off the floor, so to get it twice today and fairly easily on the first attempt was awesome. The second one took a while and I felt like I might fold in half before I got my hips pushed through.

Rather than do a few more heavy singles with the trap bar, I decided to switch bars and get a heavy single or two on the conventional DL. I still felt like I had a good amount of energy after that so I dropped down to 405 and let her rip, realizing as the 6th rep came up fast that I was probably good for 10. DLing is becoming my favorite lift again.

I sandbagged on the V-Squat things but after destroying myself with them last week and PR’ing twice already in this session I did what I felt was enough to hit the quads. I hadn’t done natural G/H raises for a while, mainly because I always cramp either my hammies or calves when I do them. Today I did some leg swings in between sets and that helped a ton.

All in all, a great session and maybe some motivation to bring my bodyweight up a little. I’ve got a family-size pepperoni, beef and mushroom pizza with a half-rack of Heineken to accompany my football viewing today, so we’ll see if I can get past 230 by Monday morning.

8629

Thanksfor the great replies modi…

Just have another quick Q… for supplemental lower body exersises (as done on ME lower and De/RE lower), DeFranco advocates teh use of unilateral leg work like bul. split squats. I find these exersises brutal as they absolutely wreck my legs (very sore for the next few days). Do these unilateral work have any carry over to squat? Would there be more ideal supp leg exersises (ie front squats)?

8630

[quote]Pedo_Bear wrote:
Pemdas wrote:
RE Lower

Quick and dirty. Trained at a y cause I am at the parents right now.

Box Squats
45x15
95x5
135x5
185x5
225x5
275x5
315x3

Wasn’t feeling the box. I was afraid it might break.

315x5x5

Back Extensions
90x2x8

Leg Extensions
150x8
180x8

Cable-Side Bends
120x4x8

Leg Press- This thing was some weird pulley thing. It wasn’t at an angle. I pushed strait ahead.

255x8
275x8
315x8
335x8

DONE!

Just wondering why the low reps on RE day, shouldn’t the reps be higer?
[/quote]

I agree that 5x5 might be a little too intense for some people on RE days. However, my legs respond better to lower reps. If I did anything different, I would have done (4-5)x6. Also, I wasn’t pushing too hard. 315 is only 75% of my 1RM, so I wasn’t even really struggling on any my sets.