[quote]Carnak wrote:
scream wrote:
I’m new to the whole westside template etc. and I had a question.
I’ve noticed in the ME Squat/DL exercise list that there is no regular back or front squat. Is there any reason not to do either of these movements on my ME day? I’m trying to improve my max squat and bench as my goals.
Thanks for any help
Hell no, you can do those for ME. All depends on where you are weak and what you feel like doing. But for example, let’s say your back is weak relative to your hammies and glutes. In this case, good mornings from pins might help your squat more than just squatting - it’s focusing on your weakest point. That’s the whole point of this type of training. Find your weaknesses and destroy them. If you don’t know your weaknesses, it probably would be a good idea to do a few weeks of full ROM bench, free squat, and deadlift and do them real heavy. At least a triple or a double. Have a friend watch you on the lift and they can help point out where you are weakest.[/quote]
Yup, I recommend recording your lifts if at all possible. Just about any cell phone/digital camera can record video these days.
[quote]Matt McGorry wrote:
Hey man, you’ve ran 29, 30, and now 31 right?
What’s your plan in terms of testing next? I assume you haven’t tested since you started Sheiko right?
[/quote]
Yes, I’m doing the 29-32 progression and have not done any reps over 90% since I started. I’m moving on to Sheiko #32 next week. #32 has 100+% testing built in on week 1 day 2 (next Wednesday) and builds you to a meet/PR day at the end of week 4. I’ve really liked Sheiko so far and intend to restart 29-32 when I’ve finished this cycle.
Since I am able to stick to the time parameters (2 minutes for: bench <=90%, squat & deadlift <80%, 3 minutes for: squat & deadlift >=80%), I have been bumping my “maxes” by 5lbs every time I start a new cycle (e.g. 460/260/550 for 31, 465/265/555 for 32). Eventually, I imagine that I’ll want to stick to one set of max numbers for a complete training cycle (i.e 9-16 weeks), but my numbers are relatively low (particularly my bench) and I want to keep my progress going as quickly as possible.
[quote]ChaseT wrote:
Matt McGorry wrote:
Hey man, you’ve ran 29, 30, and now 31 right?
What’s your plan in terms of testing next? I assume you haven’t tested since you started Sheiko right?
Yes, I’m doing the 29-32 progression and have not done any reps over 90% since I started. I’m moving on to Sheiko #32 next week. #32 has 100+% testing built in on week 1 day 2 (next Wednesday) and builds you to a meet/PR day at the end of week 4. I’ve really liked Sheiko so far and intend to restart 29-32 when I’ve finished this cycle.
Since I am able to stick to the time parameters (2 minutes for: bench <=90%, squat & deadlift <80%, 3 minutes for: squat & deadlift >=80%), I have been bumping my “maxes” by 5lbs every time I start a new cycle (e.g. 460/260/550 for 31, 465/265/555 for 32). Eventually, I imagine that I’ll want to stick to one set of max numbers for a complete training cycle (i.e 9-16 weeks), but my numbers are relatively low (particularly my bench) and I want to keep my progress going as quickly as possible.[/quote]
Good to know. I’m pretty sure that I’m going to move directly into #32 after #29 so that I can determine my compatibility with the program by seeing what needs adjusting. You’re a much more patient man than myself if you can wait 3 months after having moved into a new program before testing, haha.
If I hit ANY PRs on the 3 lifts, I’ll stick with Sheiko for quite a while longer I’m sure.
Good to know. I’m pretty sure that I’m going to move directly into #32 after #29 so that I can determine my compatibility with the program by seeing what needs adjusting. You’re a much more patient man than myself if you can wait 3 months after having moved into a new program before testing, haha.
If I hit ANY PRs on the 3 lifts, I’ll stick with Sheiko for quite a while longer I’m sure.
A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
315 x 0
305 x 0
275 x 1
B. Squat
225 x 12
C. Good Morning
185 x 1 set x 5 reps
225 x 3 sets x 5 reps
D. Glute-Ham Raise
BW x 4 sets x 8 reps
Today was the first time I squatted in three weeks. I was feeling pretty good and got a little bit over-confident in trying to set a new PR at 315. I ended up failing that miserably, barely budging it before losing the weight forward. After failing 315, I tried to match my old PR of 305 and failed at the same spot, losing it forward once again. I punished myself by doing some breathing squats with two plates. I started to get tired around the 6th rep and was able to grind out a 12th rep before I gave up. I was sure straining hard by then, up and down my back.
Failing so poorly at squats taught me that my weakness is now my back instead of my quads. I was able to move the weight but wasn’t able to keep my back straight, thus falling forward. I brought back good mornings that I’ve neglected lately and did some heavy sets of those. I also plan to start doing some ab work again this Thursday and see if that’ll help me stay tight on the bottom.
I can’t say that today was a total loss. Even though I didn’t quite do as well as I wanted, at least I learned something. I’ve got some specific weakness to attack now.
A-Bench press
135x10
155x5
175x5
185x5
205x3
215x3
225x2(notes i had a spotter on this one,i completed 4 reps,but he help me on a 3rd and 4th reps…so will say 2reps were really completed and new pr)
E- biceps scott curl machine
(rest pause 50% drop + partial mid to top)
100x8x3-50x6x4-30x10
100x6x2-50x6x3-30x10
notes overall very good training*fell strong on bench and next week will find out if i can complete 3 reps alone. rest pause on biceps give a amazing pump.
[quote]Matt McGorry wrote:
Good to know. I’m pretty sure that I’m going to move directly into #32 after #29 so that I can determine my compatibility with the program by seeing what needs adjusting. You’re a much more patient man than myself if you can wait 3 months after having moved into a new program before testing, haha.
If I hit ANY PRs on the 3 lifts, I’ll stick with Sheiko for quite a while longer I’m sure.
-Matt[/quote]
You might be better off doing the 5 week comp cycle for rated lifters (as opposed to 32). 31 deloads from the volume peak in 30 and builds up to 32 with some 90% repetitions. The 5 week comp cycle is a peaking cycle unto itself and might give you better results than jumping into 32.
I have been think a lot about rotating every week. I didn’t really think my training experence warranted it, but maybe it does. I have noticed that my second week has been sucking balls lately, but today was icing on the cake. I was pump up and ready smash anything today and that shit just didn’t move. Furthermore, I still made progress on my accessory stuff. There is only one to find out.
There is one more thing I don’t like about the 2 week rotation. If I pick 4 movements then I have to wait 6 weeks before I move back to it. I kind of like the idea of rotating every week because I come back to a movement more often. Anyway, I am going to give it go and see what happens.
Overhead Rope Tri Extensions
105x5x8
DB Rows
100x8
100x3x10
100x8
Chest Supported Facepulls
55x3x15
DONE! I am disappointed with results of today, but maybe I learned something.
[quote]Pemdas wrote:
I have been think a lot about rotating every week. I didn’t really think my training experence warranted it, but maybe it does. I have noticed that my second week has been sucking balls lately, but today was icing on the cake. I was pump up and ready smash anything today and that shit just didn’t move. Furthermore, I still made progress on my accessory stuff. There is only one to find out.
There is one more thing I don’t like about the 2 week rotation. If I pick 4 movements then I have to wait 6 weeks before I move back to it. I kind of like the idea of rotating every week because I come back to a movement more often. Anyway, I am going to give it go and see what happens.
[/quote]
I think I"m with you on this, Pemdas. I think I’ll be giving it a go too starting next week.
These days, I’m having crazy trouble sleeping (brain won’t turn off).
Although I’m reconsidering my DE lower day, though.
I’ve been doing the Westside Template for two weeks now. I want to start benching in a double denim shirt. i don’t think it will be a problem considering my max bench is well over 225 now. anyone have suggestions on good ones??
I’ve been doing the Westside Template for two weeks now. I want to start benching in a double denim shirt. i don’t think it will be a problem considering my max bench is well over 225 now. anyone have suggestions on good ones?? [/quote]
Before you start looking into bench shirts, you need to first know this, “You gotta have balls to lift big weight Newbie. You think you’re balls are big enough?”
I’ve been doing the Westside Template for two weeks now. I want to start benching in a double denim shirt. i don’t think it will be a problem considering my max bench is well over 225 now. anyone have suggestions on good ones??
Before you start looking into bench shirts, you need to first know this, “You gotta have balls to lift big weight Newbie. You think you’re balls are big enough?”
well… considering i’m already putting up two big wheels a side on the bench… i think that speaks for its self. Not to brag but i can also smith machine squat 315.
[quote]maraudermeat wrote:
well… considering i’m already putting up two big wheels a side on the bench… i think that speaks for its self. Not to brag but i can also smith machine squat 315.
[/quote]
Just because you’re putting up two big wheels a side doesn’t make you worthy of a shirt. You need to know the correct mix of products to treat vaginaitis for those hard days in the gym. Do you think you’ve got what it takes?
And, what is this towel rack squat you speak of? I didn’t know you can train with that. Obviously you’re more advanced than you’re letting on. I thought it was only to hang towels so I don’t have to leave my towels on the ground?
C1) Nosebreakers
EZ+50x10
EZ+100x6 (hard on the elbows)
EZ+50x25
C2) DB Side Raises
30x10
30x10
30x10
D) DB Hammer Curls
60x8
60x8
60x8
I felt good today. Unracking the weight wasn’t as bad as it has been for lockouts. The chains weigh 35lbs per pair, and I was trying to have them completely deloaded at the bottom and about halfway loaded at the top. If successful that would be 175lbs of chain, halfway loaded, so just under 90lbs of added weight at the top.
More often than not, I will use chains for my DE work, but I wanted to try them for ME, and liked them quite a bit.
After the first set of 315+5chains I felt like I could use a little more loading at the top, so I shortened the chain by 2 links.
Ok day, the little PR on bench was nice and gives me somewhere to start fresh from in 2008. I’d like to see a 275 by the end of the year. I recorded my 225 single to see what I’m looking like, I’ll post it up so I can get a lot or critiques. Went a little to heavy on the DB’s after benching.
All the upper back work drained me, I was squeezing as hard as possible on every rep, by the last couple set of pull downs I could barely get it to my chest.
edit: videos, bench followed by sumo dead from monday, talk about a weak upper back.
[quote]Tony Hsiao wrote:
maraudermeat wrote:
well… considering i’m already putting up two big wheels a side on the bench… i think that speaks for its self. Not to brag but i can also smith machine squat 315.
Just because you’re putting up two big wheels a side doesn’t make you worthy of a shirt. You need to know the correct mix of products to treat vaginaitis for those hard days in the gym. Do you think you’ve got what it takes?
And, what is this towel rack squat you speak of? I didn’t know you can train with that. Obviously you’re more advanced than you’re letting on. I thought it was only to hang towels so I don’t have to leave my towels on the ground?[/quote]
Tony…go ahead and read some of maraudermeat’s older posts, particularly ones from this thread.
[quote]maraudermeat wrote:
Tony Hsiao wrote:
maraudermeat wrote:
Newbie here…
I’ve been doing the Westside Template for two weeks now. I want to start benching in a double denim shirt. i don’t think it will be a problem considering my max bench is well over 225 now. anyone have suggestions on good ones??
Before you start looking into bench shirts, you need to first know this, “You gotta have balls to lift big weight Newbie. You think you’re balls are big enough?”
well… considering i’m already putting up two big wheels a side on the bench… i think that speaks for its self. Not to brag but i can also smith machine squat 315.
[/quote]
Good to see you posting again. I’ve missed reading about your training and various exploits. I saw your message on the EliteFTS Q&A talking about your new training partners. Any new stories to share?
