Well I do not have a meet planned any time soon. I am so busy during the summer and fall with foot ball. I probly wont hit another meet until November.
I only have about 120lbs of 3/8 chain rigged up at my gym.
We do have a saftey bar and a camber bar, and bands.
I normally just wear an old pair of real loose inzer briefs and a belt on ME and DE day. I have a pair of ace briefs I can wear, and I have a very loose metal pro squat suit.
Thanks so much!
Just checkin’ in to say hi and say that my training is continuing to progress as I continue to train as we have discussed before.
I simply don’t have enough time to post anything these days.
Good training, everyone
AD
if you guys dont mind , once again I’ve got a question .
been studying the Westside manuals , and working on learning a couple new things (boards,boxes,etc.) . been following the rest-between-set suggestions pretty closely (much less than what I used to do)
lifting sessions take in the neighborhood of 80 minutes…including warm-up . seems like not enough .
so how long should a “typical” Westside session take ?
[quote]marlboroman wrote:
if you guys dont mind , once again I’ve got a question .
been studying the Westside manuals , and working on learning a couple new things (boards,boxes,etc.) . been following the rest-between-set suggestions pretty closely (much less than what I used to do)
lifting sessions take in the neighborhood of 80 minutes…including warm-up . seems like not enough .
so how long should a “typical” Westside session take ?
[/quote]
Its enough I promise. I would say 80 minutes is a fair guess for average time if you include putzing around before you start and the warmup. If it isnt enough, you arent doing something right.
Ok for the squat cycle…
Some misc ideas before i list the cycle…
Continue to wear the loose briefs for DE days
Max effort will be raw, but there is no need to remove the box, especially since you are a geared competitor. breaking up the eccentric concentric with the box is too similar to a meet squat where the gear and depth plays a role in the speed of the eccentric (and the control of the eccentric)
I dont know where you miss lifts at, and based on that is how I would pick the main movements and especially the accessory stuff.
Week 1
DE 8x2@45%+blue band speed pulls 10x1@60%
ME Safety bar squat on low box with 120lbs chain, raw ( all ME will be raw unless noted) High volume accessory stuff, moderate to heavy weight
Week 2
DE 8x2@50% +Blue speed pulls 8x1@65%+ 40lbs chain draped over bar
ME Cambered bar Concentric only good morning
Same vol as last week but higher intensity for accessory
Week 3
DE 6x2@55%+ Blue…workup for 1 or 2 heavier singles if you feel decent or better
speed pulls 6x1@65% + 80 lbs chain draped over bar
Barbell box squat lightened method, depending on the monolift, using 2 doubled minis reverse around bar to where hooks attach to main part of monolift, raw, to parallel box
Week 4
DE Lactic acid tolerance training with safety bar. 25-30% 1rm for at least 20 sets of 2 with 15 seconds rest in between sets. So basically rack it, loosen belt, take a few breaths, tighten it up again and go…it will be miserable but worth it
no speed pulls, but low volume very high intensity on accessory.
ME
Deadlift from deficit, conventional or sumo
back to week 1 acessory volume
at week 4 lets take a look at how it is going and see if we need to change it up for 5-8 or just repeat it and change a few ME lifts. Let me know what you think.
I think raw squats for reps will help your raw squat go up, not your geared squat, been there done that. Keep the eye on the prize. If you disagree with stuff feel free to comment and I will either defend it or we can come up with other stuff if its a good point obviously.
thanks Harb
harbnjc
Thanks for the squat cycle! It looks very solid it makes sense to squat with the box raw since I use gear and this mixes things up alot differnent than I have been doing. I am going to start on it saturday on max effort squat day.
Thanks again I will let you know how DE day goes wend.
John
Hey Guys, new to the thread and don’t do a lot of forum stuff but this looked interesting.
6’1" 207lbs with lifts of 537, 343, and 551 in my last meet in Feb, all unassisted. And yes, I am too much of a wuss to wear all the gear! ha
Been going on a fat loss stage lately, and it hasn’t effected my squat or deads but has not helped my horrible bench that needed lots of help to begin with. Oh well, we will get it all figured out in another couple months of calorie restictions.
Been doing Westside for a while now, but still don’t have my own gym so have to deal with limited equipment, but there were lots of strong guys around before bands, chains, and SSquat bars. Good to hear there are so many people here who know what they are talking about. Look forward to learning and helping where I can. DE Bench tomorrow.
sounds good man, welcome
5/12/08 DE Upper
Speed bench 7x3@185, 2x3@225
3 board 405x5, 425x5
decline db roll press 3x8 finish with 60’s
wide grip chinups 2x5
All I had time for…I will hit back a bit today in my warmup for ME Lower
Trevor sounds good glad to have you.
hey guys. been over at the new t-cell alpha section and thought i would stop in to see how things are going. Anyone competing or training for an upcoming comp.?
i’m rehabbing some torn muscles while getting ready for Nationals next month.
Christopher Drummond a.k.a. meat
Team Staley Sponsored Athlete
Hey man long time no see. I just got done with a meet probally be a while untill my next one. How have things been going other than the torn mucles? Good luck with rehab!
5/13/08
mE Lower
Back attack machine, did a bunch of reps warming up and then got serious with it, worked up to 2 singles with a green band doubled from the bottom hook with 4 45 lb plates
ab pulldowns 4x8 worked up to 140
grappler 3x12 with 40 lbs
reverse hyper 4x8 finished with 230lbs
box squat box jump to 36" box 3x3
tred sled 3x1 minute against blue band
5/14/08
conditioning and gpp
3 times through
plyo swing 3x30
rev hyper 3x10
straight leg situps with empty barbell 3x10
barbell situps, lying on floor with bar at arms length 2x8@ 115, 135
ss
3x20 16 kilo kb flips, last two sets single arm flips
tred sled 3 sets of forward walking with doubled mini bands on each ankle and backwards walk with same setup, 1 minute of each three times through
DE Lower
RH 180 2*10
Foam Roller
Dyn warm up
Blue band chocked
240 8 sets 2
Speed Pulls 10 singles
Did some more abs and reverse hypers pretty damn worn out. Been cutting down hit 294 last friday, we will see where I am this friday. Hopefully around 289. Still having alot of trouble sleeping.
[quote]Mountainman2007 wrote:
DE Lower
RH 180 2*10
Foam Roller
Dyn warm up
Blue band chocked
240 8 sets 2
Speed Pulls 10 singles
Did some more abs and reverse hypers pretty damn worn out. Been cutting down hit 294 last friday, we will see where I am this friday. Hopefully around 289. Still having alot of trouble sleeping. [/quote]
Do you have any training videos or from your last meet that you could post? If I could see those we could double check your technique as well as see if there are any glaring weak points you may not be addressing somehow or some way.
Hey Guys,
DE Bench 5/14/08
Bench 8x3 155lbs+minis (felt light and fast)
DB Floor Press 2x20 85lbs
Rolling DB Ext 5x12 45lbs
DB Rows 4x10 125 (grip sucks, but felt light otherwise)
Chins 3x12
Upright Row 4x8 125lbs
In and out, pretty good session.
Getting ready to pull tonight for ME Squat, first time in a while from the floor. We shall see!
this week was my first official week of Westside . 3 per week…but I really need to bench twice a week …at least for a while yet
still havent decided for sure how to set up the squat/dead day . I was going to alternate ME squat/DE deads one week with ME dead/DE squat the next…but something about that doesnt seem right .
anybody got a better suggestion ?
Harbinjc
I do not have any video I am going to see if I can borrow a camera that I can up load and I will try and post some training footage. Thanks man!
Thursday 5/15/08 DE bench
Foam roller
Dynamic warm up
40lb Dumbbel press 10
inverted lat bar 10010 12510 15010
dumbbel clings 1510 2010
Bench with green bands choked down so they have tension at chest.
13533
1553
17533
18533
1953
2053
2253
225+GB+light band3
135+GB33
Dumbbell Skull Crushers
608
708
80*8
Chin ups 3*8
Band Push downs and curls