[quote]maraudermeat wrote:
yeah, but how many mg’s in your 2cc’s?
meat[/quote]
LOL depends day to day but usually around 500
I have not been able to read all 40+ pages, so excuse me if this question has already been asked. I am new to the Westside template and thought I would give it a go for 12wks to see if I like the results(mainly the strength-side). Is there anything wrong with an ME chest day that looks like this:
A)Bench Press- 2xwarmup; 3x5 below 80%(225(hit), 255(hit), 285(hit)); 3-4x3 80%-+(295(hit), 315(hit), 330(assisted))
B)Incline Dumbbell- 5x 10 (90lbs dbs(65x10, 90x8, 90x8, 90x6, 80x8)
C)Seated Pulldowns(vertical)- 5x8-12 (120x12, 130x12, 140x10, 140x10, 140x10)
D)Over-head Press(Machine)- 5x8-12 (?140lbs?) (90x10, 90x10, 100x10, 100x10, 100x8)
E)Tricep- 5x8-12 (90x10)
Add-ons:
F)Bent-Over Rows(horizontal)- x8-12
G)**Upright Rows or Laterals- 5x8-12
H)**Pec-Deck- 5x8-12
I)Shrugs- 5x8-12(less than 200 for 5x15)
Now, I am questioning my volume, not the exercises. I know the easiest way is to do it and see if it works for me, but I was just wondering if anyone else does something similar and if their recovery was ok.
[quote]undesired08 wrote:
I have not been able to read all 40+ pages, so excuse me if this question has already been asked. I am new to the Westside template and thought I would give it a go for 12wks to see if I like the results(mainly the strength-side). Is there anything wrong with an ME chest day that looks like this:
A)Bench Press- 2xwarmup; 3x5 below 80%(225(hit), 255(hit), 285(hit)); 3-4x3 80%-+(295(hit), 315(hit), 330(assisted))
B)Incline Dumbbell- 5x 10 (90lbs dbs(65x10, 90x8, 90x8, 90x6, 80x8)
C)Seated Pulldowns(vertical)- 5x8-12 (120x12, 130x12, 140x10, 140x10, 140x10)
D)Over-head Press(Machine)- 5x8-12 (?140lbs?) (90x10, 90x10, 100x10, 100x10, 100x8)
E)Tricep- 5x8-12 (90x10)
Add-ons:
F)Bent-Over Rows(horizontal)- x8-12
G)**Upright Rows or Laterals- 5x8-12
H)**Pec-Deck- 5x8-12
I)Shrugs- 5x8-12(less than 200 for 5x15)
Now, I am questioning my volume, not the exercises. I know the easiest way is to do it and see if it works for me, but I was just wondering if anyone else does something similar and if their recovery was ok.[/quote]
There isn’t much about this workout that I would consider to be a ME workout.
Your doing way way too many sets, your reps are way way too high and you are doing way way too many exercises.
A max effort workout should be geared towards getting to your heavy weight quickly but safely. On a ME day all my working sets are under 5 reps, but don’t confuse that with going to failure. You don’t want to go to failure on a ME day.
Being new to westside, first test your lifts to find out what your 1 rep max is, once you find that go past your max and determine where your sticking points are. Once you do that, you can use exercises that train your week areas. For example, on bench my week point is the lockout. I will usually do a high board press, floor press or rack lockouts to work my week area.
Pick two ME exercises on your ME day and hit them in the 5-1 rep range. then if you wish, you can do some accessory work afterwards for upper back, shoulders, triceps, ect. you can go higher on the reps with this stuff but watch the volume. usually three sets for two, maybe three exercises is more than enough.
your main emphasis should be those two ME exercises. Do as few sets as possible to get to your ME and keep the reps low. Also, get plenty of rest between sets.
good luck,
meat
[quote]undesired08 wrote:
I have not been able to read all 40+ pages, so excuse me if this question has already been asked. I am new to the Westside template and thought I would give it a go for 12wks to see if I like the results(mainly the strength-side). Is there anything wrong with an ME chest day that looks like this:
A)Bench Press- 2xwarmup; 3x5 below 80%(225(hit), 255(hit), 285(hit)); 3-4x3 80%-+(295(hit), 315(hit), 330(assisted))
B)Incline Dumbbell- 5x 10 (90lbs dbs(65x10, 90x8, 90x8, 90x6, 80x8)
C)Seated Pulldowns(vertical)- 5x8-12 (120x12, 130x12, 140x10, 140x10, 140x10)
D)Over-head Press(Machine)- 5x8-12 (?140lbs?) (90x10, 90x10, 100x10, 100x10, 100x8)
E)Tricep- 5x8-12 (90x10)
Add-ons:
F)Bent-Over Rows(horizontal)- x8-12
G)**Upright Rows or Laterals- 5x8-12
H)**Pec-Deck- 5x8-12
I)Shrugs- 5x8-12(less than 200 for 5x15)
Now, I am questioning my volume, not the exercises. I know the easiest way is to do it and see if it works for me, but I was just wondering if anyone else does something similar and if their recovery was ok.[/quote]
I’ll let Phil and Meat hit this, but my first reaction is that is a lot for one day, maybe every once in a while you could do something like that, but i think every week…you’d just wear yourself out/ slow down strength gains…my 2cents
[quote]maraudermeat wrote:
undesired08 wrote:
There isn’t much about this workout that I would consider to be a ME workout.
Your doing way way too many sets, your reps are way way too high and you are doing way way too many exercises.
A max effort workout should be geared towards getting to your heavy weight quickly but safely. On a ME day all my working sets are under 5 reps, but don’t confuse that with going to failure. You don’t want to go to failure on a ME day.
Being new to westside, first test your lifts to find out what your 1 rep max is, once you find that go past your max and determine where your sticking points are. Once you do that, you can use exercises that train your week areas. For example, on bench my week point is the lockout. I will usually do a high board press, floor press or rack lockouts to work my week area.
Pick two ME exercises on your ME day and hit them in the 5-1 rep range. then if you wish, you can do some accessory work afterwards for upper back, shoulders, triceps, ect. you can go higher on the reps with this stuff but watch the volume. usually three sets for two, maybe three exercises is more than enough.
your main emphasis should be those two ME exercises. Do as few sets as possible to get to your ME and keep the reps low. Also, get plenty of rest between sets.
good luck,
meat[/quote]
Meat,
Yeah, the reason that I wanted to do this is because I have hit a sticking point. I am having issues locking out on my 3rd rep at 340. My joints feel better doing triples, rather than singles. I felt it was time to mix my routine up after missing my weight 3 heavy days in a row. I know floor presses(triceps) are what I should be focusing on, and I was figuring that I would vary floor presses and flat bench from week to week. As far as the numerous exercises and reps, I think it will take me some time to figure out what is working for me. It is just hard to get into the mode of less(exercises)-is-more(power gain) when you have followed the body-split routine all of your training days.
Gags- I think you are right about wearing out. This is probably the best thread that I have read so far on this site.
[quote]undesired08 wrote:
Meat,
Yeah, the reason that I wanted to do this is because I have hit a sticking point. I am having issues locking out on my 3rd rep at 340. My joints feel better doing triples, rather than singles. [/quote]
well meat and gags got you coverd pretty damn soid ill just add. A big reason you may be sticking on that 3rd rep is al the wasted energy on the junk sets. 3x5 @ less than 80% etc. like meat said get up to the real work fast and safe. No reason in burning all that energy on the Junk
even if concentrating on triples as you approach the loads for the max triples on the warm ups I would do singles save the energy and then once you get to that PR then use the energy for the triple.
[quote]
I felt it was time to mix my routine up after missing my weight 3 heavy days in a row. I know floor presses(triceps) are what I should be focusing on, and I was figuring that I would vary floor presses and flat bench from week to week.[/quote]
dont ignore pin and bopard presses either.
not if you just do it. Pick to ME’s like meat said do them give therm your all and then hit the acc.work. save the reps etc for RE or DE day. Go get your pump that day. Use this day to above all move that load.
best of luck have fun
Phill
ME Upper.
I’m skipping this week’s DE lower and hopefully going to let my rhoboid/levator/whatever rest enough so that it doesn’t bother me again. It’s just tight now in the mornings, and hopefull another couple days rest will do it good.
Bench
135x5
225x4
295x1
325x0
275x4
Spotter touched the 325, don’t know if I would have grinded it out or not.
275s were with a 2 second pause and were just flying up.
I think I needed another warmup lift before 325.
Seated Row
170x12,10,8
Close Grip Decline
225x5
245x5
265x5
275x2
Curls
Doing some band pull aparts in a few.
[quote]ExNole wrote:
ME Upper.
Bench
135x5
225x4
295x1
325x0
275x4
I think I needed another warmup lift before 325.
[/quote]
Personally me3 I like to be very warm for the bench. get the shoulders warm blood flowing etc.
id have done Bar work as many as you need.
then the 135,
then if you want another of higher rep 4-5 keep it lower just go up to 185 x 4
then the 225 id drop it to singles or double your getting close there to your PR and expending a lot of energy doing 4 reps.
so
225 x 1
275 x 1
then the PR 325
the bar work and the 185 smaller jump will have you warm without being taxing and dropping reps on the 225 which is roughly 70% you save that energy for the real work.
so something like
bar x ton
135 x 8
185 x 3
225 x 1
275 x 1
325 x 1 (PR)
then what ever id stay 90%+ or call it quits if you nailed a nice PR.
Phill
Thursday- 10/19/06- ME LB- Deload Week
A)Romanian Deadlifts
225x5 325x6 325x8 325x3+4 (grip)
355x3+1+1 (grip)
B1)45 Degree Back Extensions (plate in front of body)
45x13 x10
B2)Straight Let Raises on “chair”
BWx13 x13
Notes: Didn’t get much sleep last night so I decided not to push this. Felt a little sore too a little too early. Talked to the school nurse and she said it’s not bronchitis, probably just something viral and a head cold (thought they weren’t the same but whatever).
Damn grip could’t hold on for the RDLs- the bar is a little thicker than a usual one.
-MAtt
[quote]Phill wrote:
ExNole wrote:
ME Upper.
Bench
135x5
225x4
295x1
325x0
275x4
I think I needed another warmup lift before 325.
Personally me3 I like to be very warm for the bench. get the shoulders warm blood flowing etc.
id have done Bar work as many as you need.
then the 135,
then if you want another of higher rep 4-5 keep it lower just go up to 185 x 4
then the 225 id drop it to singles or double your getting close there to your PR and expending a lot of energy doing 4 reps.
so
225 x 1
275 x 1
then the PR 325
the bar work and the 185 smaller jump will have you warm without being taxing and dropping reps on the 225 which is roughly 70% you save that energy for the real work.
so something like
bar x ton
135 x 8
185 x 3
225 x 1
275 x 1
325 x 1 (PR)
then what ever id stay 90%+ or call it quits if you nailed a nice PR.
Phill[/quote]
Thanks man, I’ll give this a shot with my next PR attempt.
DE Squat/DL Oct. 20 2006
Shoulder stuff ex rotation and shoulder horn
Box Squat (a LOT!!! below Parallel 12? box)
Bw x ton
Bar x ton
135 x 4
185 x 2
225 x 2
275 x 2 (8 sets)
Pull Throughs
66 x 12
86 x 12 (4 sets)
High!!! step ups 18? box
65 x 5 (5 sets)
Decline Sit Ups
50 x 15 (5 sets)
Side bends
86 x 10 (5 sets)
Leg curls and extensions a few.
Sweet Ok not ground breaking but felt good to get back at it. Went with straight weight on the low box squats that box is still LOW but better.
Then well kind of went through the motions on the rest though not sick per say today I am still a bit drained from the past 4 days of not holding food didn?t want to push it to hard on the first day feeling better. Getting crazy pump in the abs was odd.
All in all went good. Also have plans for more equipment to be fabricated in the near future some weight trees, high low pulleys, a pec deck I got my hands on and possible fabrication of a vertical leg press
Phill
Upper Push, Chest Tri?s, & Shoulders
bodybuilding 101 day 3 LOL
Shoulder Rehab
Ex rotations and shoulder horns light and just do them 5mins
20 lbs for ex rotations, 10 lbs for shoulder horn both on cable machine tons
*** everything here on out at or no more than 60 seconds rest ***
Decline BB bench (work up to what I can and feel good)
Bar x ton,
135 x 15,
225 x 8
275 x 5
315 x 3,2
225 x 13
WOW!!! Even with the minimal rest big jump this week went from a barely stable and doable 315 up to a set of 3 and set of 2 with just 60 secs rest and they felt good on the shoulder. It seems to be working. Then rested 60 and was able to get 13 (3 more) on the 225.
Flat DB Bench
70 x 10, 10, 8
Upped the load again getting better and better shoulder feeling pretty good. Got the same reps with more load
Incline DB bench
60 x 6,7,7
OK upped the load 15 lbs each DB here and well that was a reality check on the shoulder. couldn?t explode on the eccentric it HURT had to grind them SLOW but going n ice and slow they felt good.
Dips
BW x 6,5,5
OK big drop here from last time Ill chalk it up to two things the added performance above and also I am back with my equipment and set the dip handles extra wide so a bit different aim to progress from here.
OH Press
30 x 12,12,12
Added 5lbs but took it slow due to how the inclines felt just got out the 3 x 12 felt good.
Cable Front Raise
10 x 12, 12, 12
Yhea huge load difference its due to equipment difference my high low pulley is plate loaded
DB lat raise
10lbs x 8,8,7
Decline DB tri extension
40 x 5, 5,5
These were killer used my plate loaded Dbs and put all the weight on one side really made you grind them out with the tris
1 arm Press downs
20 x three sets to failure between 12 and down
Again equipment difference in the loading
DB Fly
25 these sucked on the shoulder finally found a decline position I could do and go SLOW with a light load
that?s it few more weeks prob two of this and Id like to move back to a more traditional ME/DE day again and just be smart and feel it out but this for now seems to be helping.
Oh conditioning LOL built a loft from scratch mainly 2x8 and anchored to brick was a chore getting them secured alone but gotter done : )
Phill
ME Lower
Long weekend, shitty workout.
Deadlift
135x5
225x4
315x3
405x1
Belt
455x1
495xmiss
455xmiss
Squat
Bunch of form stuff with the bar and 135
GHR
12,12,12
Calves,
Pullups
My back is better, 455 didn’t trouble it. Not a good day for lifting though.
Starting speed bench tuesday.
[quote]ExNole wrote:
My back is better, 455 didn’t trouble it. Not a good day for lifting though.
[/quote]
They cant all be record breakers bro hell wish they could. Main thing being you gave it everything on that one rep everything you had that particular day.
Hell and with the PR’s youve been nailing of late about time for a not so good day. youve been doing a LOT of pulling oif late what was it last week you pulled a PR. Might be cathcing up with you DL’s are taxing as hell
[quote]Phill wrote:
ExNole wrote:
My back is better, 455 didn’t trouble it. Not a good day for lifting though.
They cant all be record breakers bro hell wish they could. Main thing being you gave it everything on that one rep everything you had that particular day.
Hell and with the PR’s youve been nailing of late about time for a not so good day. youve been doing a LOT of pulling oif late what was it last week you pulled a PR. Might be cathcing up with you DL’s are taxing as hell
[/quote]
First time pulling heavy in a while, but Ive hit prs in the squat and good morning the past couple weeks.
Knowing I can pull 455 on the worst day and my back is better is worth more than a good day, but it off days still just leave me a little pissed.
Thanks for all the help man
[quote]ExNole wrote:but it off days still just leave me a little pissed.
[/quote]
Oh I hear ya man not saying like it or hell even accept it just known it happens LOL
ME Bench
bench paused
0x10
135x5
225x3
315x2
405x1
495x1
570x1
570 felt really strong but afterwards my rear delt started to ache. this weekend I was on a ride with my MC and I stopped at a light and when I put my foot down there was a oil slick and my foot slipped. The bike started to go over and I reached down and caught it with my hand. I felt a little twing in my shoulder- that must be why it’s hurting a little.
incline barbell paused
225x6
405x6
495x4
dumbell presses paused
140’s x12
140’s x14
Bicep barbell curls
135x6
185x6
225x6
my buddy tried to to get 185 and on the third rep he felt something pop in his forearm. He was done after that. It was injury night.
bicep circuit bullshit…
besides the shoulder ache, it was a good strong night.
meat
[quote]maraudermeat wrote:
ME Bench
bench paused
0x10
135x5
225x3
315x2
405x1
495x1
570x1
570 felt really strong but afterwards my rear delt started to ache. this weekend I was on a ride with my MC and I stopped at a light and when I put my foot down there was a oil slick and my foot slipped. The bike started to go over and I reached down and caught it with my hand. I felt a little twing in my shoulder- that must be why it’s hurting a little.
incline barbell paused
225x6
405x6
495x4
dumbell presses paused
140’s x12
140’s x14
Bicep barbell curls
135x6
185x6
225x6
my buddy tried to to get 185 and on the third rep he felt something pop in his forearm. He was done after that. It was injury night.
bicep circuit bullshit…
besides the shoulder ache, it was a good strong night.
meat[/quote]
Nice work bro watch those damn injuries that and ilness seems to be going around.
ME Squat/DL Oct 23rd 2006
SS Bar Squat
Bar x ton
155 x 5
245 x 3
335 x 3
425 x 1 miss
405 x 1
415 x 1
425 x 1
445 x 1
Rack Pulls Pin #26 (at knees)
315 x 3
405 x 3
495 x 3
585 x 1
685 x 1 (PR)
695 x 1 (PR)
705 x 1 (PR)
Single Leg extension
60 x ton x 5 sets
Leg curls
60 x ton x 5 sets
Cable abs
70 x 15,15,9,8,7
These are great use the pins set with bar behind my butt and can really get full extension back arch back and nail the abs.
OK it was one of those days. Feeling worn out doubt before entering gym, thinking should just not do it. You have three choices two good ones and the third being a crappy one but the one most often used.
Choices
#1) Go Home just don?t do it call it a day and come back another time or later in the day
#2) Do it Not just do it but Get tough mentally and have a great w/o force yourself to rise to the occasion
#3) most often chosen have a half arsed w/o that leave you no better than prior but wasted energy that could be better spent later.
Well I got friggin flattened by a simple 425 though it was first time in over 8 months doing bow squats with the SS Bar I knew I should have that 425 had the choice to make I was feeling likke crap but bucked the heck up put 405 on nailed it, 415 on nailed it 425 easy, 445 hard but got that sucker and after being flattened by 20 lbs less so I call this a triumph not a hgreat one but for the way the day went how I felt to come back and do that felt good and led to a good w/o.
Rack pulls nailed the three Prs and the 705 PR I think I could have had 10lbs at least left in me but called it a day that was good enough.
Finished with a bunch of lighter leg curls, extensions and abs.
All in all good day and feeling a bit better illness wise.
Phill
[quote]Phill wrote:
maraudermeat wrote:
ME Bench
bench paused
0x10
135x5
225x3
315x2
405x1
495x1
570x1
570 felt really strong but afterwards my rear delt started to ache. this weekend I was on a ride with my MC and I stopped at a light and when I put my foot down there was a oil slick and my foot slipped. The bike started to go over and I reached down and caught it with my hand. I felt a little twing in my shoulder- that must be why it’s hurting a little.
incline barbell paused
225x6
405x6
495x4
dumbell presses paused
140’s x12
140’s x14
Bicep barbell curls
135x6
185x6
225x6
my buddy tried to to get 185 and on the third rep he felt something pop in his forearm. He was done after that. It was injury night.
bicep circuit bullshit…
besides the shoulder ache, it was a good strong night.
meat
Nice work bro watch those damn injuries that and ilness seems to be going around.
[/quote]
yeah, I’ve had my fingers crossed for awhile that I wouldn’t get any injuries. I think I’m fine-no pain today. my buddy on the other hand, he’s in a lot of pain.
meat