Right. You could try wrapping a hand towel around the dbs or bar for extra grip work. Later.
-MAtt
Ive been training using a westside template for a while now and just read Dave tates Article periodization bible where he states:
“A special note about the dynamic effort training days. Remember that the training is based upon bar speeds and the percents are used only as recommendations. Also, it’s vital that 10% of all the work sets are above 90%. This simply means that after you perform your eight sets, you’ll increase the weight or work up to a heavy single or double. The purpose of this is to teach you to strain in a fatigued state while the fast twitch muscle fibers are fatigued. This will teach the body to better activate the central nervous system under greater loads.”
This is the exact words, Ive never worked up to a 1rm on DE day, Am I reading this wrong or is this something ive been missing. Ive never seen this in any articles on westside templates before.
[quote]Enraged wrote:
Ive been training using a westside template for a while now and just read Dave tates Article periodization bible where he states:
“A special note about the dynamic effort training days. Remember that the training is based upon bar speeds and the percents are used only as recommendations. Also, it’s vital that 10% of all the work sets are above 90%. This simply means that after you perform your eight sets, you’ll increase the weight or work up to a heavy single or double. The purpose of this is to teach you to strain in a fatigued state while the fast twitch muscle fibers are fatigued. This will teach the body to better activate the central nervous system under greater loads.”
This is the exact words, Ive never worked up to a 1rm on DE day, Am I reading this wrong or is this something ive been missing. Ive never seen this in any articles on westside templates before.[/quote]
This doesn’t refer to a 1RM, per se, just a heavy single or double over 90% of your 1RM. Do this when you are feeling good, or on the third week of a cycle when the next week is a deload.
Bear
SE bench
Warmup on 45 degree back raise
Back raise
Inverted sit ups
Side bends to each side
Circuit done three times with static holds on each rep.
Bench
255 6x3 w/various grips
I am going to try to work this in more regularly, with work sets around 70-80%. I have not been training any lifts in this zone.
Face pulls from low pulley
2x15
Bear
RE Upper Body- 4/16/06- Sunday
A)35 degree incline db press
80x11 80x8 75x10
B1)BB Shrugs (w/ straps)
275x13 295x5+4 295x8
B2)Med Grip Chins
BWx10 BWx8 BWx8
C)L Lateral Raises
45x10 45x10 45x10 45x11
D1)Alternate DB Curls
40x6 35x11 35x10
D2)Incline Elbows Out DB exten
35x10 35x11 35x12
Notes: Workout started quite weak considering my normal numbers. After my first exercise I realized I was dehydrated so I drank a couple cups of water and felt like I regained some energy and strength. Low energy not surprising due to my work and sleep patterns. It’ll be better next week.
First time with elbows out extensions. Like em a lot.
Too tired to do ab work. Need to start getting more sleep.
-MAtt
Looking at the exercise description for the elbows out extensions I need to keep the dbs closer together at the top of the movement.
-MAtt
today’s w/o
MELB
- Deads- worked up to 455*1,1 missed 495 twice
- rack pulls- 455*2,2 about 2 inches below knee
- squats(lil more than shoulder width)- 185*9,9,9 with avg. bands(green) this was my first time with bands, and i love it have no idea how much at the top but it was def. hard.
- rope pull throughs-80*12,10,12
- back ext. 60*12,10
pretty good w/o, nothing special, i did really like the bands, wish i knew how much weight was on there
ME Bench
ME 2 bd w/ close grip- bar, 95, 135, 185/5, 205/5, 225/3, 230/2, 235/1, 240/1, 245/x
Tate presses- 30/6, 35/5, 40/5 for the next 3 sets.
BB Row- 135/5, 145/5, 145/5, 155/5, 155/5.
Skull Crushers- 75/12, 75/10
Face Pulls- 75/14, 80/12, 75/12, 75/12, 65/13
Pushdowns- 60/15, 70/10, 65/10
Bridges-25, 25, 25
Shrugs- 80/20, 90/12, 90/12, 80/15.
Ate shit all weekend and nothing today, and mowed lawns and worked all today. Last week I got a triple at 230 and 2 at 235. I didn’t match those but tied my regular PR.
ME Lower
ME Sumo Deads: 135x10, 185x5, 225x5, 275x5, 315x3, 365x1, 385x1, 405x1, 425x1, 445x1 PR! (This really didn’t feel all that hard, but it was a 30# max so I figured I’d stop there)
Good Mornings: 45x6, 135x5, 135x5, 185x5, 225x5, 225x5, 185x5
Plate Pulls (hammies): 45# 3x8
Side Bends w/ 80# DB: 5x12
Curls
DD
[quote]gags wrote:
today’s w/o
MELB
- Deads- worked up to 455*1,1 missed 495 twice
- rack pulls- 455*2,2 about 2 inches below knee
- squats(lil more than shoulder width)- 185*9,9,9 with avg. bands(green) this was my first time with bands, and i love it have no idea how much at the top but it was def. hard.
- rope pull throughs-80*12,10,12
- back ext. 60*12,10
pretty good w/o, nothing special, i did really like the bands, wish i knew how much weight was on there[/quote]
In the Elite Fitness Band Training Manual, it says that the average band is 190lb at the top and 135lb at the bottom, although it probably depends on the setup you use.
-MAtt
Acessory Workout- 4/18/06- Monday
A)Mini Band Lateral Flys
25, 20, 17, 20
B)Mini Band Tricep Pushdowns
28, 14, 15, 12, 12, 19
C)Band Pull Aparts
25, 25, 25, 25
Always get a crazy trap pump with the pull aparts.
-MAtt
[quote]Matgic wrote:
gags wrote:
today’s w/o
MELB
- Deads- worked up to 455*1,1 missed 495 twice
- rack pulls- 455*2,2 about 2 inches below knee
- squats(lil more than shoulder width)- 185*9,9,9 with avg. bands(green) this was my first time with bands, and i love it have no idea how much at the top but it was def. hard.
- rope pull throughs-80*12,10,12
- back ext. 60*12,10
pretty good w/o, nothing special, i did really like the bands, wish i knew how much weight was on there
In the Elite Fitness Band Training Manual, it says that the average band is 190lb at the top and 135lb at the bottom, although it probably depends on the setup you use.
-MAtt
[/quote]
good looks, i dont think it was that heavy though, and is that per band? so 190*2=380 at the top? i doubt it could have been that much due to set-up. i had to put it under the rack, then use 100lb db’s for spacers with 25lb plates laying in between the rack and the db’s so the db’s wouldnt roll.
[quote]gags wrote:
Matgic wrote:
gags wrote:
today’s w/o
MELB
- Deads- worked up to 455*1,1 missed 495 twice
- rack pulls- 455*2,2 about 2 inches below knee
- squats(lil more than shoulder width)- 185*9,9,9 with avg. bands(green) this was my first time with bands, and i love it have no idea how much at the top but it was def. hard.
- rope pull throughs-80*12,10,12
- back ext. 60*12,10
pretty good w/o, nothing special, i did really like the bands, wish i knew how much weight was on there
In the Elite Fitness Band Training Manual, it says that the average band is 190lb at the top and 135lb at the bottom, although it probably depends on the setup you use.
-MAtt
good looks, i dont think it was that heavy though, and is that per band? so 190*2=380 at the top? i doubt it could have been that much due to set-up. i had to put it under the rack, then use 100lb db’s for spacers with 25lb plates laying in between the rack and the db’s so the db’s wouldnt roll.
[/quote]
I think it’s safe to assume that the 190lb is for 2 bands. Also, it’s going to depend on your height. There is going to be a hell of a lot more tension if your 6’4 rather than 5’4. The best thing you can do is keep the variables consistent and see if your bar poundage goes up on the box squat, regular squat, and band lifts. But it’s hard to quantify the exact poundages.
-MAtt
Yoga
DD
[quote]Devil0351Dog wrote:
Yoga
DD[/quote]
Did a girl make you do this? Haha
I once watched Maid in Manhattan,
Bear
DE Bench
Warmup
45 degree back raise
Ab pulldowns
Bench
205, 6x3
225x1
275x1
300x1
I’ve been working on a few things in my setup and I felt like I had a ton of leg drive today. The 300 was easy, and I haven’t gone heavy to chest in awhile.
Pull ups
Pull downs
Cable side raise
Band pull aparts
2 sets of each exercise.
My school apparently wasn’t let in on the fact that it’s 70 degrees outside and heating the weightroom is no longer a necessity. I left an amazing line of crack sweat on the chair in the cafeteria; it sucks when you’re sitting with a girl, you have to simultaneously exit the chair and push it back under the table.
Bear
DE Squat
DE Low Boxsquates- warmup, 185/2, 185/2, 190/2 for the next 6, then 275/1.
Speed Pulls from 3 in. def- 225/1, 225/1, 235/1 for 6 singles, 275/1, 315/1 easy.
45 back ext- 60/12, 60/12, 65/12, 65/12
Pull Thru- 60/15, 60/15
Rev. Hyper- 20, 15
Side Bends- 55/20, 60/20
Med ball leg raise- 6/20, 11/20
Ab pulldown- 30/20
[quote]Mr. Bear wrote:
Devil0351Dog wrote:
Yoga
DD
Did a girl make you do this? Haha
I once watched Maid in Manhattan,
Bear[/quote]
I origionally started it as a way to meet sweet babes and get flexable…Then I started seeing someone so the picking up sweet babes went out the window and it provided stress relief because girls are the devil…Anyway, it’s a pretty good recovery day after ME Lower.
DD
[quote]Matgic wrote:
gags wrote:
today’s w/o
MELB
- Deads- worked up to 455*1,1 missed 495 twice
- rack pulls- 455*2,2 about 2 inches below knee
- squats(lil more than shoulder width)- 185*9,9,9 with avg. bands(green) this was my first time with bands, and i love it have no idea how much at the top but it was def. hard.
- rope pull throughs-80*12,10,12
- back ext. 60*12,10
pretty good w/o, nothing special, i did really like the bands, wish i knew how much weight was on there
In the Elite Fitness Band Training Manual, it says that the average band is 190lb at the top and 135lb at the bottom, although it probably depends on the setup you use.
-MAtt
[/quote]
Squatting with two ME deadlifts in the same day?
[quote]Ryu13 wrote:
Matgic wrote:
gags wrote:
today’s w/o
MELB
- Deads- worked up to 455*1,1 missed 495 twice
- rack pulls- 455*2,2 about 2 inches below knee
- squats(lil more than shoulder width)- 185*9,9,9 with avg. bands(green) this was my first time with bands, and i love it have no idea how much at the top but it was def. hard.
- rope pull throughs-80*12,10,12
- back ext. 60*12,10
pretty good w/o, nothing special, i did really like the bands, wish i knew how much weight was on there
In the Elite Fitness Band Training Manual, it says that the average band is 190lb at the top and 135lb at the bottom, although it probably depends on the setup you use.
-MAtt
Squatting with two ME deadlifts in the same day?[/quote]
do what you can stand