skaman's WSB training Journal

[skaman607]

DE upper body

Bench Press I couldn't keep my shoulders on the bench

10x3x65

Close Grip Bench Press

25x3
45x3
50x3
60x3
65x3
70x3
70x3

bent Over rows

3x8x65

Plate raises

3x7x20

 

[jeremys]

how didnt your shoulders stay on the bench? did they pop up at the top of the bench or were you sliding off?

 

[zackdarnell]

Not really sure you you mean by you couldnt keep your shoulders on the bench, but make sure you have your shoulder blades polled together the whole time.

 

[skaman607]

they popped up at the top, I think my lats aren't strong enough

 

[jeremys]

you mean you pressed so fast that you popped up off the bench a little at the top?

i've done that a few times. its normal, usually when you're not using bands

 

[t3c]

hmm skaman

i was doing some thinking...about my training then after that you came to mind. I started westside only after a little bit of training regularly. I practically started squatting and deadlifting as I started westside. After all the box squatting and rack deadlifts and partial movements i realized that its not a good idea because i need to have some experience with the FULL movement first. to learn form...ect.

Now, I think it would be a good idea to maybe do ACTUAL squats on ME squat day, just change your rep schemes around each week. I do think its a GREAT idea to train dynamically, and to use most of the asistance westside suggests.

just a thought.....

 

[skaman607]

actually I have been squatting and deadlifting for awhile, and even took a week just to work on form since I started WSB

do you think I should do deads on ME days also (different ones of course )

 

[t3c]

hmmm why don't you try something like this

ME squat
various rep schemes, then try to beat that rep scheme after you cycle through your others. just like you would try for a pr on a ME move. try to beat that weight

ME bench
regular bench
various rep schemes
- tricep move (boardpress or something)

DE squat
use a box on DE day to practice sitting back


DE bench




maybe you could deadlift every few weeks on ME day.


this is basically what deciever does...i'm doing something like it as well. My full squat form and strength is alot better then when i was doing partials. I think it makes more sense especially for the beginner or someone at least new to PL form.

 

[jeremys]

i agree with tec on the reps for ME.

also, board presses, for assistance work, are usually done for reps. just makin sure you know that, though you probably already do

 

[skaman607]

so it wouldn't be a true ME day?

anyway i lifted before i saw your last post, so here goes

ME Squat

Low Box Squat (13") is this too low (I'm 6'2")

25x3
45x3
65x3
85x3
95x1
105x1
I had the same unracking problem as before

Glue Ham Raises I can feel my hamstrings getting a lot stronger

5x5

Partial Deadlifts (on a 13" box) once again these were killer

3x12x100

Reverse Hypers

3x8

Weighted situp

2x12x25

Leg raise

2x8