skaman's WSB training Journal

[t3c]

ok skaman, problems i see here:

- your box squat weight and speed bench weight are practically the same. why?

- you are doing partials that will not definately help your bench. Especially if you don't even use a bench shirt or plan on competing. Since you are new to weightlifting somewhat i think you should just do full range of motion.

-whats your diet like, I hope you are eating enough to compensate for the running you do in track.


you really should consider a full range of motion for ME days with different rep schemes. by doing partials you are not working certain muscles. When you board press or whatever...you are almost taking the bottom of the bench out of the lift. When you go to bench raw...you'll be stronger at the top, but what about the bottom?

same goes for squats. if you took away that box that you are getting used to squat on...would you be able to get down low AND sit back enough without it? Its better to learn and practice actual squat form for a while. You said you practiced for a week before you started...and I think it takes much longer than that to have good form.



this is not insulting you in any way at all, just helping you out.

 

[jeremys]

am I, on westside supposed to do like sets of ten for all of my accessory work? well on the website it says to do 2 sets of 3 for close grip, for rows, I decided to do the reg park old school program for strength and size, and for the plate raises, I would up the weight, then over the next few workouts work up to a set of ten, then up the weight again

gotcha..remember the sets of 3 aren't every week, just every couple weeks i believe

 

[skaman607]

Alright tomorrow I'm gonna try this

Squat-ME stuff

Glute Ham Raise

5x5

Partial Deadlifts

3x20x100

Reverse Hypers

3x8

Weighted situps

5x10x35

Side Bends

2x10x50


hOw does this look?

 

[jeremys]

is that 20 reps for deads? i wouldn't do that

my GH raises are in the 12-15 rep ranges for about 3 sets. i personally would do that instead of 5 sets of 5.

 

[skaman607]

well they're really just partials, I'm doing them off of a 12" box but do you think I should cut the reps t 12 maybe?

12 reps od GHR? that's killer

 

[jeremys]

12 reps for glute/ham is killer, but that's the way i like it. 5x5 might work though. just letting you know what i do..

i'm not really sure about partials but i think most people who train westside do heavy partials for ME, and move the pins down ever couple weeks. not sure though

 

[skaman607]

so maybe 6 reps?

 

[jeremys]

for partial deads? yeah, i think that could work

 

[skaman607]

well everything went as planned, here are the weights I didn't post previously

Squat: I was going for a 3 rep max

25x5
45x5
65x5
85x5
95x3
105x3
110xI can't wait til my birthday

partial deadlifts

3x6x145

GHR 5x5 my ams were giving me trouble tonight

 

[skaman607]

ME Upper

Bench Press

25x3
45x3
65x3
85x3
95x1
105x1
110xmiss
110x1 PR!

JM Press

45x3
65x3
85x3
85x3

DB Incline

2x8x25

Bent Over BB rOws

4x6x80

Front Plate Raises

3x8x25