What I did today as a result of not knowing what to do:

[crayonofdoom]

6/9/03

=Bench Press=
1x10 45 lbs
1x10 95
1x5 135
1x5 185
1x3 225
1x3 275
1x2 300
1x1 300
1x3 275
1x3 275
1x3 275

=3 Board Press=
1x3 285
1x3 285

=Close Grip Bench Press=
1x5 155
1x5 175
1x5 185

=Pull Ups=
2x8

1x8 + 1x8 T-bar Rows With 90 lbs

Was this a waste of Gym Time? I want to do westside, but I'm having trouble figuring the details out!

 

[BodybuildingUniverse]

my $.02 is - depending on your goals - any time off the couch is hardly wasted. Any powerlifters in the gym to hook up with?

 

[spatts]

COD...I will tell you how a similar routine would've looked for our crew. Take what you will:

3 board press:

Work up to a 1RM, and stop. This day (assuming it's ME day) is about strain. Get to the weight that you have to eek out 1 of, and STOP. We never max out a full ROM, but we max out 2 days a week on PARTIALS (like board presses).

Close Grip Floor Press:

Work up to a 3 RM. Go to the weight that you have to eek out 3 of, then STOP.

Accessory Work:

Triceps: JM's, Rolling extensions, etc...pick one
Shoulder: Seated power cleans, face pulls, Stability ball press, etc...pick one
Lats: Barbell rows, T bar rows, lat pull downs, etc...pick one



EAT * SLEEP * EAT * ACTIVE RECOVERY * EAT * SLEEP * EAT

 

[Liftbig]

thats pretty much how i would do it, maybe a few extra exercises if im feeling real good.

 

[Vulgar_Display_Of_Power]

Spatts-

DO you feel recovered enough to hit tris heavy 2x a week?

Seems like when I do them 2x, my numbers seem to stagnate, and spped work slows down.

What do you think?...

 

[spatts]

I don't hit tris that heavy twice a week, I never go to failure, and I do TONS of active recovery. It's difficult for me to overtrain doing anything, really. I eat and sleep alot too.

 

[crayonofdoom]

Thanks y'all, there's only one powerlifter in our gym, he's an old timer, really he's about 63, He's from Poland and I can't uderstand him. Other than him, there is really no one else I can train with other than my girlfriend who's currently trying HST (hehe she liked my results ) and a good friend of mine who's training for the marines.

I've always wondered, but never asked: what are JM's?

Thanks again!

 

[crayonofdoom]

6/10/03

Squat (ATF)
1x10 45
1x10 95
1x5 135
1x5 185
1x3 225
1x3 275
1x2 315

1/2 Squat (parallel)
1x1 365
1x1 405
1x1 430 PR!

Good Mornings
1x5 115
2x5 125
-does those numbers seem unnaturally low to anyone else?

Shoulder shrugs on Trap Bar
4x15 185
-my trap routine is on thursday


When using westside, what does one do for accessory work? I mean for Bench press it is tri's and Lats and shoulders right? but what rep/sets do I do?

 

[Tiervexx]

6/10/03
Good Mornings
1x5 115
2x5 125
-does those numbers seem unnaturally low to anyone else?

Something is VERY wrong with that. With the amount that you can squat you should be able to more than double that weight. The most i have ever squatted ATF is 255 for a double and yet i can still very easily do 205 for a set of 8. this was on strait leg deadlifts not good mornings but their should not be that much of a difference.

 

[spatts]

How were you doing your GMs? What stance? How far down? Etc...

On move to, go to a 3RM, and STOP. Get the repping it out, volume crap out of your head on MAX EFFORT day. 2 x5 is not MAX EFFORT.

Traps can be hit on bench day. Do your lower back/abs/glutes/hams, your CORE, on SQ/DL day.

For us, accessory work would've been:

Heavy ab pull downs(abs) and db side bends (obliques)
Reverse hypers (lower back)
GHRs (hammies, lower back, glutes, calves)