Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    patricky
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    Patricky's Westside shoulder rehab log

    As it turns out Sheiko is too much volume for my lower back. I have no issues with max effort work. So it's a Westside routine for me for lower body from now on. I enjoy it better anyway so that's good.
    Was really strong on the front squats today. I managed 127kg despite having never done them, but obviously the zerchers I did earlier would have greatly helped

    Front squat
    67kgx2, 87kgx1, 107kgx1, 127kgx1 grinder

    Glute ham raise
    2 reps, easier than last time which is odd as I've gained 10kg.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  2. #2
    BULK_BOY
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    Welcome Back Mate! Nice job on the Front Squats.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )
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  3. #3
    patricky
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    Quote Originally Posted by BULK_BOY View Post
    Welcome Back Mate! Nice job on the Front Squats.
    Cheers mate
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  4. #4
    patricky
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    Well I worked out hungover today and even 77kg felt like a TON.
    Still managed to get a PR though.

    ME lower
    Zercher squat
    77kgx3, 117kgx1, 157kgx1 40kg PR!!!!

    Glute ham raise
    2 reps, 3 reps

    Reverse hyper
    5 reps 30kg.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  5. #5
    patricky
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    Thoguth I would do somedumbbell rows to see how my shoulder acted. I got some mild pain so I stopped.

    Dumbbell rows
    43kgx2x5
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  6. #6
    patricky
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    Odd day today. I did some of my speed squats and they felt heavy so I thought screw it back to sheiko.

    Waited about 2 hours then decided to do some deadlifts to base my peercentages off of. As it turns out Westside has been awesome to me.

    I haven't deadlifted over 200kg in 9 months however today I managed to get 230kg. Conjugate training obviously works.

    Speed squats
    70kgx2, 100kgx5x2

    Deadlifts
    70kgx3, 110kgx1, 150kgx1, 190kgx1, 230kgx1, 240kgx fail
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  7. #7
    BULK_BOY
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    Solid DLs. You'll get 240 next time.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )
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  8. #8
    patricky
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    Quote Originally Posted by BULK_BOY View Post
    Solid DLs. You'll get 240 next time.
    Cheers mate
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  9. #9
    patricky
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    ME lower
    Front squats
    77kgx3, 117kgx1, 160kgx1 PR, 162kgx1 PR by 15kg.

    Glute ham rasie
    5 reps, 3 reps

    Reverse hyper
    5 reps 30kg

    Sweet workout!
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  10. #10
    patricky
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    Finally figured out how to do hip belt squats with my row machine and standing on 4 20kg plates.

    Hip belt squats
    80kgx6, 80lgx12, 120kgx4 HARD, haven't had a leg pump like this in years.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  11. #11
    patricky
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    Rack deadlifts
    60kgx3, 100kgx3, 140kgx1, 180kgx1, 230kgx1, 252.5kgx1 PR

    Hip belt squats
    120kgx8, 120kgx1

    Glute ham raise
    5 reps, 4 reps

    Reverse hyper
    5 reps 40kg.

    All in all I'm progressing nicely with Westside.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  12. #12
    BULK_BOY
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    Congrats on the PR! Solid Pulls mate.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )
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  13. #13
    patricky
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    Quote Originally Posted by BULK_BOY View Post
    Congrats on the PR! Solid Pulls mate.
    Thanks mate. Hoping to deadlift 600 soon
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  14. #14
    patricky
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    Injured my left kidney a few nights ago drunk and it's still a bit sore today so I'll do my workout tomorrow.
    Thought I'd do some farmers to see how they felt. Only managed 75kg. Not woo bad as there is no knurling on the handles and the cloth thing came off.
    Funny how strongman will carry over to powerlifting but the reverse is completely different.
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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  15. #15
    patricky
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    Awesome workout today. No back pain at all. the reverse hyper extension is working great. I have prgressed from 10kgx5, to 50kgx5.
    Only bad thing is that my shoulder has gotten worse from the physio. Hopefully this heals soon because this is a real pain in the arse. Might have to have surgery I think

    Front squats
    77kgx5, 82kgx5, 97kgx2x3, 112kgx5x3

    Glute ham raise
    5 reps, 6 reps

    Reverse hyperextension
    50kgx5 reps
    Best lifts: 245kg deadlift, 162kg Front Squat, 145kg bench, 105kg log press, 250kg yoke carry, 115kg farmers, No. 2.5 Captains of crush
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