I'm gonna try this Westside routine. I've been reading about it and asking alot of questions. I am probably gonna screw this thing up early on but hopefully I'll get it in check before too long.
Quick stats for the end of weightlifting year 1.
Any tips would be appreciated
Day 1 ME
Good Mornings 1x5/135 1x4/155 1x3/175 1x2/185 1x5/155
Rack Pulls 1x12/225 1x11/235 1x10/245 1x9/265 1x8/285
Weighted Sit Ups 1x12/bw+10 1x12/bw+12.5 1x12/bw+15 1x12/bw+17.5
DB Side bends 1x8/35 1x8/40 1x8/45*
SLDL 1x10/135 1x10/185 1x10/225
* Didn't have my DB's in yet so I used the only weight I had, these will be more heavy.
1.On ME day should I do ALL of my exercises to a 1-3 rep max (failure)? Or just the First big exercise (GM's in this case)?
2. Did I ramp up my weight correctly for my GM's and or the rest of my exercises?
Day 2 DE speed Bench
CGBP 1x3/120 1x3/120 1x3/120 1x3/120 1x3/120 1x3/120 1x3/120 1x3/120 1x1/150
DB Press 1x5/50 1x5/60 1x5/65
Skull Crushers 1x10/85 1x8/85 1x8/85
T-Bar Rows 1x8/90 1x5/135 1x6/145 1x6/110 *45lb plates 1x6/125 **25lb plates
Shoulder work: Side Raise 1x8/15 1x8/15
Front Raise 1x8/15 1x8/15
Now the 120lbs on the bench was 60% of my 1 rep max right now (200). My grip was on the edge of the smooth area (not on it though). 40-60 seconds between sets.
1. I did the other exercises (other than bench) as ME. Should I be doing the same %60 speed work on ALL the Exercises or just the CGBP?
2. Should the last rep of CGBP @75% be done as close grip or regular grip bench?
lets see, on DE day you of course do your bench for speed work. most guys do close grip stuff on DE day. you don't have to do the other exercises as ME, i usually like to do some high rep tricep stuff on my DE day, it just depends what you feel like doing, just make sure and blast those tri's, they are very important. on lifting til failure- it depends on what works for you. once again, most guys (including myself) at least work til failure on whatever your main lift is for that day, or at least a triplet. rack pulls are good to do to a single, but i wouldnt worry about doing ab stuff til failure. hope that helps some, i'll check in from time to time.
another thing that will help you out is eating more. don't rely so much on supplements to get your protein and calories in. eat meat, and with your protein shakes throw in natty PB, oats, olive oil, dead animals, etc. i drink shakes with 500 more calories in them than you eat a day on a regular basis.