The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Levantar's Avatar
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    Levantar's Westside Journal (lifting year 2)

    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.

    Weight 185lbs

    Bench 1x1/225

    Dead 1x1/380

    Squat 1x1/315

    Any tips would be appreciated
    Last edited by Levantar; 10-23-2007 at 04:53 PM.

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  3. #2
    Senior Member Levantar's Avatar
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    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.

    Questions:

    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?

  4. #3
    Senior Member Levantar's Avatar
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    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.

    Questions:

    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?

  5. #4
    GFH Lones Green's Avatar
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    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.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #5
    GFH Lones Green's Avatar
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    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.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #6
    Senior Member Levantar's Avatar
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    Well, Thanks for stopping and helping out. Hopefully I will have some success on this routine. Thanks again.

  8. #7
    Senior Member Levantar's Avatar
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    Quote Originally Posted by lonesXedge View Post
    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.
    My fitday is not accurate or up to date. Sometimes I put some stuff in other times I don't put any in....I should keep better track. I usually have about 3000 cals a day

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