I have been doing westside religiously for almost three years now and love it. I think it is the cutting edge PL principles.
my problem is quite weird: my assistance is pretty strong but my ME lifts are pathetic. I look at other guys' logs and they have similar assistance but WAY stronger ME lifts. so far westside gave me little strength but huge muscle gains, mainly in back, tris, hams, shoulders.
I am low bodyfat 220 and here are some of my lifts:
low box squat 10" 315x5
high box 18" 440
floor press 315
DB rows 130 for sets of 8
skulls 135 for sets of 8
DB bench 90's for sets of 8
DB extensions 60's for sets of 8
pulldowns 200 for sets of 8
surgs 440 for sets of 15
Dimel deads 315 for sets of 20
45 degree hypers 70's for sets of 8
ab pulldown 220x8
I've gained some solid muscle but not much strength. how come my assistance is so much stronger than the ME lifts? or maybe I should put it the other way round: how come my ME lifts are so ****in' weak compared to my assistance?
my ME lifts are the same for months now yet I hit PR's on assistance regularly.
please help, I am confused.
thanks a lot
From those numbers it looks like 2 things are happening. 1) You're very weak out of the hole 2) Your squat form needs work.
This is what I would do in your situation:
1. Get on a parallel box for ME work and work up to a 5RM on week 1, 3RM week 2, and 1RM week 3.
2. For week 4, get rid of the box and free squat for a 5RM, then 3RM week 5 and 1RM week 6. (You might want to take a deload after week 3 or week 6)
3. Video tape all of your squats and review them or post them here for others to review. The discrepancy between your squat and GM/DL numbers looks like a form issue, so you need to figure out what you're doing wrong and correct it.
This is just what I would do personally. But there are many ways to approach it.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
excellent advice, thanks a lot.
I change the ME lift every week:
10" low box