Keep moving forward to the goal(s), clearly made great strides up to this point.
You are wayyyyyy past the newbie stages where substantial weight gain will make a huge difference in your lifts/physique.
It would be a huge waste bulking to 260. You will spend months, if not a year dieting that off.
Last edited by FearFactory; 04-11-2012 at 10:32 AM.
ME Upper 04-12-2012
Floor press, thumbs from smooth
Wanted three on the 225lbs set, but it wasnt there.
I really need to start planning my training better. I feel like im always just maxing out and its not leading to any gains. Like Tone said i need to use Prilepin's table better and plan my cycles. For anyone that is reading (especially Tone, Brian), i could really use some guidance.
DE Lower 04-14-2012
Parallel box Squat
2x70kg (155lbs) <- add belt, loose
Speed was pretty damn good today.
Deficit deads, standing on 45lb plate
These flew up. Much faster than last week's regular deads.
Deficit SLDL, standing on one of those step thingies
Straight legged Sit-ups
Nice job with those efforts, good luck with dialing in and improving the programming.
Went in for DE Upper this morning. Had a short night sleep. Shoulders, elbows, triceps were sore and speed was crap. Decided to leave it after 6 ugly sets. Went to do some pushdowns but even with much lighter weight they felt heavy. Went home after that.
Really dont know how to figure this out. Its obvious it isnt working but im not sure what to correct or change. I might just switch to 5/3/1 so i can just follow the program.
I haven't really been posting in here much, but I've been lurking consistently. I just don't think Westside is working out for you at this point LuNa. You were doing really well on the old DC-style split (besides shoulder pressing, but shoulder pressing is a bitch anyways), and I was surprised to see you switch off.
If I were you, I'd go back to 5/3/1 or even give Madcow 5x5 intermediate a shot. I think you need more frequency and/or more practice with the actual comp lifts.
in b4 WS fanboys hate on me.
531 is good as! I had followed it for years before trying the more russian style programs. It is the program I always resort back to too
Agree with Ryan. I don't see the point of westside for someone who doesn't do meets. Good old weekly to bi weekly progression is all you need on a recreational level. Try to have fun. You know what's fun? Weekly progression .
Could try DC, don't read into the gospel of not being ready for it. It is more about recovery and knowing what exercises to pick more than absolute strength. You could just do the exercise split and straight sets if you don't want to RP.
Last edited by FearFactory; 04-16-2012 at 01:00 AM.
I think you need more frequency and/or more practice with the actual comp lifts.I think this pretty much summarises all that is wrong at the moment. I did learn some things during these last weeks:I feel like im always just maxing out and its not leading to any gains.
- I need to squat more. My goodmornings arent weak (in comparison with my squats) so i feel the carryover isnt that great for me.
- Doing high volume of speed squats (20-25 sets) really helped with my speed. Im not explosive at all but felt strong out of the hole after doing this.
- My bench sucks. Thats it.
I am going to just squat/bench on ME days. Intensity/volume will be based on Prilepin's chart and will built up during the 8 week cycle.
I dont want to give up just yet. I have learned a lot about myself already and feel it would be worth tweaking this.
Madcow looks pretty good, but i would rather do that when i am in a gaining phase. I want to be able to eat my face off whilst squatting three times per week.
Most can get more bang for their buck with greater lift frequency on squats or DLs. That's why I enjoy my double rotation, 2x a week frequency per bodypart that I almost always resort back to.
Then again, there are those exercises I just suck at and can barely make them budge.
I think the DC routine is good for the fact that it is predicated on frequency and progression. You have to progress, and I always see certain lifts progress like mad, but they are lifts that I'm normally strong at.
I think DC is a solid routine, even if you don't train with the intensity it advocates. Getting the frequency and then the 2 weeks between lifts makes you feel that you are "certain" you'll do better as you have to increase the weight or reps.
5-3-1 worked wonders for the short period I ran with it. Bench was nearly the best it ever has been on that routine.
Consistency is the key to success within this sport...
Here is the thing...you can't put use an absolute number to say you are ready for a program. Everyone is different in terms of their strength ceiling. But if it is taking you 2-3 weeks to progress anyway on each movement, then why not do the 3 way DC lays out? Just go by how fast you are progressing to choose how much rotation you need. If you can still add weight every week, stick with a basic set of movements...then go to a two way....then eventually a three way like DC.
It really has little to do with absolute strength. By some people's definition, 95% of people would never be ready for DC. I will always be a terrible squatter. So by their definition, I am supposed to slave for 10 more years getting my squat numbers up then start DC when I am 38 and on the decline? Makes no sense. Most people who have insane strength numbers were gifted that way.
AM weight: 105.2kg (231lbs)
BW squats, TKEs, Leg Swings (front/side), hip stretch
Felt great squatting again. Changed form slightly. I moved my hands further out, got the bar lower on my back and squeezed my shoulder blades together. Strength was good, especially on the last two sets.
Standing band crunch
20xsmall, each side
20xsmall, each side
20xsmall, each side
I don't think I could do DLs followed by squats. Too spent after either one of those! Strong workout there, bro.
D 435 / S 340 / B 305
"I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB
"OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL
"Test does a body good." - Severed Ties
Nice session. The squat/DL combo is tough