Page 4 of 46 FirstFirst ... 2345614 ... LastLast
Results 76 to 100 of 1139

Thread: Slashkills Quest for Dominance

  1. #76
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Sorry to hear that you missed 210, but at least you showed up your family. I still think you should give 5/3/1 a chance, but I understand that if you have a training partner, you guys should do similar stuff. I would still adapt it some though, because going for singles won't help you as much as a 3 or 5RM. I have actually been doing a lot of reading about westside, but I've decided not to do it until I'm out of college. At home, I can use bands, boards, etc. so I'd have more stuff to use for the template. Either way, just keep working hard and you'll progress on whatever you choose, especially since you have a workout partner to push you.

  2. #77
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    Yea if we are on the same routine i think that would be best. I think ive learned a lot about westside after the last time i ran ws4sb. im going to stick with 5rm and 3rm for both squats and bench. Im actually going to go back and rerun matt rhodes squat routine because it worked well for me.

    Im also in the virtual competition in the Pl section so i will be doing 1rm on all lifts around nov 30th. a partner plus the competition should be some good motivation.

  3. #78
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Quote Originally Posted by slashkills View Post
    Yea if we are on the same routine i think that would be best. I think ive learned a lot about westside after the last time i ran ws4sb. im going to stick with 5rm and 3rm for both squats and bench. Im actually going to go back and rerun matt rhodes squat routine because it worked well for me.

    Im also in the virtual competition in the Pl section so i will be doing 1rm on all lifts around nov 30th. a partner plus the competition should be some good motivation.
    Yeah that will be great motivation. I had thought about entering that competition, but my bench routine isn't over until early december, so I don't want to screw it up. Not to mention that I have squatted or pulled in a while so my numbers would suck. I might do it over my winter break to see where I would have been. I'll be following your lead up to it though. Got any ideas of what your ME rotation will be? Oh and from what I remember, don't leave out pulling!

  4. #79
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    thanks man. im going to pull every other week. For ME lower days i dont have a choice its ME free squat every week with 1,5,5,1,3,5,then competition. 5rm seem to really build my squat.

    upper movements
    2board 5rm
    1board 5rm
    floor press 3rm
    chest 1rm
    2board 5rm
    1board 3rm
    competition
    Last edited by slashkills; 10-18-2009 at 01:09 PM.

  5. #80
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Quote Originally Posted by slashkills View Post
    thanks man. im going to pull every other week. For ME lower days i dont have a choice its ME free squat every week with 1,5,5,1,3,5,then competition. 5rm seem to really build my squat.

    upper movements
    2board 5rm
    1board 5rm
    floor press 3rm
    chest 1rm
    2board 5rm
    1board 3rm
    competition
    Seems like some solid choices. I'm looking forward to seeing how you do.

  6. #81
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    thanks man me to because my bench has been slow going lately.

  7. #82
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    ME Squat

    free squat
    135lbx10
    185lbsx7
    205lbsx2
    225lbsx2

    Notes: woke up early before school today so i decided to do squats now. I also opted to try and rep 225 instead of maxing because i wasnt feeling lucky today. Ill do acc. work after school.

  8. #83
    Senior Member PIERCEY's Avatar
    Join Date
    Jul 2009
    Posts
    591
    Nice bench and squats brah.

    205 is a pretty good bench at you BW though. Better than mine and I have almost 30lbs on you. Keep up the good work!

  9. #84
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Liking them front squats dude.

  10. #85
    Senior Member Drew92's Avatar
    Join Date
    Jul 2008
    Location
    Michigan
    Posts
    951
    Quote Originally Posted by slashkills View Post
    ME Squat

    free squat
    135lbx10
    185lbsx7
    205lbsx2
    225lbsx2

    Notes: woke up early before school today so i decided to do squats now. I also opted to try and rep 225 instead of maxing because i wasnt feeling lucky today. Ill do acc. work after school.
    Dude your crazy the last thing I would want to do right after I wake up are squats and I'm a morning person.

  11. #86
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    Finishing ME lower

    defecit deads(on 2 plates so what ever height that is)
    135lbsx10
    185lbx5
    205lbsx2x5
    -i like these and could have gone higher but i have a harder time holding my arch

    DB Lunges
    40lbsx2x12 ea. leg

    calf raises
    185lbsx3x15

    rack walk outs
    225lbs
    245lbs
    275lbs
    275lbs
    275lbs
    *all held for 3-5 secs

  12. #87
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    Quote Originally Posted by PIERCEY View Post
    Nice bench and squats brah.

    205 is a pretty good bench at you BW though. Better than mine and I have almost 30lbs on you. Keep up the good work!
    Quote Originally Posted by CoCoa View Post
    Liking them front squats dude.
    Quote Originally Posted by famous636 View Post
    Dude your crazy the last thing I would want to do right after I wake up are squats and I'm a morning person.
    thanks fellas

  13. #88
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Nice squatting man!

  14. #89
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    Thanks bro!

    Well, i asked travis about my above ME layout for the next 6-7 weeks and he said 3rm over 5rm and that 1boards arent the best option. So im thinking about replacing them with a lift ive never tried, towel bench or foam press. Thoughts or suggestions? any other lifts i could use as my ME movement?

  15. #90
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Effort is nice guy, make no mistake...you be mixing **** up in here.

  16. #91
    Senior Member
    Join Date
    May 2007
    Posts
    2,617
    Great work lately, man. Do you have access to bands? Perhaps something with bands might be good.

  17. #92
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    Yea i have bands. Could i do something with them on ME bench with only a 210max

  18. #93
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Quote Originally Posted by slashkills View Post
    Yea i have bands. Could i do something with them on ME bench with only a 210max
    Yeah, I would think so. I would just make sure that you still have enough weight on the bar so it doesn't get too light at the bottom. I'm not sure how you set yours up, but Travis said I should use my light band on ME since I would have to run it under my bench rather than having 2 separate bands. I'm sure if you ask Travis or Vin, they could give you some good suggestions. I also know that in Vin's 600lbs article he just picks 4 exercises and rotates them, with a deload every 3rd week. So you could do something like 2brd, floor press, chest, deload, bands, 2brd, etc. But, I've never done a true westside template so I'll leave this to someone that has.

  19. #94
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    Lookin stronger and stronger everytime I check in here man. Keep it up!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  20. #95
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    thanks guys!

    gator-i gave the band bench a shot today and i like it. The bands will help teach me to stay super tight and to explode and grind out weight. As long as i really hit my upper back and chest after band benching i should be ok. Thanks for the help

  21. #96
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    ME Bench

    bench w/ doubled minis
    barx10
    135lbsx8
    155lbsx3
    165lbsx1
    175lbsx1
    165lbsx1
    155lbsx3

    wide grip bench
    135lbsx2x5
    155lbsx2x5

    JM Press
    barx10
    95lbsx2x7

    DB Rows
    30lbsx12
    50lbsx12

    push press
    barx10
    65lbsx10
    85lbsx7

  22. #97
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Nice work man! Do you know how much tension your set up adds?

  23. #98
    Da Bears slashkills's Avatar
    Join Date
    Dec 2008
    Location
    Joliet, IL
    Posts
    2,749
    Im not exactly sure but id say roughly 30lbs on chest and 60lbs at lock out

  24. #99
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Quote Originally Posted by slashkills View Post
    Im not exactly sure but id say roughly 30lbs on chest and 60lbs at lock out
    Ok, I was just wondering. I knew all set ups were different and I wasn't sure if you had just locked out 265lbs and pressed 220lbs off your chest. Either way, good work man.

  25. #100
    Senior Member
    Join Date
    May 2007
    Posts
    2,617
    Great work, man. Great exercise selection, too. Glad you like the band benching. I haven't done it in quite awhile, but I included some of it in this cycle.

Similar Threads

  1. My quest for perfection
    By BFGUITAR in forum Member Online Journals
    Replies: 0
    Last Post: 07-10-2007, 11:22 PM
  2. A Canadians Quest...
    By canadianbuilder in forum Member Online Journals
    Replies: 75
    Last Post: 05-17-2007, 06:42 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •