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Thread: Time to give this "Westside" training a shot

  1. #301
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    Quote Originally Posted by bearwolf View Post
    Those %s look a little high for DE work... you keeping the speed up?
    Westside protocol says 50%, but that is for equipped experienced lifters. From what I've read unequipped lifters need to use a higher percentage (~10% higher). It seems the speed is fine so far. The deads were a bit higher, but that's because 215 is waaay to easy. I'll hopefull be going for a PR on sunday, which will mean bigger weight anyways.

  2. #302
    C.S.C.S. ddegroff's Avatar
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    Nice squattin' bro!

    Your strength is crusing up!
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    CF WOD and Recomp...
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    I've set it back - you might need to reboot, though..." -Built

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  3. #303
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    ME Upper

    Bench press
    4x95
    2x115
    1x135
    1x155
    1x175 (PR)
    missx185

    Tricep pulldown
    10x40
    8x50
    8x50
    6x50

    DB Cuban Press
    10x10
    10x10

    NOTES
    It was definately nice to set a PR, especially on bench I got 185 a couple inches off my chest and then it didn't go anywhere The 155 went up surprsingly easy, but I think I really need to work on my explosiveness. I'm going to lower the weight I used on DE day and work on blasting it off my chest.

  4. #304
    phil 4:13 Bako Lifter's Avatar
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    Nice job on the PR man.

  5. #305
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by RedSpikeyThing View Post
    Westside protocol says 50%, but that is for equipped experienced lifters. From what I've read unequipped lifters need to use a higher percentage (~10% higher). It seems the speed is fine so far. The deads were a bit higher, but that's because 215 is waaay to easy. I'll hopefull be going for a PR on sunday, which will mean bigger weight anyways.
    Got it in one! Good to see you listened and getting stronger

    Looking forward to your deadlift PR!

  6. #306
    WBB Team Captain Coke's Avatar
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    Fine sets, props on the flat bench PR.

  7. #307
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    ME Lower
    Deadlift
    5x135
    3x185
    2x205
    1x225
    1x245
    1x275
    1x295
    1x315 (PR +10)
    1x325 (PR +20)

    Good Mornings
    10x115
    *Hip started hurting so I stopped

    Leg Curls
    10x95
    10x95
    8x95

    Standing Abs
    12x60
    12x70
    8x70 (oops, too heavy)
    12x60

    Hypers
    12x25
    12x25
    8x25

    Notes
    Any workout with a PR is a good one The PRs weren't easy lifts, but they did go up smoothly. I paced around for a bit trying to convince myself to go for 335, but couldn't get my head into it.
    On an unrelated note, I saw a guy wearing a Westside Barbell t-shirt. Don't see that very often.

  8. #308
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    Quote Originally Posted by Bako Lifter View Post
    Nice job on the PR man.
    Quote Originally Posted by CoCoa View Post
    Fine sets, props on the flat bench PR.
    Thanks!

    Quote Originally Posted by Risk10k View Post
    Looking forward to your deadlift PR!
    Ask and you shall receive.

  9. #309
    Who me? Chubrock's Avatar
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    Been awhile since I've been over here. Great to see you putting up PRs man. Nice job.

    Fuck, fight, or hold the light.

  10. #310
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    Quote Originally Posted by Chubrock View Post
    Been awhile since I've been over here. Great to see you putting up PRs man. Nice job.
    Thanks man, feels good to be making some good progres.

  11. #311
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    DE Upper

    Flat Bench
    8x3x105
    1x135
    Incline DB Press
    5x45
    5x45
    5x45

    Narrow V pushdown
    10x60
    8x70
    6x70

    Cable rows
    8x110
    8x110
    8x110
    6x110

    Front, side and rear delt raises

    Notes
    The bar felt slow as ****. I don't get it. The up side is I did all 3x5 for incline DB press and found a substantial weak point: the delt raises. I had to use 12.5 lb dumbells

  12. #312
    GFH Lones Green's Avatar
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    Quote Originally Posted by RedSpikeyThing View Post
    DE Upper

    Flat Bench
    8x3x105
    1x135
    Incline DB Press
    5x45
    5x45
    5x45

    Narrow V pushdown
    10x60
    8x70
    6x70

    Cable rows
    8x110
    8x110
    8x110
    6x110

    Front, side and rear delt raises

    Notes
    The bar felt slow as ****. I don't get it. The up side is I did all 3x5 for incline DB press and found a substantial weak point: the delt raises. I had to use 12.5 lb dumbells
    awesome dynamic day. im glad you found that weak spot.

  13. #313
    WBB Team Captain Coke's Avatar
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    Past couple of efforts help to keep you on the mark dude.

  14. #314
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    Quote Originally Posted by lonesXedge View Post
    awesome dynamic day. im glad you found that weak spot.
    Thanks, I'm going to start poundung on my shoulders and see if that helps my bench.
    Quote Originally Posted by CoCoa View Post
    Past couple of efforts help to keep you on the mark dude.
    Thanks!

  15. #315
    cakin Cirino83's Avatar
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    Nice efforts lately. Focus on your weak point and enjoy the progress with everything else

  16. #316
    C.S.C.S. ddegroff's Avatar
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    Huge dead PR's bro, nice work.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  17. #317
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    DE Lower
    Squats
    9x2 @ 200 (65%)
    single @ 260 (85%)

    Deadlift
    6x1 @ 230 (70%)

    conventional deads off 2" platform
    8x135
    8x155
    8x155
    8x155
    6x155

    Standing abs
    12x50
    12x60
    12x60
    12x60

    Hypers
    Not gonna happen.

    Notes
    Holy mother of God this was a tough session. Squats went well, but the single was pretty slow coming out of the hole. It was real quick at the top, though. The platform deads were great and completly wiped me out, hence passing on the the hypers.

    EDIT: All of the deads were double overhand.
    Last edited by RedSpikeyThing; 06-06-2007 at 05:26 PM.

  18. #318
    Watchya talkn bout willis
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    Nice lifts, I bet your bench will go up after you hit those shoulders hard.
    Weight:207
    375/300/365 Goal by summer:415/315/415

  19. #319
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    Quote Originally Posted by North View Post
    Nice lifts, I bet your bench will go up after you hit those shoulders hard.
    Thanks man, I'm hoping I found the right body part to work.

  20. #320
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    Oh yeah I did some crazy cardio today. I was setting up a bouncy castle at work and bounced around in it for probably half an hour. My legs felt rubbery afterwards!

  21. #321
    C.S.C.S. ddegroff's Avatar
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    LOL, nice work with the bouncy castle.

    Those squats are strong as hell, nice work bro!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  22. #322
    WBB Team Captain Coke's Avatar
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    Nice stuff with the DE lower day guy.

  23. #323
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    Thanks guys!

  24. #324
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    Passed on the ME upper today. My elbow was feeling kinda sore and I ended up going for a 2 hour bike ride My legs definately didn't hold up that well after the deadlifts yesterday.....

  25. #325
    Senior Member Sidior's Avatar
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    Nice platform deads a little while ago. Do you have trouble breaking it off the ground normally?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

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