Starkraven
EXTREME FASCIST
what would be a proper way to warm up for that in your opinion, pb? thanks.
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Starkraven
EXTREME FASCIST
im converting to westside barbell. as far as im aware, the setup looks like this right?
mon me sq/dl
wed de bench
fri de sq/dl
mon me bench
wed me sq/dl
fri de bench
mon de sq/dl
wed me bench
fri me sq/dl
mon de bench
wed de sq/dl
fri me bench
should i begind my ME sq/dl today? that should consist of my heavy squats and heavy SLDL.
i never do speed work or anything like DE and now im going to. i really want to get strong. my question is, how often do i rotate SLDL with DL for ME days? it looks like every 9 days is an ME/DE day for that certain part so thats cool. better for the CNS in my opinion. i always train heavy, 3 days/week, never light and thats probably why i never make a ton of progress.
mon me sq/dl
wed de bench
fri de sq/dl
mon me bench
wed me sq/dl
fri de bench
mon de sq/dl
wed me bench
fri me sq/dl
mon de bench
wed de sq/dl
fri me bench
should i begind my ME sq/dl today? that should consist of my heavy squats and heavy SLDL.
i never do speed work or anything like DE and now im going to. i really want to get strong. my question is, how often do i rotate SLDL with DL for ME days? it looks like every 9 days is an ME/DE day for that certain part so thats cool. better for the CNS in my opinion. i always train heavy, 3 days/week, never light and thats probably why i never make a ton of progress.
Starkraven
EXTREME FASCIST
well i did my ME SQ/DL day today
i had a hard time with 225 WTF? well i was talking to an older woman for a while between warm ups and talked too long before my worksets, and i was really struggling, like it was actually tilting WTF? also, i used a WIDER stance than normal so maybe my hip flexors are weak or somethings up. also, i ate bread before i got there. not a good carb, but i didnt have time so that killed it i believe. so next time just my oats or apples.
but after that i dropped it to 185 with a closer stance (my stance is not real close, just not real wide) it is actually much wider than shoulder width now that i think about it) but i did:
PAUSE SQUATS for the first time 3 second count real deep. i was real low. probably never been lower.
185 for 4
185 for 5
SLDL
135 for 12
185 for 8
195 for 8
WEIGHTED ABS up to 15 pounds for 8 reps
dumbell rows
55 for 9
70 for 8
85 for 7
that wraps up my ME day. looking forward to my first DE day which is DE bench on wed.
i had a hard time with 225 WTF? well i was talking to an older woman for a while between warm ups and talked too long before my worksets, and i was really struggling, like it was actually tilting WTF? also, i used a WIDER stance than normal so maybe my hip flexors are weak or somethings up. also, i ate bread before i got there. not a good carb, but i didnt have time so that killed it i believe. so next time just my oats or apples.
but after that i dropped it to 185 with a closer stance (my stance is not real close, just not real wide) it is actually much wider than shoulder width now that i think about it) but i did:
PAUSE SQUATS for the first time 3 second count real deep. i was real low. probably never been lower.
185 for 4
185 for 5
SLDL
135 for 12
185 for 8
195 for 8
WEIGHTED ABS up to 15 pounds for 8 reps
dumbell rows
55 for 9
70 for 8
85 for 7
that wraps up my ME day. looking forward to my first DE day which is DE bench on wed.
Last edited:
blackbeard
New member
i answered your PM
its fine to run the nomal schedule over 8 days instead of 7..i would set it up like this though
mon- ME SQ/DL
wed -ME bench
fri-DE SQ/DL
Mon-DE bench
wed-ME sq/DL
fri- ME Bench
follow the rotation
ME SQ/DL exercises should be some form of goodmornings, box squats, special pulls
assistance work needs to be switched up every 3-5 weeks or so..most gyms are not equipped with a glute ham raise or reverse hyper..
GHR sub list:
Romanina DL
Dimel DL
Stiff legged dl
GM's
band GM's
Reverse hyper sub list:
45* hypers weighted
Pull-thrus
heres a simple format to follow or to get an idea ho to se things up
http://www.elitefitnesssystems.com/documents/in_the_beginning_by_BobY.htm
its fine to run the nomal schedule over 8 days instead of 7..i would set it up like this though
mon- ME SQ/DL
wed -ME bench
fri-DE SQ/DL
Mon-DE bench
wed-ME sq/DL
fri- ME Bench
follow the rotation
ME SQ/DL exercises should be some form of goodmornings, box squats, special pulls
assistance work needs to be switched up every 3-5 weeks or so..most gyms are not equipped with a glute ham raise or reverse hyper..
GHR sub list:
Romanina DL
Dimel DL
Stiff legged dl
GM's
band GM's
Reverse hyper sub list:
45* hypers weighted
Pull-thrus
heres a simple format to follow or to get an idea ho to se things up
http://www.elitefitnesssystems.com/documents/in_the_beginning_by_BobY.htm
Starkraven
EXTREME FASCIST
what are romanian and dimel DL? also, i looked at the sample workout. im just curious though, if training 4 days/week why do:
ME SQ/DL
ME BENCH
DE SQ/DL
DE BENCH
instead of:
ME SQ/DL
DE BENCH
DE SQ/DL
ME BENCH
you get more rest between ME days, no?
ill check if i have the glute ham raise equipment. i doubt it.
also that routine has him doing GMS OR box squats OR a DL variation. not both. so sometimes u squat and sometimes u DL?? should i not be doing both?
ME SQ/DL
ME BENCH
DE SQ/DL
DE BENCH
instead of:
ME SQ/DL
DE BENCH
DE SQ/DL
ME BENCH
you get more rest between ME days, no?
ill check if i have the glute ham raise equipment. i doubt it.
also that routine has him doing GMS OR box squats OR a DL variation. not both. so sometimes u squat and sometimes u DL?? should i not be doing both?
blackbeard
New member
Simmons found the results were better when there was 48-72 hours between ME and DE days..
you can defnitely do it the way you wrote
Sun-tues-thurs-fri
you have it right te squat and DL muscles are very similar so only one exercise per workout is used for max effort..
you can do GM's with varying stances and it will help both te dead and squat..one more than the other pedning on stance..but GM's will build your posterior and that is needed to squat or pull big
you can defnitely do it the way you wrote
Sun-tues-thurs-fri
you have it right te squat and DL muscles are very similar so only one exercise per workout is used for max effort..
you can do GM's with varying stances and it will help both te dead and squat..one more than the other pedning on stance..but GM's will build your posterior and that is needed to squat or pull big
Starkraven
EXTREME FASCIST
so then you pretty much do suspended GMs. you never pause squat or box squat or deadlift most of the time. i enjoy squatting and deadlifting, even if they are assistance exercises. for example is it bad for an ME SQ/DL to look like this:
pause or box squats
and
SLDL or GMs or floor pulls or rack pulls or block pulls
abs
dumbell rows
yesterday i did squats + pause squats + SLDL + abs + dumbell rows (ME SQ/DL). it was probably too much but i was sick of my weakness on my reg squat so i did pause squats after that and will do that for a little while. i never did assistance work for my squat. nothing ever. zero. i just squatted heavy every week. how stupid. no boxes, pauses, GMs, never wanted to do them but will now since i converted to PLing.
also that routine i wrote would have been mon,wed,fri,sun, but im starting to think now. i think ill just do 3 days/week since this is all new to me.
i think next ME SQ/DL will be pause squats and GMs, and the one after that im going to pull my 315 off the floor for as many as i can, probably 3 or 4. i did 290 for 4 (no failure, could have done 6 if i wanted) so im pretty sure i can do this. is it ok if i dont squat for a couple weeks at a time? i thought i always had to do some kind of squat for ME days and i want to. but if i do GMs alternated with pause squats, thats cool, and just squat heavy once a month. i know DE days consists of squatting on a box but this week i wont have one.
pause or box squats
and
SLDL or GMs or floor pulls or rack pulls or block pulls
abs
dumbell rows
yesterday i did squats + pause squats + SLDL + abs + dumbell rows (ME SQ/DL). it was probably too much but i was sick of my weakness on my reg squat so i did pause squats after that and will do that for a little while. i never did assistance work for my squat. nothing ever. zero. i just squatted heavy every week. how stupid. no boxes, pauses, GMs, never wanted to do them but will now since i converted to PLing.
also that routine i wrote would have been mon,wed,fri,sun, but im starting to think now. i think ill just do 3 days/week since this is all new to me.
i think next ME SQ/DL will be pause squats and GMs, and the one after that im going to pull my 315 off the floor for as many as i can, probably 3 or 4. i did 290 for 4 (no failure, could have done 6 if i wanted) so im pretty sure i can do this. is it ok if i dont squat for a couple weeks at a time? i thought i always had to do some kind of squat for ME days and i want to. but if i do GMs alternated with pause squats, thats cool, and just squat heavy once a month. i know DE days consists of squatting on a box but this week i wont have one.
Last edited:
blackbeard
New member
you read the article i gave you right..
you need to understand that you need to max on an exercise in order to increase your absoulte strength..
I am not saying pause squats arent good however i dont see anyone from westside doing them..westside is all box squatting..you can use a bench or the aerobic steppers in the meantime
be carerful doing heavy deadlifts as assistance they will tax your CNS very hard and then you are defeating the purpose
honestly a better workout would be
Box squats or Goodmornings done for ME
RDL's keep the reps between 5-8
GM's if not done for ME sets of 8 work on form
ABS
you need to understand that you need to max on an exercise in order to increase your absoulte strength..
I am not saying pause squats arent good however i dont see anyone from westside doing them..westside is all box squatting..you can use a bench or the aerobic steppers in the meantime
be carerful doing heavy deadlifts as assistance they will tax your CNS very hard and then you are defeating the purpose
honestly a better workout would be
Box squats or Goodmornings done for ME
RDL's keep the reps between 5-8
GM's if not done for ME sets of 8 work on form
ABS
Starkraven
EXTREME FASCIST
yeah i will use the aerobic steppers. next me sq/dl i will do GMs. is RDL (regular deadlift or romanian?)
i wasnt planning on doing heavy deadlifts as assistance. only SLDL. i said i would pull heavy once in 3-4 weeks.
i read the article and it helped alot.
tomorrow for ME bench i think im going to do flat bench working up to maybe a single or double (havent benched in years, i never do), and ill do JM presses or close grips, and dumbell extensions 8-12 reps, and finally heavy side laterals.
thanks for the help, its all new to me and when anything is new to me, it sounds extremely complicating.
i wasnt planning on doing heavy deadlifts as assistance. only SLDL. i said i would pull heavy once in 3-4 weeks.
i read the article and it helped alot.
tomorrow for ME bench i think im going to do flat bench working up to maybe a single or double (havent benched in years, i never do), and ill do JM presses or close grips, and dumbell extensions 8-12 reps, and finally heavy side laterals.
thanks for the help, its all new to me and when anything is new to me, it sounds extremely complicating.
Starkraven
EXTREME FASCIST
also i just want to mention that i dont really care to follow an exact routine. i usually modify it anyway. so its not like im totally westside. im just beginning and im getting ideas thats all. i think it takes time to learn what training works anyways so if i feel overtrained, then ill back off or whatever. i liked pullinbig's routine but i never had a DE day or speed day and didnt know where to fit it in. i also never did GMs or seated GMs (whatever the hell that is lol) box squats or hypers, etc. so im just starting out.
blackbeard
New member
Starkraven said:
westside has produced numerous champions..In the begging te system should not be modified..the only change would be starting out with lower volume..other than that the system should be followed exactly..otherwise people branch out to modify a system they dont understand in the first place..they dont see reults and then they say WSB sucks..
Like i said there are many ways to train..If you wanna try WSB i would stick to the system
Starkraven
EXTREME FASCIST
5/18/05
ME bench
comp grip flat bench
135 for 4
155 for 3
165 for 3
185 for 3 (had a little spot on last half rep)
(damn thats weak)
lying dumbell extensions
25s for 9
25s for 8
25s for 8
weighted dips (triceps style)
free handed 2 x 10
side laterals
25s for 8
25s for 8
upright rows
70 for 6
60 for 8
tricep pushdowns
60 for 3 sets of 8
ME bench
comp grip flat bench
135 for 4
155 for 3
165 for 3
185 for 3 (had a little spot on last half rep)
(damn thats weak)
lying dumbell extensions
25s for 9
25s for 8
25s for 8
weighted dips (triceps style)
free handed 2 x 10
side laterals
25s for 8
25s for 8
upright rows
70 for 6
60 for 8
tricep pushdowns
60 for 3 sets of 8
Starkraven
EXTREME FASCIST
5/20/05
speed squats 135 for 8 sets of 2
speed deads 185 for 6 sets of 1
speed bench 115 for 3 sets of 3, it felt too heavy to do them as fast so i dropped to 95 and did 4 more sets of 3
light front raises and side laterals - LIGHT! LIGHTWEIGHT LOL
speed squats 135 for 8 sets of 2
speed deads 185 for 6 sets of 1
speed bench 115 for 3 sets of 3, it felt too heavy to do them as fast so i dropped to 95 and did 4 more sets of 3
light front raises and side laterals - LIGHT! LIGHTWEIGHT LOL
blackbeard
New member
did you use a box for the squats? you can use anything a bench etc that puts you somehwere near parallel..
if youre not using a box for speed squats they will prolly not do a damn thing for ya..the box breaks he eccentric/concentric chain that is where you build your speed strength
if youre not using a box for speed squats they will prolly not do a damn thing for ya..the box breaks he eccentric/concentric chain that is where you build your speed strength
Starkraven
EXTREME FASCIST
i did not use a box. i never did box squats before either. i will use the aerobic steppers next week since i dont have a box made yet. the speed deads felt almost pointless though. i never did lightweight singles.
blackbeard
New member
DE day is about force as well as perfecting your technique..if you feel its to light then use more weight but your speed should be the same..
youl need to learn to apply force..dont look at the bar and see 185 look at the bar and aplly the same force you would to your max dead
youl need to learn to apply force..dont look at the bar and see 185 look at the bar and aplly the same force you would to your max dead
Starkraven
EXTREME FASCIST
good call
Starkraven
EXTREME FASCIST
5/23/05
deads 315 for 3 reps PR
pause squats
185 for 5
190 for 5
dumbell rows
90s for 7
95s for 6
getting strong on these
curls
30s for 14
30s for 12
weighted abs
15 pounds for 8 reps
what a sweaty day lol.
i wanted to follow my usual routine of squats mondays and deads fridays but i just couldnt wait til friday. and i didnt want to squat friday since i will resume my usual routine with squats monday. so this friday i think i'll just do GM's or box squats with abs and thats it.
deads 315 for 3 reps PR
pause squats
185 for 5
190 for 5
dumbell rows
90s for 7
95s for 6
getting strong on these
curls
30s for 14
30s for 12
weighted abs
15 pounds for 8 reps
what a sweaty day lol.
i wanted to follow my usual routine of squats mondays and deads fridays but i just couldnt wait til friday. and i didnt want to squat friday since i will resume my usual routine with squats monday. so this friday i think i'll just do GM's or box squats with abs and thats it.
Starkraven
EXTREME FASCIST
5/25/05
didnt have my oats pre-workout, only an apple immediately before, just came from work and didnt want to be there late but..
flat dumbells
70s for 5
75s for 4
70s for 5
weighted dips
45 for 6 x 2
lying dumbell extensions
25s for 8
27.5s for 7 x 2
pushdowns
60 for 8-10 x 3
side laterals
22.5 for 8-10 x 3
these felt heavy for some reason but got a good pump.
didnt have my oats pre-workout, only an apple immediately before, just came from work and didnt want to be there late but..
flat dumbells
70s for 5
75s for 4
70s for 5
weighted dips
45 for 6 x 2
lying dumbell extensions
25s for 8
27.5s for 7 x 2
pushdowns
60 for 8-10 x 3
side laterals
22.5 for 8-10 x 3
these felt heavy for some reason but got a good pump.
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