PES/USP Testifying for my Muscles, Celorza to the Stand!!

[Rodja]

I'm still Ironing out the details but me and coach planned some westside routine for now. I was thinking of subbing out lifts every 3-4 weeks though...Making also the Dynamic movements in a 5x5 scheme though...and lifting Mon-Tue-Wed Fri-Sat , or just Mon-Tue and Thur-Fri...Got all the Planes and movements sorta figured out by now...I just don't know how well it is to sub out lifts every 3-4 weeks. My lifts have improved humongously like this recently, and coach is a fan of that...yet I am not sure if it is good in the long run to do so so much...

General breakdown of Westside:
4 training days (2 ME, 2 DE)
Rotation of ME movements (usually every week)
3-4 supplemental accessory lifts in each session

Common ME choices for upper:
Full bench
2-board
Floor press
Reverse band bench
High rep DB work (every 4th-6th week)

Common ME for lower:
Squat
GM (suspended, cambered bar, SSB)
Rack/deficit pulls
Pulls

DE is bench for upper and box squats or pulls for lower at various percentages (anywhere from 40-60%) for 9-12 sets of 1-3 reps.

[Celorza]

General breakdown of Westside:
4 training days (2 ME, 2 DE)
Rotation of ME movements (usually every week)
3-4 supplemental accessory lifts in each session

Common ME choices for upper:
Full bench
2-board
Floor press
Reverse band bench
High rep DB work (every 4th-6th week)

Common ME for lower:
Squat
GM (suspended, cambered bar, SSB)
Rack/deficit pulls
Pulls

DE is bench for upper and box squats or pulls for lower at various percentages (anywhere from 40-60%) for 9-12 sets of 1-3 reps.

See I get this like this a bit...kinda what I did today:

-ME Sumo Deadlift
Pyramid up from 5-5-3-3-1-1 reps all the way to 305x1

Assistance lifts:
-SLDL 135x5 , 155x5 , 175x5 , 175x5 , 185x5 (this might be wrong then)
-Rack Pulls 225x5 , 275x5 , 275x5 , 275x5 , 295x5
-Hanging Leg Raises , 5 sets till Failure

Did the maximum effort lift and 3 assistances, idea would be to keep ME for 3 weeks tops (it can be less) and the rest of the sets like that YET I feel the reps are wrong then , and the number of sets too :/...

Pulling would be only once a week, for lower...and for Pushing I would be doing it on Fridays then and it would be either Low Bar Squat, Front Squat, High Bar Squat. Assistances...got plenty there...My point is , on Lower days I can put in DM like 40-60% Front Squat or any of the squats...but for Pulling day...now I idea, I did do SLDL with a faster eccentric and lower concentric though...Stretching hammys real slow, and pulling up fast.

[Rodja]

See I get this like this a bit...kinda what I did today:

-ME Sumo Deadlift
Pyramid up from 5-5-3-3-1-1 reps all the way to 305x1

Assistance lifts:
-SLDL 135x5 , 155x5 , 175x5 , 175x5 , 185x5 (this might be wrong then)
-Rack Pulls 225x5 , 275x5 , 275x5 , 275x5 , 295x5
-Hanging Leg Raises , 5 sets till Failure

Did the maximum effort lift and 3 assistances, idea would be to keep ME for 3 weeks tops (it can be less) and the rest of the sets like that YET I feel the reps are wrong then , and the number of sets too :/...

Pulling would be only once a week, for lower...and for Pushing I would be doing it on Fridays then and it would be either Low Bar Squat, Front Squat, High Bar Squat. Assistances...got plenty there...My point is , on Lower days I can put in DM like 40-60% Front Squat or any of the squats...but for Pulling day...now I idea, I did do SLDL with a faster eccentric and lower concentric though...Stretching hammys real slow, and pulling up fast.

You do not want to use any DL for 3 weeks at nearly 100%; it is counter-productive and doing rack-pulls and full range is kinda redundant, especially since you have 3 very similar motions in the same day. A better idea would have been to work up to your max for the day (try to ditch the idea of a specific number as ME is mainly about effort and struggle) followed by GM in the 6-15 range (depends on how you feel on that day), unilateral thigh work (walking lunges, Bulgarian split squat, etc.), and then core.

You also have to remember that you will no longer have a day to devote to squats and/or deads each week. The lower ME days will depend on your rotation and DE days will either be box squat or speed pulls. It is a completely different mentality than 5/3/1.

[Celorza]

You do not want to use any DL for 3 weeks at nearly 100%; it is counter-productive and doing rack-pulls and full range is kinda redundant, especially since you have 3 very similar motions in the same day. A better idea would have been to work up to your max for the day (try to ditch the idea of a specific number as ME is mainly about effort and struggle) followed by GM in the 6-15 range (depends on how you feel on that day), unilateral thigh work (walking lunges, Bulgarian split squat, etc.), and then core.

You also have to remember that you will no longer have a day to devote to squats and/or deads each week. The lower ME days will depend on your rotation and DE days will either be box squat or speed pulls. It is a completely different mentality than 5/3/1.

Thought as much, but I had done GMs for like 3-4 weeks now...The Rack Pulls was kinda more for grip strength...my grip is pathetic!! I mean SAD...I could do the 275x3 sets Overhand , pulled 300x1 OVERHAND but on 305 it slipped and had to do over/under grip...But yeah super redumnnant I guess :/ and forgot about that...damn...I am still used to 5/3/1 mentality...I had thought to do one of the lower ME days for Clean Pulls or Power Cleans as ME...just not sure if it falls more in the Dynamic side of things since it is mostly a explosive movement...

And yeah...problem here is I have a profound love for Dead lifts and OHP...you can get me to swap out or ditch squats/bench for one week, but Deads and OHP are like...the reasons I live hahaha. But yeah I get the point of not doing them close or over 100% every single week. I should be doing speed pulls too and stuff like that...¬¬ why isn't Westside easier...I'm even thinking of buying a book on it if I find a good one , the Dave Tate article is good, but I come up with EVERY question possible hahaha...Idk how you put up with me here , or how anyone does xD

[Rodja]

Thought as much, but I had done GMs for like 3-4 weeks now...The Rack Pulls was kinda more for grip strength...my grip is pathetic!! I mean SAD...I could do the 275x3 sets Overhand , pulled 300x1 OVERHAND but on 305 it slipped and had to do over/under grip...But yeah super redumnnant I guess :/ and forgot about that...damn...I am still used to 5/3/1 mentality...I had thought to do one of the lower ME days for Clean Pulls or Power Cleans as ME...just not sure if it falls more in the Dynamic side of things since it is mostly a explosive movement...

And yeah...problem here is I have a profound love for Dead lifts and OHP...you can get me to swap out or ditch squats/bench for one week, but Deads and OHP are like...the reasons I live hahaha. But yeah I get the point of not doing them close or over 100% every single week. I should be doing speed pulls too and stuff like that...¬¬ why isn't Westside easier...I'm even thinking of buying a book on it if I find a good one , the Dave Tate article is good, but I come up with EVERY question possible hahaha...Idk how you put up with me here , or how anyone does xD

OHP can be incorporated into as a supplemental lift on either ME or DE day. Oly movements are pretty much nonexistent in PL because they require almost complete dedication to them along with a different set of shoes.

[superbeast668]

I'm telling you, you're ready for Westside.

Totally agree with you. I like the way westside looks, and have been looking for a gym with coaches for the program. And with your post pertaining to the gravity of the dark side, so true. I'm coming up on the 11 week mark and man I do not want to stop!