Toro Moving West(side)

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  1. Quote Originally Posted by RicFlair View Post
    I noticed you have a DE AND ME but also a RE? Is that a recovery day??
    It's a repetition day. It's like a day devoted to some degree of volume with bench work. Many times people do this with dumbbells, but I've definitely seen people use barbells here with success. You can do 5x5, 6x6, 4x8, 3x10, etc. Goal though is to hit the prescribed reps for that day. If you want to go to failure on RE then you can do so last set, or you can save it for accessory work. I have been doing the latter.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html


  2. How often do you program in a repetition day? I'd just been doing 4 days week ME and DE day for upper and lower?
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  3. Quote Originally Posted by RicFlair View Post
    How often do you program in a repetition day? I'd just been doing 4 days week ME and DE day for upper and lower?
    I alternate between DE upper and RE upper. I try to do a lot of hypertrophy work in between lifts on my lower days, so I don't find I need as much RE work there yet. Not only have the guys at Westside found this to be a very effective way of training, but we know from bodybuilders that bodybuilders have some of the biggest benches out there as a population when compared to powerlifters. You could probably ask anyone at a NPC nationals* event to bench, and many in the heavyweights and up classes would rep out 500 lbs with just wrist wraps. Go to any powerlifting meet ever, and you'd be hard pressed to accomplish the same there. This is because the secret to a big bench has to include some degree of repetition work. This could be because of the hypertrophy that extra volume induces, or it could be that they're practicing the bench more than many powerlifters because they perform more total reps with a bench overall. Don't ask me, I don't know. Bottom line is RE days should be included in your mesocycle, unless you really know what you're doing and there's a reason your meso is based around just ME and DE work.

    *I'm not implying they can do this in stage condition, though, but in the offseason.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  4. Thanks for the info, I just started conjugate system 2 moths ago after a year and a half of following 531 when I started lifting.

  5. 10/29/12

    ME LOWER

    SSB SQUATS
    155-5
    245-3
    295-3
    335-1
    385-1,1
    405-1 <-- PR

    FRONT-ELEVATED REVERSE LUNGE
    40-6
    60-6
    80-6
    90-6,6

    GHR (knees on pad)
    8,6,6,4+1 lol

    ROPE AB CRUNCHES
    120-15
    140-12,6,3
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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  6. 10/31/12

    ME UPPER

    2 BOARD BENCH (+52 lb chains)
    135-5
    185-3
    225-3
    265-3
    added chains
    265+chains-1
    275+chains-1
    285+chains-0+1,1 (help on first set) <-- max effort

    JM PRESS
    95-6
    115-6
    125-6,6
    130-6
    holy triceps hell

    DECLINE CABLE FLIES s/s UNDERHAND CABLE ROWS
    30-8 // 180-8
    50-8 // 210-8
    60-8 // 240-8
    70-8 // 240-8
    80-8 // 240-8
    80-8 // no more rows

    DC FOOTBALL CURLS
    115-8,3,2-13 rp
    good negatives plus static

    YTW
    10-6,6,6
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  7. 11/02/12

    DE LOWER

    SSB SQUAT (+120lb bands)
    205-12x2

    CHAIN DEADLIFTS (+108lb chains)
    135-2
    225-2
    275-2
    315-8x2

    DB STEPUPS (weight per db)
    30-10
    40-10
    50-10,10,10

    DC LEG CURLS
    150-13,6,3-22rp
    huge negatives

    LEG RAISES
    3x20
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  8. 11/04/12

    RE UPPER

    LAT PULLDOWNS s/s FACEPULLS
    100-20,20 // 40-20,20

    DB PRESS (with fatgripz) 5x5
    40-5
    60-5
    added fatgripz
    75-5
    85-5
    95-5
    100-5
    105-5,5,5

    PUSHUPS
    24,19 failed on 2nd set

    JM PRESS SSB
    125-13,14 one left in the tank, maybe lol

    DB ROWS
    70-10
    80-10,10,10,10
    serious low lat pump

    HAMMER CURLS s/s CALF RAISE
    50-12 // 25
    50-12 // 25
    50-12 // 25

    I had a superb 4-day weekend. My girlfriend came down to visit, and we went to the Urbana Oyster Festival. We had a good time there. I kind of grew up there during my middle teens, which is where my grandmother is from, and I hadn't visited for over 6 years. So it was nice to go back and see familiar sights. It's always been a beautiful place to visit - just not a great place to live! We chowed down on lots of seafood, came back to my house, and later in the weekend she prepared this awesome feast of cheese and bacon wrapped steak bits... plus some peppers and onions. Oh, it was glorious. She left today. Had a great pair of gym sessions while she was down as well. DE Lower day was a blast, and RE upper day today was great as well. No kinks at all. Next time will be DE upper. Afterwards, it'll be time to reset. I might do a deload of sorts, maybe test out my maxes again.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  9. 11/05/12

    ME LOWER

    5-PIN RACK PULLS
    135-5
    225-5
    315-5
    405-3
    455-3
    495-1
    525-1
    545-1 (not an all-time PR, just +20lb from last time)
    565-0,0
    Hips shot up pretty bad

    REVERSE HYPERS
    BW-6
    50-6
    90-6
    140-6,6
    160-6,6

    PULLTHROUGHS
    90-10
    110-8
    130-8
    150-8,8,8

    FACEPULLS
    130-15
    140-15,15

    Erectors real sore today. They've been so underworked this meso ....
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. 11/07/12

    ME UPPER

    REP DB PRESS (plus fatgripz)
    100-11,9,9-29 total reps
    All-time PR by like 3 reps on first set, 1 rep each other set!!

    EZ SKULLCRUSHERS
    87-6
    97-6
    107-6
    112-5

    FOOTBALL INVERTED ROWS
    BW-6
    40-6
    60-5x6

    LATERAL RAISES
    20-8
    30-8
    35-8
    40-7

    PINWHEEL CURLS
    55-18

    FACEPULLS (above head)
    40-20,20

    Was gonna try to do some rear delt flys ala John Meadows style but I completely forgot how they went. When I tried to replicate what I thought it was by memory ... it sucked ass and didn't work out well, so I didnt do them.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  11. 11/09/12

    DE LOWER

    SSB SQUATS (+120lb bands)
    205-2
    225-11x2
    Variety of slow, moderate, and better sets. Nothing was really fast as it should have been, though. Lower back was bothering me a bit.

    CHAIN DEADLIFTS (+108 lb)
    135-2
    225-2
    275-2
    330-0
    Shut these down, lower back was hurting. Could have lifted 330 but would have stressed my back too much

    DB STEP-UPS
    40-10
    50-10
    55-10,10
    60-10
    weight per hand

    HYPERS ON GHR
    3x15
    (to treat lower back)

    DC LEG CURLS
    160-12,5,3-20rp
    DC Style
    Btw, I have never done this heavy of a weight when I DC trained for this many reps. I don't know how I am pulling this off now, but interesting!

    HANGING AB RIPPER
    3x12

    Wow, what a day. Main lifts basically sucked. My hips were extremely tight and rigid while my lower back was not in great shape. Tried to push myself with varying success, but had to stop deadlifting and couldn't resume. I'll pick them back up maybe the following week, although I'm debating a deload. We'll see. Definitely doing my last DE UPPER, would like to do a final DE lowr before deloading though.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  12. 11/11/12

    DE UPPER

    SPEED BENCH
    165-9x3
    very fast, especially with closer grips

    FOOTBALL JM PRESS
    95-10
    115-10
    125-10,10,10

    NAUTILUS PULLOVER
    140-10
    190-10
    210-10,10,9

    YTW
    10-6,6,6

    EXTERIOR ROTATIONS (supported, like last times)
    15-3x12

    DC SEATED BICEP CURLS
    45-8,4,3-15 rp
    big negatives, no static

    Day went better than expected. Felt huge, everything moved real nice. Arms were feeling pretty worn out after benching, then after JM pressing my triceps felt like exploding. That followed by the engorged feeling in my lats after the pullovers made for a very nice PWO feeling. Ate like a horse just now, still have another meal left to eat around 10.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  13. Well, this kid right here didn't prepare his chicken salad for lunch before going to work. Instead, he had a slobbering chicken bacon sandwich with a big baklava. Therefore, instead of deloading this week he will postpone until after friday, which will allow him to complete his DE lower cycle with safety bar squats.

    11/12/12

    ME UPPER

    SSB GOOD MORNING
    155-3
    205-3
    245-3
    275-3
    295-3
    305-3 <-- PR I'm pretty sure

    SUMO SLDL
    135-6
    225-5
    275-5
    315-5
    365-5
    385-5
    Really pushing it here so I shut it down

    UNI LEG PRESS
    90-6
    180-6
    270-6
    320-6
    340-6
    Not a PR, met my last PR, but considering how crushed my hammies were it was fantastic

    So today's workout was pretty short and sweet. No, I didn't do any abs but **** it. I was way too tired. I'll do some on my off day tomorrow, as well as some calves while at the bus stop. Everything went really well today. Hit some nice, solid numbers. Next week after Friday I start my deload (so starting Sunday with my bench work). That'll run into Friday, then weekend off, followed by some max efforts on squat and bench. Might try to take my squat as a free squat not a box.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  14. 11/14/12

    ME UPPER

    BENCH PRESS
    135-7,3
    185-3
    225-3
    245-3
    265-3
    275-3
    285-3 Max Effort

    DB INCLINE BENCH
    50-6
    70-6
    85-4x6
    90-6

    ROLLING DB EXTENSIONS
    25-6
    40-6
    55-too much weight
    45-6,6,5

    RACK CHINS
    Worked up to 40 for 6, didn't feel quite right

    Did several sets of banded chins with green band for sets of 6, 1 armed rear delts on rear delt fly machine. It was real nice. Gonna have to make the banded pullups a staple. Bench press went pretty well. Something was creeping up my bicep towards the end but no real pain, so that was great. Deloading next week, then hitting a max attempt afterwards hopefully. Looks like I got leg drive down 100%. As long as I can lock in my back, and set the bar up right, I should be good to go for a real good attempt at a new 1RM for another cycle of DE work.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  15. Subbed. Awesome log man. Feel free to drop some knowledge on me. Hopefully I'll move weight like that soon. Good luck on the 1RM, I'll be looking forward to that post.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Quote Originally Posted by Sean1332 View Post
    Subbed. Awesome log man. Feel free to drop some knowledge on me. Hopefully I'll move weight like that soon. Good luck on the 1RM, I'll be looking forward to that post.
    Thanks man. I'm itching to hit 315. I hit it once back in March maybe during a cruise phase of DC training. And I did that with a massive case of bicep tendonitis, too, which first got aggravated from straight bar squatting (also when I was cruising). So I want to get that back again. If I don't hit at least 300, I'm going to be real pissed. I hit a 475 on cambered bar squats not long ago, so I'm sure my 445-450 squat is going to look more like 500 than 450, and I am hoping my deadlift will be better than 515, which is what I hit last time (I hit 535 easily back in June/July for that IML promo), but I don't know. I don't seem to do well when I don't deadlift frequently. It's like I forget how to do it almost.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  17. 11/16/12

    DE LOWER

    SPEED SSB SQUATS (+120lb bands)
    215-2
    245-9x2
    Speedy, unlike last week. Key was to push up my elbows to explode out of the hole.

    SPEED DEADLIFTS (+108 chains)
    315-2
    365-6x2
    Ok speed, some fast some slow, needs improvement/weight was a little high

    STEPUPS
    40-10
    50-10
    60-10,10,10
    Gassed!

    DC LEG CURLS
    165-12,5,3-20rp
    DC style, great negatives

    GHR HYPERS
    3x15

    LEGS TO CEILING
    12,12,12

    Seriously ****ing ready for a deload. I was so ready to lift, but as soon as I finished my speed squats I wanted to go home. But at the same time, mentally, I really wanted to pull. After the pulls, though, it took a lot to make me continue. I've been so sleepy this whole week despite getting a solid 8h a day. The past 3 days I've slept at least an hour somewhere in the middle of the day due to fatigue. Gonna look forward to this break
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  18. 5 sets up step-ups?? no thanks!! haha
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Quote Originally Posted by Sean1332 View Post
    5 sets up step-ups?? no thanks!! haha
    It can get pretty rough for sure. Traps feel on fire and I am usually laying on a bench wishing for a third lung.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  20. **Deload**

    11/18/12

    DE UPPER

    DB DECLINE PRESS
    75-18
    60-23
    chest felt like it was going to get ripped apart

    ROLLBACK TRICEP EXTENSIONS
    20-20
    30-15,15

    LAT RAISES
    15-20
    20-20
    25-20

    BANDED PULLUPS (Green)
    10,10,10, some more

    (red) BAND PULLAPARTS - 100x
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  21. **Deload**

    11/19/12

    ME LOWER

    BELT FREE SQUATS (weight on machine)
    90-10
    135-10
    180-10
    225-7
    215-8
    These kind of sucked, it was hard, and while I went to "near failure" loosely speaking if I was going balls to the wall I coulda probably doubled the reps. I just didn't have it in me.

    REVERSE HYPERS
    90-10
    135-10,10,10
    Completely controlled reps, pause at full contraction

    GHR
    12,10,12

    ROPE AB CURLS
    140-12,12,12

    Called it a day. Worked up a real big sweat but just not feeling the gym. I guess that's why it was time for a deload
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  22. **Deload**

    11/21/12

    ME UPPER

    SINGLE ARM REVERSE FLYS
    60-10,10,10

    BAMBOO BAR BENCH
    95-20,20
    115-20,20
    135-20
    All weights dangled on quad bands

    DIPS
    3x15

    NEUTRAL GRIP PULLUPS
    8,8,8

    RED BAND FACEPULLS
    100

    GREEN CHOKE BAND TRICEP PUSHDOWNS
    100

    Holy **** did the bamboo bench light up my bench muscles! My lats were insanely pumped from all the damn shaking around. It was ridiculously hard to get 20 reps at all those weights. Had to really tighten up. Everything else was pretty good. It was a very fun workout, to be honest, although the pullups were highly disappointing. I do weigh about 10-15lbs heavier now than I did before I picked up powerlifting, though (I did 10 back when I first began), but still kinda lame. Anyways, gives me something to work on. I had a lot of fun doing dips again. I had laid off for a good deal of time because of my shoulder impingement, but it looks like I can do them somewhat pain free again. Therefore, my next meso might include dips and pullups where appropriate.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. With west side do you just take a deload when you feel you need it? I've been going for about 3 moths and still haven't taken one.

  24. Quote Originally Posted by RicFlair View Post
    With west side do you just take a deload when you feel you need it? I've been going for about 3 moths and still haven't taken one.
    As needed, yes. Pay good attention to your body though, and at some level understand that if you're not at least deloading the speed work every 6 weeks you should check to see if you're doing it right (are you fast or explosive enough?). Max work, general rule of thumb is probably 4-8 weeks. Some people can really go hard on it depending on your recovery (sleep patterns, supplements, volume of training used throughout the week).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  25. **Deload**

    11/24/12

    DE LOWER

    SPEED SSB SQUATS (no bands)
    205-12x2
    very explosive, bar popped off of my back every rep/set

    SPEED DEADLIFTS (no chains)
    315-8x2
    fast reps

    LEG PRESS (weight minus carriage)
    3 sets total, worked up to 630-20 reps. This leg press machine is so awesome, I can go real deep and my back is supported 100%

    GHR
    12,12,12

    HANGING AB RIPPER
    12,12,12

    BICEP CURLS!!!
    40-12,10,10

    Great day. The squats were real fast and explosive, as were the deadlifts. Sometimes I felt like I was going to clean the deadlifts. The leg press was real awesome, however, my knee was feeling a little weird during some of these sets/reps. It kind of hurt off to the inside of the knee, a stabbing/cracking pain, but it was immediate and left as soon as it came. Happened a few times at most.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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