My "Attempt at Westside" Log

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  1. Diamond Member
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    Good push man. You have an awesome arch. We're the same size, I got to step up my game!! Looking forward to your results.

    Good man AZ
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    Thanks for that, AZ! Much appreciated.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Sean1332 View Post
    Good push man. You have an awesome arch. We're the same size, I got to step up my game!! Looking forward to your results.

    Good man AZ
    The arch is just a product of masochism and dilligent foam rolling, man. Get after it!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    While it's a PR, it's definitely not your 1RM. You've got a 405 bench press in your near future.
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    405 would be an awesome lift. What other tips do you have? All I've really read/watched is 'so you think you can bench' and anything written by Tate or Wendler on benching...and Rodja
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    Herder hows your shoulder from playing ball. My right is absolutely trashed, feels like a threw 9 innimgs
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    are u guys in the same house lol
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    Nah same area code. We used to train in our buddy's house, hence the pictures looking similar. Haha
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    lol gotcha, I seen the profile pics before and had wondered
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    Rodja, I have yet to fail on the upward motion of a bench press. It always comes on the descent. I lower it under control, then lose control about 3-4 inches from my chest. It crashes into my chest and I can't reverse the bar. I know for a fact I could hit 365 right now, but I don't yet know how to keep the higher weights from crushing me.

    Ant, my shoulder is peachy. I didn't try to break the ball in half like you did, though. My knee has a scrape, that's the extent of my injuries.

    Sean, my only real tips are things that Tate would say. Things I focus on during the lift are tucking my elbows, spreading the bar, and driving with my feet. As far as training, I have really strong triceps and delts. I can do 30 dips weighing 230, I've done dips with 100lbs on a belt and I've done strict overheads 205x6. I don't have to press very far because I have a big ribcage and arch.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Dam! Awesome bench. Looked extremely controlled up and down in the motion.

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    Quote Originally Posted by rob112 View Post
    Dam! Awesome bench. Looked extremely controlled up and down in the motion.

    Sent from my iPhone using Am.com
    Thanks, Rob! I pride myself in having perfect technique and always looking to improve it. I would never count a rep unless I nailed it and kept it under control. I don't exaggerate my abilities, I'd like to be able to back it up if called out on it.
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    Well I hope to have that good of form one day

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    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Starting Monday, I'm switching my conjugate from my interpretation of Westside (meaning I did what I could with what I had) to my version of The Cube by Brandon Lilly. I'm doing this because the Cube is more geared toward raw lifters than Westside and it focuses on the deadlift more than Westside does.

    It was a little confusing to adapt the template, but with some help, I managed to put it together. This is the first time I've written out a program since I was a junior in high school. For the longest time I followed Joe Weider's "Instinctive Training Principle", or the seat-of-the-pants method to you fellow powerlifters.

    I set up the main movements for each day of the upcoming cycle and set up priorities for my assistance movements. The reason I did this is that it's halfway between my usual instinctive assistance regimen and a fully structured setup. Usually I would have made no adjustment, but it's come to my attention that recently I've neglected a whole bunch of lower body assistance work that has been working for me since I started lifting.

    Without Further Ado, My Monster Bench Meet Training Cycle:

    Week 1
    RE Free Squat (always free squats) 320x8x1
    DE Bench (DE will always be full benches to grease the groove) 225x3x8
    ME Deficit Deadlift 355x2x5

    Week 2
    DE Squat 275x3x8
    ME Floor Press 275x2x5
    RE Snatch Grip Deadlift (will use straps, unsure of weight, so I will set my 8RM)

    Week 3
    ME Squat 365x2x5
    RE Floor Press 225x8x1
    DE Deadlift (conventional from floor, again greasing the groove) 275x3x8

    Week 4
    RE Squat 365x6x1
    DE Bench 245x2x6
    ME Rack Pull (2" from floor) 375x2x3

    Week 5
    DE Squat 295x2x6
    ME Bench 325x2x3
    RE Rack Pull (4" from floor) 355x6x1

    Week 6
    ME Squat 390x2x3
    RE 2-Board 315x6x1
    DE Deadlift 295x2x6

    Week 7
    RE Squat 390x2x1
    DE Bench 255x2x5
    Rack Pull (4" up) 400x1, 410x1, 420x1

    Week 8
    DE Squat 320x2x5
    ME 2-Board 345x1, 355x1, 365x1
    RE Deficit Pull 375x2x1

    Week 9
    ME Squat 410x1, 425x1, 435x1
    RE Bench 330x2x1
    DE Deadlift 315x2x5

    Week 10
    Push/Pull PRs in the 14th Annual Pgh Monster Bench & Deadlift Meet
    Current Conservative Goal: 800 Push/Pull, 355 Bench 445 Deadlift
    Current Stretch Goal: 900 Push/Pull, 405 Bench 495 Deadlift

    Squat Assistance Must Haves
    GHR, LUNGES, Hip Thrust

    To be included
    Oly Squats, Front Squats, Leg Press, Split Squat, Good Mornings (squatting and strict)

    Bench Assist Must Haves
    Tate Press, JM Press, OHP, DB Rows, Band Pullaparts

    To be included
    DB Bench, CG Incline (possible main movement, I lack experience with these)

    Deadlift Assist Must Haves
    RDL, Barbell Rows (many grips and body positionings, most of them heavy), Back Extensions (Heavy as possible for sets of 20)

    Include
    Kroc Row, Pullup, Good Mornings (rounded back and seated), Sumo Pull, Snatch Grip Pull

    The weights are subject to change based on how I feel, but I do like the template.

    As usual, I am open to any observations, questions, comments, concerns, complaints, gripes, or downright objections. Anything at all that you'd like to discuss.
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    I'll tell you right now that you should scrap the numbers you have written out as nothing ever goes that smoothly. Instead of having a certain weight written out for ME and RE, use RPE as your determinant of how much weight to actually use. One of the main things I've taken away from my time using block training was how to really implement this during the transmutation phase where you're, more or less, lifting at ~90% 4x/week for 2 weeks. The first week, everything goes according to plan, but, as you overreach, what used to feel like 80% feels closer to 95% and you have to start using RPE instead as you're not going to be able to hit the specific numbers.

    Another way to do it is to keep the numbers, but have them as goals instead of written in stone. There'll be days you reach them, surpass them, and don't reach them. You can gauge progress and recovery this way.
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    I will say this cube method looks like it will keep things very fresh week by week.

    Interested in seeing yours and seans results and maybe some talk of efficiency over/under programs used prior.

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    Quote Originally Posted by Rodja View Post
    I'll tell you right now that you should scrap the numbers you have written out as nothing ever goes that smoothly. Instead of having a certain weight written out for ME and RE, use RPE as your determinant of how much weight to actually use. One of the main things I've taken away from my time using block training was how to really implement this during the transmutation phase where you're, more or less, lifting at ~90% 4x/week for 2 weeks. The first week, everything goes according to plan, but, as you overreach, what used to feel like 80% feels closer to 95% and you have to start using RPE instead as you're not going to be able to hit the specific numbers.

    Another way to do it is to keep the numbers, but have them as goals instead of written in stone. There'll be days you reach them, surpass them, and don't reach them. You can gauge progress and recovery this way.
    Thanks. The numbers are definitely fluid. I know exactly what you mean, I have big fluctuations day-to-day on my lift performances, and I don't line up with the standard "you can perform X reps at Y% of 1RM", as I'm sure no one does. I like the term you use, to have them as goals. They're there to give me an idea of what I'm shooting for, but they're not do-or-die.

    What do you think of the main movement programming? The cliffs notes of it are that I went with deficit pulls at lower intensities to keep the difficulty high, rack pulls at higher intensities so that I don't miss reps, and I built up the weight used on bench main movements to prepare for moving bigger weights on meet day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    I will say this cube method looks like it will keep things very fresh week by week.

    Interested in seeing yours and seans results and maybe some talk of efficiency over/under programs used prior.

    Sent from my iPhone using Am.com
    One big thing about any conjugate program is the principle that you cannot progress training only the Big Three. Training those movements will not make you stronger in them. Your weak points will remain weak. Also, you will experience a detraining effect if you use weights above 85% of max in the same exercise for more than three weeks.

    Because of those two facts, lifters utilizing the conjugate method use slight variations (rack pulls, squats with different bars, good mornings, board presses, etc.) to build the Big Three. That's one thing that is good about conjugate training, it is definitely always fresh.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude

    One big thing about any conjugate program is the principle that you cannot progress training only the Big Three. Training those movements will not make you stronger in them. Your weak points will remain weak. Also, you will experience a detraining effect if you use weights above 85% of max in the same exercise for more than three weeks.

    Because of those two facts, lifters utilizing the conjugate method use slight variations (rack pulls, squats with different bars, good mornings, board presses, etc.) to build the Big Three. That's one thing that is good about conjugate training, it is definitely always fresh.
    I have actually been doing it(to the best of my ability) minus the transmutation, reaching, realization, etc bc they really seem geared more to geared lifters over just using the "template." I do wave my DE with no bands, red bands, then black bands. Also been doing some 5 and 3 rep work too. I also wonder about it for the lone lifter(no board presses and things like that).

    I have been reading so much lately I feel like my head is going to explode; hence a serious contemplation in something simpler like 5/3/1 to not overcomplicate things. Now cube comes along...and looks very interesting. Excited to see some logs start here.

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    Quote Originally Posted by rob112 View Post

    I have actually been doing it(to the best of my ability) minus the transmutation, reaching, realization, etc bc they really seem geared more to geared lifters over just using the "template." I do wave my DE with no bands, red bands, then black bands. Also been doing some 5 and 3 rep work too.

    I have been reading so much lately I feel like my head is going to explode; hence a serious contemplation in something simpler like 5/3/1 to not overcomplicate things. Now cube comes along...and looks very interesting. Excited to see some logs start here.

    Sent from my iPhone using Am.com
    You're telling me. I work construction, so obviously I haven't been all that busy since Christmas out here in the Alleghenies, and I've been reading and youtubing two to four hours every day. I'm eating it up.

    No matter what program you end up using, keep it simple. We're all out there picking **** up and putting it down, trying to get stronger. Let your brain facilitate you getting stronger, rather than it getting in the way of getting you stronger. Lamonster made great strides doing a cycle of 5/3/1 Triumvirate. That's three exercises, four times a week. Doesn't get much simpler than that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude

    You're telling me. I work construction, so obviously I haven't been all that busy since Christmas out here in the Alleghenies, and I've been reading and youtubing two to four hours every day. I'm eating it up.

    No matter what program you end up using, keep it simple. We're all out there picking **** up and putting it down, trying to get stronger. Let your brain facilitate you getting stronger, rather than it getting in the way of getting you stronger. Lamonster made great strides doing a cycle of 5/3/1 Triumvirate. That's three exercises, four times a week. Doesn't get much simpler than that.
    Well put. Thanks brotha! And whatever I decide to stick with im going to keep it simple

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    Quote Originally Posted by herderdude View Post
    Thanks. The numbers are definitely fluid. I know exactly what you mean, I have big fluctuations day-to-day on my lift performances, and I don't line up with the standard "you can perform X reps at Y% of 1RM", as I'm sure no one does. I like the term you use, to have them as goals. They're there to give me an idea of what I'm shooting for, but they're not do-or-die.

    What do you think of the main movement programming? The cliffs notes of it are that I went with deficit pulls at lower intensities to keep the difficulty high, rack pulls at higher intensities so that I don't miss reps, and I built up the weight used on bench main movements to prepare for moving bigger weights on meet day.
    There's a lot of variety, which can be good or bad. I'm not sure where your weakness is on each lift and which has the best carryover for you, so I can't really comment on the selection.

    For myself, when I tried to program in a lot of different movements and started to shy away from the main movements, my progress stalled. That and doing too much in just the single or double range and testing my strength instead of building it. I've noticed my best carryover when I focus more on rep PRs and more volume on the main movement.
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    1/27 RE Squat (video is up!)

    Squat
    Worked up to 365x9 PR

    h t t p : / / w w w . y o u t u b e . c o m / w a t c h ? v = a v 0 D O z b Z C A 8

    After seeing the video, my shin angle wasn't nearly what I thought it was, and I think I terminated most of my reps an inch or so high. The later reps, even higher. I'm interested to hear from others on what they think of my depth.

    Oly Squat (ATG, one second pause)
    135x25x2

    DB Split Squat
    80x8x2
    Tweaked calf, workout over.

    Had an awesome squat rep PR. Great start to the new cycle. As usual, any comments are welcome. The rack is kind of really in the way of seeing my torso, but we did what we could with what we had.

    The high rep Oly squats killed me. I still have no rep tolerance. There were many pauses to breathe mid-set.

    DB split squats were brand new to me, and it showed. They sucked. That being the case, I'd assume they'll help. We'll find out. I did them instead of lunges because the gym was packed.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Looks solid.
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    Quote Originally Posted by Sean1332 View Post
    Looks solid.
    Thanks, man. I was gasping for air for a couple minutes after that set. I used to think my squats were textbook squats of a god. Now I can see that there's work to be done.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    You have the overhand smash form of a God, my back has the welt to prove it
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    Yeah I had to watch it a few times. Take a look at your butt. It looks like you lose that arch when you're at the bottom.

    http://articles.elitefts.com/trainin...e-improvement/

    This was posted today ^
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    The timing of these articles...it's like they're watching me lift.

    I'm definitely getting the dreaded butt-tuck. My hip mobility is not good enough at the moment. I need to get my own PVC pipe for home use.

    And also, after reading the article and watching his little demonstration video, it seems that all I need to do first is to cue myself to arch hard the whole way through.
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    Exactly. I lifted with a guy who is crazy strong for his size (<198bw w 610 raw squat). He has me say stuff to him at certain parts of his lift to cue him. I've started doing it to myself as well and it helps me make a conscious effort to fix something.
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    Note: DOMS is really high today. That's what I get for getting away from rep work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/30 ME Deadlift

    Deadlift from floor
    365x2
    355x2x3
    355x1

    Missing reps already.

    Meadows Rows
    50x12
    75x10x2
    100x8

    Back Extension (45 degree)
    BW+100x12x3

    Standing Cable Crunch
    100x12x3

    Lower back is ruined. I'm nearly immobile ATM. My usual deadlift is really good off of the floor and my sticking point is above the knees. This was the total opposite. Every rep was a huge grind until I got to my knees and then they flew.

    I was going to just ignore it, train through it, get more mobile, things like that. But yesterday a good buddy of mine just went through a physical for his hockey team. The team doctor told him he completely tore his rotator cuff 6 months ago and he has a ton of tissue damage now. I know exactly when it was, because he took three weeks off of pressing and came back. That news made me a little more aware of my mortality, so to speak, and as a result, I'm going to get this fixed correctly and come back stronger. There's no reason I should be struggling to pull a weight I've been able to pull COLD since I was 17.
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    Did you change grip or stance at all?
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    For a few weeks in December I toyed with sumo stance, but I can't really set up or pull well in it, so I scrapped it and went back to conventional. At this point, I hardly have the mobility to get a good conventional setup. That's very unusual for me. Wrestling set me up with excellent hip and back mobility, but these days I can hardly put on socks/shoes/pants without pain and strain. In hindsight, the squat video is a pretty alarming example of how bad things really are. I've taken great pride in squatting deeper than deep my entire life and now I lose my arch well above parallel.

    Hopefully it's nothing, but I'm pretty worried about it.
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    Maybe add in some more mobility work. Also, I know you foam roll which is great but I found I can really get some great relief with using a tennis ball on the floor on my lower back/hip/glute area. Aside from rolling out and all I found hyper extensions really help get me stretched. Finally, doing traveling lunges bi-weekly with a long stride has helped my mobility issues greatly.

    Aside from all that check out Jason's log called "it's about dominance" for ways to stretch and activate muscle groups.

    Hope this all helps some. I'm sure you got some tricks up your sleeve as well. Get that back better broski.

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    Thanks, Rob. I definitely need more mobility work. I think I found a weak link in my hamstrings today. They're pretty sad. I have some knots in my glute/ham tie in on both sides. I've noticed that doing the hurdler's stretch when my back locks up at work has helped. I think that improving mobility a great deal could alleviate the pain. I'm just worried about it healing. I'm thinking I might bench only at the meet, if I do anything. What are you guys' thoughts on possibly doing a Starting Strength (or whatever the proper term is) type thing? Maybe start from zero in squats and deadlifts and go up slowly. Address mobility and technique in moves that affect my back and it might heal. I'm just spitballing at this point. I dunno.
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    Man, it's a tough situation. Maybe see how ya feel over the next couple days, get a professional opinion if need be and take it from there.

    If you do end up being good to get to the gym that's not a bad idea to kinda take a step back and then two forward type of thing. I'd do box squats over regular though.

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    Saw the doctor yesterday. He poked and prodded and told me he's prejudiced against heavy weight training, so there's that. His immediate advice was to take as many anti inflammatories as my stomach can stand for about a month. But he tested a lot of ranges of motion and the ONLY one that gave me problems was the hip hinge, whether I kept my back arched or not. Sitting bothers it, too. He sent me for X-rays, those came back normal. I have to call to set up some physical therapy, which I'm looking forward to. I'm going to pick their brains so hard, they're going to either throw me out or hire me on. Either way, I'm going to get my corrective exercises and give them all the effort and focus of a squat day. Weight is at 213, which is surprising considering my utter lack of physical activity. I'm not the kind of guy who loses weight without working his balls off. Perhaps it's lack of hunger, since I did just come off of Anabeta. I sat in a massage chair for 20 minutes yesterday and my back feels much better. Looks like this thing is finally starting to turn around. I'm not sure how much more time I'm going to take off, but so far, it's working well. Hopefully my form won't **** the bed in a matter of 3-4 weeks.

    Edit: Ramble ramble ramble
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    Who did you go see? And was it on your own free will this time?
  

  
 

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