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

Day 29, 10/19​

Supps used Pre-workout:
-2 Caps AB
-2g COP
-6g Citrulline Malate
-1g Agmatine Sulfate

Squat Day:

Warm Up:

-135x5
-135x5

Working Sets: ALL SETS with 15 LB chains, ATG and with Bands attached to the bar. They have about 10lb @ lockout or so. They are from a "Stretch Pole".
-135x5
-135x5
-155x5
-155x4
-155x4

Just the Bar weight now:
-180x1
-185x1 PR

Both of them sat, paused and boomed up. Could have gone higher? Yeah idk why haha but I felt so strong today. The thing I am learning with the chains and bands, is that it is what I needed to fix my motion.

Extra PR here, out of a pissing contest coach and I got into...he said he could Clean and Jerk 285lbs and I said he couldn't haha...so he did and it was pretty good. He said that if he got it, I had to do 135x5 POWER CLEANS...Now my power cleans were at about 115-120lbs from the ground...but he said I had to try. Honest to God, I don't know how I got it...but here it is ladies and gentlemen PR , and one I am F*CKING proud off. Playing with the big boy lifts now :')

-Extra PR: Power Cleans @ 135x5

Coach is proud of me :'3!! He says it looks like I do have a standing chance of competing in this lifetime!

Hamstring Assistance: Hip Thrusts with Legs Raised and back on the floor. (Heels were on the edge of the step on my squat rack)
-135x5
-135x5
-185x5
-185x5
-225x3

Sounds easy, but the key is to explode up and come back SLOWLY and NOT touch the ground with the barbell as to not let it rest. It BURNS your hamstrings like hell!

I wanted to do box squats, but we only have 1 box in the gym...and I was time pressed so I subbed it this week for these.

Quad Assistance: FULL ROM Feet High and Shoulder width stance Leg Press.

-270x5
-270x5
-360x4
-360x4
-450x2 PR

These felt DAMN NICE. Strength is way up and I hadn't done this in a long time! Slow down, exploding off. All reps (except the very last rep) the sled came off my feet.

Ab assistance work: Standing cable crunches (30 second rest between sets)

5 sets of 25 reps @ 60lbs

Workout Notes:

-The hell with looks! I am getting stronger! And finally PRing every week or EOW! It feels awesome!
-Felt like puking in the end though haha, all that lactic acid I guess!

Stack Notes:
-AnaBeta will be a Staple for me from now on. 8 weeks on , 4 weeks off.
-Test Powder had it's benefits, I did not bloat and I did not experience any Prolactin sides at all. Aggression , mood and sleep were awesome and still linger a bit after ceasing it.
-Full Review tomorrow.
 
Popping in to say glad you on the AnaBeta wagon. ;)

8 weeks on with 4 weeks off is pretty much what I always do with it. Always find myself coming back to it again. :thumbsup:
 
packers6211 said:
I think you will be there sooner and my goodness your tri's are starting to look good. You are putting in a ton more volume then before and it's paying off. beast mode.
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Thanks bro! Gotta get em strength gains!
Airborne42 said:
Your arms look well proportioned like parallel
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Thanks bro! I'm trying to keep em that way!! My left arm used to be so much smaller, but it evened out by itself!
bolt10 said:
Popping in to say glad you on the AnaBeta wagon. ;)

8 weeks on with 4 weeks off is pretty much what I always do with it. Always find myself coming back to it again. :thumbsup:
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It is an amazing supplement indeed, only problem would be on a cut X_X CRAVINGS!
 
You're not satisfied with four pounds in four Weeks? I think that's pretty damn good, and the prs speak for themselves. You're definitely looking Fuller and thicker, good work
 
aceroni said:
You're not satisfied with four pounds in four Weeks? I think that's pretty damn good, and the prs speak for themselves. You're definitely looking Fuller and thicker, good work
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Haha no no I didn't mean that! Not satisfied that in 1 week I put up 4 lbs! It has to be some fat in there xD Celly no want no fat! The disappointment came from me binging so much...but heck , it's family I cannot say no to my pops!
 
Celorza said:
Haha no no I didn't mean that! Not satisfied that in 1 week I put up 4 lbs! It has to be some fat in there xD Celly no want no fat! The disappointment came from me binging so much...but heck , it's family I cannot say no to my pops!
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Yes you're right, four pounds in a week cannot be all muscle, at least you're honest. Hell even one pound in a week is not all muscle, I get thoroughly sick of people saying they gained twenty pounds of muscle in a year, even with a cycle that is highly UN realistic, **** dude look at when Phil heath gained ten lbs in a year and people were ****ting their pants because that's huge.. /endrant (sorry I got on a tangent), anywho, if I were you and focusing on strength, I wouldn't worry about a few extra pounds of glycogen, water weight, and fat, you'll just be stronger from all of it
 
aceroni said:
Yes you're right, four pounds in a week cannot be all muscle, at least you're honest. Hell even one pound in a week is not all muscle, I get thoroughly sick of people saying they gained twenty pounds of muscle in a year, even with a cycle that is highly UN realistic, **** dude look at when Phil heath gained ten lbs in a year and people were ****ting their pants because that's huge.. /endrant (sorry I got on a tangent), anywho, if I were you and focusing on strength, I wouldn't worry about a few extra pounds of glycogen, water weight, and fat, you'll just be stronger from all of it
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True...I can always do a shedder cut later on...and it seems like me previous attempts to get stronger WITHOUT gaining weight were all a fail. Right now I am gaining weight yeah, but a lot more strength than I ever believed possible out of me...I mean I never thought I would power clean 135 like it was nothing!
 
Celorza said:
True...I can always do a shedder cut later on...and it seems like me previous attempts to get stronger WITHOUT gaining weight were all a fail. Right now I am gaining weight yeah, but a lot more strength than I ever believed possible out of me...I mean I never thought I would power clean 135 like it was nothing!
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That weight is just a number. What you do with it is up to you ;)

My powerlifting coach used to tell me not to look at the rack during a squat/benchpress. Once I'd get set he'd say "Alright, this is 225. You've done this before. Get 5." And it would happen easy. Step back and take a look and it was 250, or 275, etc...

Its in your head most of the time ;)
 
DJBeanPole said:
That weight is just a number. What you do with it is up to you ;)

My powerlifting coach used to tell me not to look at the rack during a squat/benchpress. Once I'd get set he'd say "Alright, this is 225. You've done this before. Get 5." And it would happen easy. Step back and take a look and it was 250, or 275, etc...

Its in your head most of the time ;)
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I have found that to be true lately...having someone believe in me (and I ain't paying him a dime so it's real) and cheering me up and tellin me I can do it...idk bro it just makes me feel I can do anything. Specially coming from the guy who has never taken a single supplement, trained all natural and is a record holding PLer <3

Thanks for words bro, makes me feel better to be reminded that true..it is just a number!
 
haha Brother C never have to apolagize to me! You da man. I'm just missing all my hommies.
 
Day 30, 10/20​

Supps used Pre-workout:
None

Throughout the day:
-2 caps AB with the first meal
-2 caps AB with the last meal before bed.

HIIT Day:

Warm Up:
-5 minute Jog around the block

Working sets Car Pushes:

7 sets of:
-30 seconds all out push
-1 minute moderate Jump rope

Cooldown
-5 minute around the block Jog.

Workout Notes:

-Strength remains for this car pushes, should have done more on cycle...I like them a lot haha.

Stack Final review:​

Results:

-Weight: 142.8 lbs-Start , 146.4-end (as of Saturday October 20th in the nude post vowel movements)

Gain of: 3.6lbs

-1RM and PRs:

-Bench: 180lbs Paused - Before, 195lbs paused Paused - After. Gain: 15lbs

-Deadlift: 285x1 - before , 295x1 - after. Gain: 10lbs

-Squat ATG: 165x1 - before , 185x1 - after Gain: 20lbs

-OHP (Strict): 110x2 - before , 115x1 - After Gain: 5lbs


AnaBeta

First off it is a one of a kind all-encompasing supplement. It helps with Size and strength gains, but most importantly...in the "Feeding" side of things IMO. Allow me to explain :)

At first the hunger increase is not that noticeable, but upon 1-1.5 weeks of dosage you feel it. It hits you suddenly and hard! Last thing you'll remember is that no carbs were enough, at least in my experience. For me in increased my need for carbs, but it also increased their effectiveness. Muscle fullness, glycogen replenishment, was fascinating while on AnaBeta...not to mention it helps with keeping the bloat down and fat gain at a minimum.

What I liked most about it, is the way I really noticed strength gains on it that were tangible and very real...not the usual "It felt easier" or..."I got 1 or 2 more reps" with cheating protocols...oh no...I am very methodical specially on my Bench Press and while on AnaBeta (and Test Powder) I got my bench to go from a Paused 180lbs to 195lbs PAUSED. Fifteen pounds in 4 weeks is no joke, true I train Powerlifting style and my nutrition had enough calories to support that...but I have evidence from previous logs to prove that I had this factors for 3 months and my bench was stuck...I can attribute this solely to AnaBeta and my efforts indeed. Another thing I loved is how...careless I became about carbs, I am not aliterate by any means, and know that carbohydrates at night are quite good actually...specially since I train first thing in the AM and fasted...I need my Glycogen stored full! But with AnaBeta I noticed even LESS bloat in the AM after munching anywhere from 100-300g of carbs pre-bed time.

AnaBeta for me, for this reasons, and for all that was portrayed in this log deserves a 10/10 and a 5 star ranking here. I am most thankful to PES for letting me try it, and for all the support Rodja (PES Representative) gave me throughout this log. It has been a pleasure to log this product indeed.

On to the opinions on Test Powder

First of all, we all know DAA is a tried and true supplement for increasing testosterone naturally, being effective in as little as 12 days @ proper 3-3.2g dosage. Test Powder Delivers this.

I am no stranger to DAA, having tried it in the past with success and with a saddening befalling, such as the rise of my prolactin levels which lead to DAA induced MINOR gyno...Lead to sensitive nipples and some "puffy" look to them even when run with an AI. However I did not supplement anything for Prolactin control in my previous run, this is where Test Powder Shines.

I got NO Estrogenic Side effects, and NO Prolactin Side effects AT ALL from Test Powder. My main reason for wanting to log it was because I wanted to see if USP labs had dosed Afromomum Meleguetta (AI) properly , and they delivered. No bloat at all from DAA, and the Mucuna Puriens (L-Dopa) dosage in it kept Prolactin at bay and it did not spike.

Mood was amazing, I felt euphoric many days at a time while on Test Powder, libido was raging indeed! Pumps and vascularity from Agmatine Sulfate were also stellar. A true Testosterone Booster All-Encompasing supplement, USP Labs did well here, it can and should be run stand alone (Meaning as in NO OTHER AROMATIZE INHIBITOR OR PROLACTIN CONTROL) unlike any other DAA products, and I thoroughly recommend it. For this and the reasons presented in my Log I give Test Powder a 9/10

Reason for it not being 10/10 is because I believe the 6/1 dosage should be actually 7 days straight and the tub a bit bigger so as to be run for full 28-30 days, and making it more cost-efficient for the costumer to buy for a straight on run of 8 weeks without any day as a break. I loved the product nonetheless and plan on running it again and recommending it indeed.

Grade of the stack: 9.5/10

I wanna thank the whole PES Rep team and Staff for allowing me to log this stack and for all the support I had from their Reps during this log. Also a big thank you to USP Labs and to their Rep Distilled Water who helped me out a lot too in this log.
 
My word man brother C!!!! We are both in sink!! I mean your straight up tearing it up!!!! Your getting stronger quicker. Awesome post.
 
Sean1332 said:
Good review man. I ended up dosing anebeta at 6 pills by the end of it. I love that stuff
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Thanks brother, I totally agree with you on your dosage. Natty himself said that 6 caps would be a suitable dosage for those 200lb+ fellas. Glad you are liking it too!
 
I was eating 4,000-4200 calories on it and there was hardly any bloat like I usually get so that's a very valid point you brought up that I overlooked.
 
Sean1332 said:
I was eating 4,000-4200 calories on it and there was hardly any bloat like I usually get so that's a very valid point you brought up that I overlooked.
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I would get anywhere from 300-400g carbs on the night previous to my Deadlift or Squat days and I would sleep like a baby. No Stomach discomfort, bloat or puffy/watery wake up in the AM. This was not even accomplished when I dosed some popular GDAs + Na-R-Ala (geronova licensed)
 
Good job celly. You really know how to write a good review. Gains were awesome as well. keep eating and keep getting strong(er) my friend
 
Solid review man. :thumbsup:
 
Celorza said:
I just pulled 305x1 today on dead lift too <3! I am happy!
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Ha! Thats awesome you been on a nice roll lately. Pretty nice pull man. You got any plans for any other logs or journals lined up soon?
 
aceroni said:
Good job celly. You really know how to write a good review. Gains were awesome as well. keep eating and keep getting strong(er) my friend
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Thank you brother! I appreciated all the support you too gave me on the log :).


Mainly Thanks to all that followed too :D! It was amazing to have all your support and advise!
 
bolt10 said:
Ha! Thats awesome you been on a nice roll lately. Pretty nice pull man. You got any plans for any other logs or journals lined up soon?
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I'll keep a training Log (to which I expect you and the guys here to sub along haha) in the training section...Will be uploading it later today.

And I know :blink: my body just wants to get stronger, and since I switched assistances and cut out the excess cardio (I still do HIIT) Lifts and Weight soared up <3!
 
Cool I'll definitely follow a long so hit up a link in here when it is up.
 
Celorza said:
Thanks Bobby! Thinking I might get my 315 before december haha, meaning I gotta get a higher (realistic goal) then!
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Thata boy, shatter these goals and set new ones. You are obviously dedicated and driven I have no doubt you will achieve what you want.
 
BPjohn123 said:
Thata boy, shatter these goals and set new ones. You are obviously dedicated and driven I have no doubt you will achieve what you want.
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Probably the first goal today is do some cardio, get some laxatives and get my fat ass off from 150 lbs ¬¬...it feels horrible to wake up saturday morning at 146, and on monday be 150 @_@!!!

Now being serious...Long term goal is compete, place some records on my own...and then retire into Bodybuilding/Physique training (mostly Physique, bodybuilding would be a bit...harsh for my size...I would look too big for my size if I pinned haha)
 
^ **** pinning. stay natural.
I'm a natural BB, it's the only way to go.
Otherwise, you're on a dead end road, pinning for more size.
Do you realize how much drugs an amateur (not even pro) bb takes to get into contest shape?
hgh, test, tren, anavar, T3 (dont **** with your thyroid brah), clen, diuretics, etc etc... the list goes on and on.
I can honestly say from being natty, you can do it natty, and still come in PEELED, with round full muscles, you just have to bust your ass, no cheat meals, none of that bull****. If you want i'll post a contest pic, just to show you i'm not ****ing around when i say you can do it natty and still look good (you just won't be as big)
 
aceroni said:
^ **** pinning. stay natural.
I'm a natural BB, it's the only way to go.
Otherwise, you're on a dead end road, pinning for more size.
Do you realize how much drugs an amateur (not even pro) bb takes to get into contest shape?
hgh, test, tren, anavar, T3 (dont **** with your thyroid brah), clen, diuretics, etc etc... the list goes on and on.
I can honestly say from being natty, you can do it natty, and still come in PEELED, with round full muscles, you just have to bust your ass, no cheat meals, none of that bull****. If you want i'll post a contest pic, just to show you i'm not ****ing around when i say you can do it natty and still look good (you just won't be as big)
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You don't know the power of the darkside...
 
I'm not saying you won't look better if you're on drugs, because that's obviously a lie.
and i'm not anti steroid either, i'm just saying for bodybuilding purposes, there's no reason he should get on juice, its a dead end road.
also, i'm saying just being consistent and training hard for years i looked better than a few other friends who were on juice...
sure, they suck, and are halfassing it, but i'm just saying- if you stay 100% dedicated, and dont slack off in the offseason, hit your meals hit your training, you will prevail.

again- nothing against juicing, im just sick and tired of seeing scrawny little girls blow up over night, then shrink hard when they're done. and quit lifting when their cycle is over- it's pathetic and a disgrace to the sport..

my motto "dont expect full time results from part time dedication"

- nothing against you rodja i know you train hard with or without, and i respect what you're doing. 100%

i'm just saying celly should stay natural (hes 150lbs dude)
i'm about 180ish right now probably 8-10% bf, 5'8"
i've been lifting natty for 6-8 yrs (not impressive i know) but i plan on hitting 200lbs natural before using juice.

edit: 200lbs lean, 8%. not a fat mess..
 
aceroni said:
I'm not saying you won't look better if you're on drugs, because that's obviously a lie.
and i'm not anti steroid either, i'm just saying for bodybuilding purposes, there's no reason he should get on juice, its a dead end road.
also, i'm saying just being consistent and training hard for years i looked better than a few other friends who were on juice...
sure, they suck, and are halfassing it, but i'm just saying- if you stay 100% dedicated, and dont slack off in the offseason, hit your meals hit your training, you will prevail.

again- nothing against juicing, im just sick and tired of seeing scrawny little girls blow up over night, then shrink hard when they're done. and quit lifting when their cycle is over- it's pathetic and a disgrace to the sport..

my motto "dont expect full time results from part time dedication"

- nothing against you rodja i know you train hard with or without, and i respect what you're doing. 100%

i'm just saying celly should stay natural (hes 150lbs dude)
i'm about 180ish right now probably 8-10% bf, 5'8"
i've been lifting natty for 6-8 yrs (not impressive i know) but i plan on hitting 200lbs natural before using juice.
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You're looking at a different picture. His focus has not been hypertrophy; it has been strength. Obviously, there is some transfer from PL training to hypertrophy, but it has not been his main focus. Stats alone are not indicative of readiness for anabolics and I'm also not saying it's something he should do right now. However, realize that he's looking to compete and the mindset of some people is to do whatever it takes once they are locked in on a specific goal. Even the physique guys are on good amounts of tren, test, GH, anavar, etc.
 
Rodja said:
You're looking at a different picture. His focus has not been hypertrophy; it has been strength. Obviously, there is some transfer from PL training to hypertrophy, but it has not been his main focus. Stats alone are not indicative of readiness for anabolics and I'm also not saying it's something he should do right now. However, realize that he's looking to compete and the mindset of some people is to do whatever it takes once they are locked in on a specific goal. Even the physique guys are on good amounts of tren, test, GH, anavar, etc.
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This, I appreciate the advise on both...yet my goal has not been size or shape at all for a few months now, pure sheer power...I do want the lower BF for health and some looks though...but meh like Rodja said, I want to compete in meets..y goal on 2-3 years is to have at least a 1000lb total and either be in the 132 or 148 class.
 
Celorza said:
This, I appreciate the advise on both...yet my goal has not been size or shape at all for a few months now, pure sheer power...I do want the lower BF for health and some looks though...but meh like Rodja said, I want to compete in meets..y goal on 2-3 years is to have at least a 1000lb total and either be in the 132 or 148 class.
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I'm telling you, you're ready for Westside.
 
I agree completely with that.
But also, I realize he is PL right now, but he was talking about BB and not wanting to pin, so I'm simply addressing the natural vs unnatural BBing.

"doing whatever it takes" does not mean you need to consume copious amounts of hormones, and **** your body up.

-I'm not saying steroids are the worst thing you can put in your body, but the guys that I know that have been juicing since their 20's are now 30, and they LOOK like they're 40.. It speeds up the aging process and makes your body older quicker, there's no doubt in my mind about that when i look at these guys.

"doing whatever it takes" is training hard for many years, not missing meals, not missing sleep, not partying every weekend..

Again- I'm not hating on anyone for using drugs, that is their own choice. I'm just saying you might as well do it (BB) naturally for as long as you can, because in bodybuilding especially, it becomes a game of "who can take more of what" and at that point, you're just only going to **** yourself up in the long run.

--What i'm saying is that if or when he decides to do bb, he should stay natural, there's no reason to need to do drugs to step on stage, unless you're trying to go IFBB pro... Naturally, you can still show up conditioned, big, lean, and full.


Rodja said:
You're looking at a different picture. His focus has not been hypertrophy; it has been strength. Obviously, there is some transfer from PL training to hypertrophy, but it has not been his main focus. Stats alone are not indicative of readiness for anabolics and I'm also not saying it's something he should do right now. However, realize that he's looking to compete and the mindset of some people is to do whatever it takes once they are locked in on a specific goal. Even the physique guys are on good amounts of tren, test, GH, anavar, etc.
Click to expand...
 
Ok well i thought you were talking about BB not PL celly, my bad.. I apologize if i sounded rude or whatever, i wasn't trying to.

Again, i think you can EASILY hit 1000lb total without the use of drugs..
I'm just saying no reason to hop on a cycle at the age of 21 when you're just now only starting to train seriously.

the older guys i was talking about, they all regret juicing in their early twenties because now they don't get "much" out of it, like they used to.

it's like any other drug- after so long your body will become tolerant of it, and you will need more and more to acheive the same effect.. that's why i was using the analogy dead end road.
 
aceroni said:
Ok well i thought you were talking about BB not PL celly, my bad.. I apologize if i sounded rude or whatever, i wasn't trying to.

Again, i think you can EASILY hit 1000lb total without the use of drugs..
I'm just saying no reason to hop on a cycle at the age of 21 when you're just now only starting to train seriously.

the older guys i was talking about, they all regret juicing in their early twenties because now they don't get "much" out of it, like they used to.

it's like any other drug- after so long your body will become tolerant of it, and you will need more and more to acheive the same effect.. that's why i was using the analogy dead end road.
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There's little evidence to support the idea of androgen desensitization. What happens, more often than not, is that people increase their dosages too quickly thinking that there is a linear chain of growth from going to 500mg of test to 1000mg test. People need to learn to grow into their dosages and not arbitrarily decide to increase them just because they have hit a plateau. This especially applies to PL'ing as the training needs to constantly change and a different approach in scheme or techniques should be the first change, not a new PED cocktail.
 
Rodja said:
I'm telling you, you're ready for Westside.
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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...
 
aceroni said:
Ok well i thought you were talking about BB not PL celly, my bad.. I apologize if i sounded rude or whatever, i wasn't trying to.

Again, i think you can EASILY hit 1000lb total without the use of drugs..
I'm just saying no reason to hop on a cycle at the age of 21 when you're just now only starting to train seriously.

the older guys i was talking about, they all regret juicing in their early twenties because now they don't get "much" out of it, like they used to.

it's like any other drug- after so long your body will become tolerant of it, and you will need more and more to acheive the same effect.. that's why i was using the analogy dead end road.
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It's ok brother :D! I also don't plan on pinning before I am 28-30 years old haha. I could probably end up not pinning or oral-cycling at all for the kinds of goals I have. I know theres many AAS cycles geared for power...yet I want this power to be mine and mine alone...Getting it on AAS still makes it your own though...since it's all the blood and guts you put into, but it is a different venue...and I want it to be a venue that I get satisfaction and catharsis out of :), thus no pinning for Celly for now :D!

As for BBing , I might go into Physique though, after I have satisfied my power ambitions and competition dreams :D!
 
Rodja said:
There's little evidence to support the idea of androgen desensitization. What happens, more often than not, is that people increase their dosages too quickly thinking that there is a linear chain of growth from going to 500mg of test to 1000mg test. People need to learn to grow into their dosages and not arbitrarily decide to increase them just because they have hit a plateau. This especially applies to PL'ing as the training needs to constantly change and a different approach in scheme or techniques should be the first change, not a new PED cocktail.
Click to expand...

I think there is not enough research on steroids all around, including desensitization, but I agree, too often people look at their plateau and think they need more drugs when in reality they need to tweak their programming
 
Celorza said:
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...
Click to expand...

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.
 
Rodja said:
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.
Click to expand...

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.
 
Celorza said:
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.
Click to expand...

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.
 
Rodja said:
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.
Click to expand...

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
 
Celorza said:
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
Click to expand...

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.
 
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