Westside Training Template - Page 4

**thenatural** · 08-24-2007, 03:00 AM

lol.

i'll make sure not to wear my posing trunks when i step on the platform....

**thenatural** · 08-24-2007, 03:00 AM

Quote:

Originally Posted by Liftin'heavy

Just between you and me..... there is a meet in October I have my eye on.

can i be in on this little secret as well? I promise i won't tell anyone

**Liftin'heavy** · 08-24-2007, 03:11 AM

Quote:

Originally Posted by thenatural

can i be in on this little secret as well? I promise i won't tell anyone

Ahhhh hell, why not.

DuckDuckGoose · 08-24-2007, 11:35 AM

Quote:

Originally Posted by Liftin'heavy

Just between you and me..... there is a meet in October I have my eye on.

tell me where, and i'll try to make it. if it is in new york, i will make it.

**Liftin'heavy** · 08-25-2007, 02:37 AM

Quote:

Originally Posted by DuckDuckGoose

tell me where, and i'll try to make it. if it is in new york, i will make it.

I'm not telling anyone in fear of embarrassing myself. LOL!

DuckDuckGoose · 08-25-2007, 07:05 PM

Quote:

Originally Posted by Liftin'heavy

I'm not telling anyone in fear of embarrassing myself. LOL!

fair enough, if you change your mind, the offer is on the table.

michianatanning · 08-26-2007, 10:49 PM

I just recently started doing ws style of training.

ME(Sq/Dl)
Rack Deads w/ Bands(60-80lbs add to eack amount): 135x3, 185x3, 225x3, 275x3, 305x3, 355x1, 395x1, 425x1, 465x1

Zercher Squat lockouts: 135x3, 185x3, 225x3, 275x3, 325x1, 365x1, 395x1

St. Cable Crunches: 3 sets low reps

Reverse Hyperext: 5 sets 10 reps

Let me know if this is decent.
Currently I am at a weight of 209lbs at 6'1".

=S1K · 08-28-2007, 09:28 AM

Everybody...you can catch Liftin' Heavy's meet results at this website

http://www.pridesites.com/bears/plbearclub/

hehe

**thenatural** · 08-28-2007, 02:03 PM

hey LH quick question for ya:

on speed bench day you say to do 3 sets of overhead pressing of 3-5 reps. now is that pressing heavy, with say 70-80% of 1RM, or is it speed work also?

**Liftin'heavy** · 08-28-2007, 02:57 PM

Quote:

Originally Posted by michianatanning

I just recently started doing ws style of training.

ME(Sq/Dl)
Rack Deads w/ Bands(60-80lbs add to eack amount): 135x3, 185x3, 225x3, 275x3, 305x3, 355x1, 395x1, 425x1, 465x1

Zercher Squat lockouts: 135x3, 185x3, 225x3, 275x3, 325x1, 365x1, 395x1

St. Cable Crunches: 3 sets low reps

Reverse Hyperext: 5 sets 10 reps

Let me know if this is decent.
Currently I am at a weight of 209lbs at 6'1".

Looks good to me.

**Liftin'heavy** · 08-28-2007, 03:00 PM

Quote:

Originally Posted by =S1K

Everybody...you can catch Liftin' Heavy's meet results at this website

http://www.pridesites.com/bears/plbearclub/

hehe

That is just plain WRONG! That's it Phil.... you're banned.

**Liftin'heavy** · 08-28-2007, 03:04 PM

Quote:

Originally Posted by thenatural

hey LH quick question for ya:

on speed bench day you say to do 3 sets of overhead pressing of 3-5 reps. now is that pressing heavy, with say 70-80% of 1RM, or is it speed work also?

Glad you brought that up... do not do these heavy on speed day for the bench. Train them heavy on max effort day as an assistance exercise. Speed day is like a light day but that doesn't mean easy. You should increase the intensity by taking very little time between sets and increasing the rep range. There have been times my speed bench day has kicked my ass.

**thenatural** · 08-28-2007, 05:14 PM

so stick with a 45-60 second rest time...then up the range to say 8-10 after a couple of weeks? still not to failure obviously.

so we're looking for say 40-60% of 1RM given a higher or lower rep range?

Nikkiboy · 08-28-2007, 08:12 PM

Natty read this

http://www.elitefts.com/documents/template.htm

http://www.elitefts.com/documents/pe...le__part_2.htm

horsepower · 08-29-2007, 12:12 AM

Quote:

Originally Posted by Liftin'heavy

That is just plain WRONG! That's it Phil.... you're banned.

LOL...looks like your first on the list...clever disguising your name like that, Big Miguel.

jk...
-Comparatively little Mike

**thenatural** · 08-29-2007, 12:24 AM

thanks nikk those are good reads

**Liftin'heavy** · 08-29-2007, 02:51 AM

Quote:

Originally Posted by thenatural

so stick with a 45-60 second rest time...then up the range to say 8-10 after a couple of weeks? still not to failure obviously.

so we're looking for say 40-60% of 1RM given a higher or lower rep range?

Ok, here's something else to ponder.... too many guys put too much thought into this type of training and get caught up in the percentages, which ME exercise to hit at any particular week and worrying about taking exactly 60 seconds between sets, blah, blah, blah. I can't tell you how many times I showed up at Westside, sit around for twenty minutes, having all the guys look at each other asking "what do ya feel like doing today?"

Time between sets on speed day is up to you but you need to hustle. I take ten minutes between sets on ME day so on speed day if I take two minutes between sets... I'm hustling. LOL.

Rep range... again it's up to you. 8-10, 10-12, 15's.... go by the way you feel.

=S1K · 08-29-2007, 10:50 AM

Mike I used to be the same way...always bogging down in the minuscia <sp>. Only my delima was always assistance work. I never knew if I was doing too much or too little.

Then one day I woke up and said "helloooo.....this is assistance work..who cares " ! ..

I decided not to worry about it so much and just concentrate on my big lifts and moving heavy weights....then just filling in with assistance work where ever I felt I needed it..or wanted to do that particular day.

**thenatural** · 08-29-2007, 01:39 PM

Quote:

Originally Posted by Liftin'heavy

Ok, here's something else to ponder.... too many guys put too much thought into this type of training and get caught up in the percentages, which ME exercise to hit at any particular week and worrying about taking exactly 60 seconds between sets, blah, blah, blah. I can't tell you how many times I showed up at Westside, sit around for twenty minutes, having all the guys look at each other asking "what do ya feel like doing today?"

Time between sets on speed day is up to you but you need to hustle. I take ten minutes between sets on ME day so on speed day if I take two minutes between sets... I'm hustling. LOL.

Rep range... again it's up to you. 8-10, 10-12, 15's.... go by the way you feel.

gotcha. that helps alot. i'm totally not a % type of guy and hate training on a super strict "rest" schedule and blah blah blah...I just wanted to make sure I wasn't missing the boat on this.

**Liftin'heavy** · 08-30-2007, 03:07 AM

Quote:

Originally Posted by =S1K

Mike I used to be the same way...always bogging down in the minuscia <sp>. Only my delima was always assistance work. I never knew if I was doing too much or too little.

Then one day I woke up and said "helloooo.....this is assistance work..who cares " ! ..

I decided not to worry about it so much and just concentrate on my big lifts and moving heavy weights....then just filling in with assistance work where ever I felt I needed it..or wanted to do that particular day.

And how has your training been since????

**Liftin'heavy** · 08-30-2007, 03:12 AM

Quote:

Originally Posted by thenatural

gotcha. that helps alot. i'm totally not a % type of guy and hate training on a super strict "rest" schedule and blah blah blah...I just wanted to make sure I wasn't missing the boat on this.

I just wanted to head ya off at the pass to let you know not to put tons of thought into the template. Best of luck and if you have any questions just yell.

=S1K · 08-30-2007, 09:29 AM

Quote:

Originally Posted by Liftin'heavy

And how has your training been since????

So far so good. I was doing something very similar to your powerbuilding routine for the longest time with great results. I took myself up from 240 pounds to a fairly lean 265 as of today. My original goal was to nudge up to 275. Strength is great and I put on some good size.

Recently switched over to more of a Westside style of training for a contest coming up in Nov. Feels good hitting singles again and seeing the poundages go up.

Here's the thing about 'templates'....I noticed that a lot people were deviating from the "standard template" based on how they felt about what they needed. Which is what I did...came up with my own template based on what I felt worked for me. For the longest time I dropped speed work because I felt I wasn't getting much from it....but now...I have it back in and finding it helps me alot.....especially for my bench....which as you know.....sucks. I figure the more I bench.....the more it's going to help me. The speed bench gives me a chance to get in more benching at lower weights so I won't over train. Basically , it's form practice.

As far as assistance work goes...I need to get in Hammie, Lower back, Triceps, Lats and upper back....as long as I feel I'm hitting those hard i'm good to go! I think that my shoulders were taking a bit of a pounding lately....so I've dropped the over head pressing for a bit..and we'll see if that helps my bench.....so far it has.

Also a big focus for me as of late is conditioning , mobility and flexability. At 46 years old, I think these things are important. The older you get ....the faster these things go to pot. So I'm taking more time before my workouts to do some mobility work..and after each workout I hit the treadmill. I don't like pulling sled...so instead I put the treadmill at a very high incline and walk with long dynamic strides at about only 2.5mph This gets my heart rate up without being stressful on my knees. I figure sled dragging is nothing more than resistance walking....so I'm trying to duplicate that with the high incline treadmill.

I'm also trying to get more work in with my gear.

So far training is enjoyable and seems to be working....Talk to me in 2 mos though. I'm sure I'll have something changed.

michianatanning · 09-09-2007, 08:40 PM

What do you think about the CorEvolution(Home Version) of the Reverse HyperExtension?

Any feedback please.

**thenatural** · 09-09-2007, 10:13 PM

http://www.intensemuscle.com/showthread.php?t=26214

08-24-2007, 03:00 AM	#76
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	lol. i'll make sure not to wear my posing trunks when i step on the platform.... __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

08-28-2007, 09:28 AM	#83
=S1K Bantamweight Member Join Date: Jun 2005 Posts: 237	Everybody...you can catch Liftin' Heavy's meet results at this website http://www.pridesites.com/bears/plbearclub/ hehe __________________ - Press On !

08-28-2007, 02:03 PM	#84
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	hey LH quick question for ya: on speed bench day you say to do 3 sets of overhead pressing of 3-5 reps. now is that pressing heavy, with say 70-80% of 1RM, or is it speed work also? __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

08-28-2007, 05:14 PM	#88
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	so stick with a 45-60 second rest time...then up the range to say 8-10 after a couple of weeks? still not to failure obviously. so we're looking for say 40-60% of 1RM given a higher or lower rep range? __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

08-29-2007, 12:24 AM	#91
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	thanks nikk those are good reads __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

08-26-2007, 10:49 PM	#82
michianatanning New Member Join Date: Aug 2006 Location: IN Posts: 13	I just recently started doing ws style of training. ME(Sq/Dl) Rack Deads w/ Bands(60-80lbs add to eack amount): 135x3, 185x3, 225x3, 275x3, 305x3, 355x1, 395x1, 425x1, 465x1 Zercher Squat lockouts: 135x3, 185x3, 225x3, 275x3, 325x1, 365x1, 395x1 St. Cable Crunches: 3 sets low reps Reverse Hyperext: 5 sets 10 reps Let me know if this is decent. Currently I am at a weight of 209lbs at 6'1".

08-28-2007, 08:12 PM	#89
Nikkiboy Light-heavyweight Member Join Date: May 2006 Posts: 1,202	Natty read this http://www.elitefts.com/documents/template.htm http://www.elitefts.com/documents/pe...le__part_2.htm

08-29-2007, 10:50 AM	#93
=S1K Bantamweight Member Join Date: Jun 2005 Posts: 237	Mike I used to be the same way...always bogging down in the minuscia <sp>. Only my delima was always assistance work. I never knew if I was doing too much or too little. Then one day I woke up and said "helloooo.....this is assistance work..who cares " ! .. I decided not to worry about it so much and just concentrate on my big lifts and moving heavy weights....then just filling in with assistance work where ever I felt I needed it..or wanted to do that particular day. __________________ - Press On !

09-09-2007, 08:40 PM	#98
michianatanning New Member Join Date: Aug 2006 Location: IN Posts: 13	What do you think about the CorEvolution(Home Version) of the Reverse HyperExtension? Any feedback please.

09-09-2007, 10:13 PM	#99
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,762	http://www.intensemuscle.com/showthread.php?t=26214 __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

09-20-2007, 03:05 PM	#100
Aczech New Member Join Date: Sep 2007 Posts: 36

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