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Get Big an Strong (A Westside Story ) plz Critique

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Slyblackdragon
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2003/11/20 02:45:30 (permalink)

Get Big an Strong (A Westside Story ) plz Critique

11/17/03
WOW!


A.
Squats- 3x3 @ 205 lbs (+5 lbs)
Hypers- 4x8
Sit Ups- 4x8
Chins- 4,2,1 (I still suck )

Note- I tried to do everthing perfect form, and no more than 90 seconds rest, more like 60 or less. Did BW excercises for lack of time, gotta watch my football STEELERS!!!
#1

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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/20 02:57:06 (permalink)
    Bench-
    105 lbsx3
    135 lbsx3
    155 lbsx3
    175 lbsx3
    185 lbsx1
    200 lbsx1
    210 lbsx1
    225* lbsx1

    *-Will keep last single as old max

    French Press= 4x8 @ 40 lbs

    Lateral Raises- 4x10 @ 10 lbs

    BB Rows-4x9 @ 115 lbs

    BB Curls- 3x10 @ bar (45 lbs)

    Note- I am still really knew to this, and very unexperienced. I think I have figured out how to do the core lifts. But from what I have read and researched, I have too much freedom with the accesory lifts. I am not good at making decisions, lol, TELL ME WHAT TO DO!!!

    #2
    veganlifter
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/20 08:31:05 (permalink)
    hey man, we are all in the same boat, you, me, badboy, JF and who else have started doing westside about the same time, lol! Your program looks a bit different to mine, but who cares. Many ways to do westside it seems.

    good luck with the experiment Sly!
    #3
    Ant
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/20 08:53:00 (permalink)
    Love that title!

    From what I've read the best thing about westside/conjugated periodisation is that you can tweak it to fulfill other needs as well (hence my bastardised WS journal ). If you need work in those areas, your accessory exercises look fine, reps are maybe a little high though.
    #4
    bluenun
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/21 23:05:59 (permalink)
    Slyblackdragon, how did you get on with the 5x5 routine? (I think you were doing 5x5 before westside)
    What sort of mass/size increases and weight gains did you get?

    Thanks
    #5
    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/22 00:32:23 (permalink)
    quote:
    Originally posted by bluenun

    Slyblackdragon, how did you get on with the 5x5 routine? (I think you were doing 5x5 before westside)
    What sort of mass/size increases and weight gains did you get?

    Thanks



    I havent re-measured anything, but i am much thicker muscularly. I lost a good bit of fat too. I haven't re-maxed, but my bench 1rm didnt seem to go up any, but my working weights went up a hellova lot. I would have stayed on the 5x5, but I have been invited to attend a powerlifting meet and considered a westside a better routine to get me on track. Might go back to 5x5 after competition.

    I gained probably 15+ lbs on me... If you haven't tried it, I would highly reccomend it.
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    JF
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/22 03:47:25 (permalink)
    Seems like Westside is catching up nicely with the board! I will follow your progress mate, no slacking!
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    bluenun
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/22 17:45:12 (permalink)
    That's some good gains mate. Good luck with the Westside routine.
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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/25 03:19:54 (permalink)
    Deads-
    165 lbsx3
    180 lbsx3
    195 lbsx3
    205 lbsx3
    220 lbsx3
    235 lbsx1
    250 lbsx1
    265 lbsx3
    280 lbsx3
    280 lbsx3
    300 lbsx0

    Rev Hypers-3x8
    Chins-1

    Note- Damn that was hard! That really sucks that I didn't get 300, i really wanted to have to buy more weight. I think I am not using my legs enough in deads.

    Chins- after all that deading I lost my grip

    #9
    Yib
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/25 03:53:07 (permalink)
    lol wow i wish i can do one chin.....is ur grip improving yet, im starting to have trouble with it, and dont no wut to do
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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/25 04:01:01 (permalink)
    I haven't deadlifted in 2 weeks, did squats for lower body last week, and was sick the week before, so my hands arent used to it. During the deads gripping wasn't the problem, moreso my calouses I used to have had softened up, and got pinched and it hurt like hell...lol Pisses me off that I didnt get that 300, but then again 280 is the most I have done...
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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/25 04:07:54 (permalink)
    P.S.- It's also getting damned cold to be working out in my garage...Im gonna need to buy so sweatsuits.
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    Yib
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/25 04:12:36 (permalink)
    oowww i got some blisters from the chinning ,or at least my attempt at chinning, heheheheheh, think it was last week that i squeezed one on the bar and i just dropped, lol....that was funny...anyways im going to start taping my hands cuz theyre too soft...i tried gloves but its harder with them...
    #13
    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/28 06:17:28 (permalink)
    Allright, I am getting back on track today. Wednesday I was too busy to lift, and today it was Thanksgiving.

    I don't know if you guys all know about it, but its an American holday where you eat a lot, a whole lot, a ton. Turkey, stuffing, cranberries, pumpkin pie, jello salad...mmm

    I was gonna make up for missing yesterday, today, but the Triptophan (sp?) kicked in and I got really lazy...lol Oh well, I am plenty rested and have fuel for tomorrow.

    Speed Squats tomorrow, skipped max effort bench, oh well.
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    bluenun
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/29 14:43:55 (permalink)
    Yum yum, the food sounds lovely.

    Do you all get the day off school and work?
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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/29 17:28:18 (permalink)
    Yup... Off school since Tuesday, not back till Monday. Worked Wed, Sat, Sun.

    11/28/03
    Jump Squats- 12 doubles @ 115 lbs
    Good Mornings-4x8 @ 95 lbs
    Neck Work (Extensions)-1x10 @ 10 lbs, all sides

    That workout I was working mainly on my explosiveness...light weight but a lot of effort. Speed bench day today.
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    ice_mach
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/29 17:37:37 (permalink)
    jus wonderin bro do u train ur grip? if u train it, it could improve ur chins. btw benchin some impressive figures there,
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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/11/29 19:12:07 (permalink)
    Oh, just noticed why you liked my bench, I mis-typed. Those last 4 were sets of one, my mistake.
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    Slyblackdragon
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/12/02 04:21:59 (permalink)
    Note- Squats were good. 230 is my best so far, as I am brand new to them. But sadly, thats all I did. First I almost shat myself, lol, and then my foot cramped out, and by the time I sorted all that, I ran outta time and have to get to bed now, Gotta get up in 6.5 hours.

    Squats
    185 lbsx3
    190 lbsx3
    195 lbsx3
    200 lbsx3
    205 lbsx3
    210 lbsx3
    215 lbsx1
    220 lbsx1
    225 lbsx1
    230 lbsx1 (personal best, sucks dont it?)

    I really wanted to get more done. Had good mornings, rows, and ab work planned. Oh well, at least I got the main lift done. Though I still dont understand how to do the sets/reps...im dearly confused....[V]
    #19
    veganlifter
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    RE: Get Big an Strong (A Westside Story ) plz Critique 2003/12/02 08:49:06 (permalink)
    sly, the rep range for squats looks good to me! Next week make sure you lift more, not that you make a new PB necessarily, but you could do say 2 singles with 220 and 2 with 225 or even 230 or something similar.
    #20
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