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Westside... bah.

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DerMalePhonkMann
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2004/01/09 01:58:26 (permalink)

Westside... bah.

New routine, new journal.

Let's see, current maxes are:

Bench - 112.5kg (have benched 120, but I was assisted then)
Squat - 130kg
Deadlift - 190kg

All raw, no belt.
#1

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    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/09 02:01:06 (permalink)
    No. Mine are all higher. lol.
    #2
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/09 02:06:15 (permalink)
    ME Upper - 08/01/04

    Bench Press
    60x5, 70x5, 80x3, 90x3, 100x3, 105x1, 110x1, 115xmiss, 112.5x1 - pissed off!

    Close Grip Bench
    57.5x5, 77.5x3x5 - way too easy

    Military Press
    30x5, 55x3x5 - too easy again

    Barbell Curl
    30x5, 45x3x5

    Plate Curl
    7.5x5, (7.5+2.5)x3
    #3
    Slyblackdragon
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    RE: Westside... bah. 2004/01/09 02:06:26 (permalink)
    Ha, now it sounds like you are talking to youself.
    #4
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/09 02:14:31 (permalink)
    2.2 lbs to 1 kg, so your lifts are:

    Bench - 102kg
    Squat - 118kg
    Deadlift - 127kg
    #5
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/09 02:15:27 (permalink)
    I was taking the piss mate, your lifts aren't far off mine, they're very good for your age.
    #6
    Slyblackdragon
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    RE: Westside... bah. 2004/01/09 02:15:35 (permalink)
    quote:
    Originally posted by DerMalePhonkMann

    2.2 lbs to 1 kg, so your lifts are:

    Bench - 102kg
    Squat - 118kg
    Deadlift - 127kg



    Now I sound like a wet noodle...lol
    #7
    Slyblackdragon
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    RE: Westside... bah. 2004/01/09 02:17:18 (permalink)
    quote:
    Originally posted by DerMalePhonkMann

    I was taking the piss mate, your lifts aren't far off mine, they're very good for your age.



    Nah, I knew you were just messing with me...lol I think I am starting to figure out what , "Taking the piss" means...lol
    #8
    veganlifter
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    RE: Westside... bah. 2004/01/09 09:02:46 (permalink)
    Yo Phonk! Good man, very best with the westside experiment mate. My bet is that your squat will shoot up in no time.
    #9
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/09 10:04:59 (permalink)
    Yeah, I'm feeling comfortable with the wide stance now, so hopefully I'll break the 140 mark very soon.
    #10
    Sheeps_Clothing
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    RE: Westside... bah. 2004/01/09 12:50:27 (permalink)
    aight mate, good to see your journal.

    how you finding westside?

    you should try to access ur weaknesses and work on them, and base your ME exercises around them..... ie in bench, maybe triceps?

    in which case cycle close grip lockouts, incine close grips etc

    on squat/deadlift i think that your lower back is probably far stronger than your hams in the main and quads to a lesser extent.

    so concentrate on low box squats, good mornings, etc?

    i want to try westside, but im a quad squatter through and through , but do want to try box squats.....

    #11
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/10 05:55:04 (permalink)
    quote:
    aight mate, good to see your journal.

    G'day.
    quote:
    how you finding westside?

    Just started mate. The ME days aren't anything drastically new, so when I do the DE days I'll let you know as I've never done anything like that before.
    quote:
    you should try to access ur weaknesses and work on them, and base your ME exercises around them..... ie in bench, maybe triceps?

    in which case cycle close grip lockouts, incine close grips etc

    Yeah. I'm training upper body at my training partners house atm - I'm poor. So the only thing I can really do is board presses. I'll put one together this week and do them next week.
    quote:
    on squat/deadlift i think that your lower back is probably far stronger than your hams in the main and quads to a lesser extent.

    so concentrate on low box squats, good mornings, etc?

    Yep, starting GMs with this routine.

    Thanks for the input!
    #12
    mb
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    RE: Westside... bah. 2004/01/10 13:11:44 (permalink)
    Interesting maxes, DMPM.

    I thought you'd be stronger in the Squat and Bench Press (I did 110kg 1RM a year ago). Your Deadlift however... that is way, way above me and I can't see myself getting near that number anytime soon! [8)]
    #13
    Big-AL
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    RE: Westside... bah. 2004/01/10 14:53:16 (permalink)
    Hello mate,

    how long did it take you to adapt to wide stance squatting? Do you have any tips for making the change?

    Cheers

    AL
    #14
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/11 04:03:19 (permalink)
    quote:
    I thought you'd be stronger in the Squat and Bench Press

    Yeah my squat is very poor. I'v always had trouble squatting, long legs and no arse!
    quote:
    how long did it take you to adapt to wide stance squatting? Do you have any tips for making the change?

    I've just been going a little wider every week Al. I'm probably in between shoulder width and the max width you could go in the power rack now. I'm feeling it much more in my groin and hips now, but it does feel stronger. Good luck.
    #15
    Big-AL
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    RE: Westside... bah. 2004/01/11 08:47:46 (permalink)
    I see i thought about doing it that way and decided i would probably not stick to it, so i just went wide straight off but dropped the weight loads. I will have to see how that works out.

    Cheers

    Al
    #16
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/11 09:11:01 (permalink)
    ME Lower - 11/01/04

    Squat
    40x5, 60x5, 80x5, 92.5x3, 102.5x3, 112.5x3, 117.5x1, 122.5x1, 127.5x1, 132.5x1 - New PB, went up pretty easy

    SLDL
    60x5, 110x3x5

    Dumbbell Row
    75lbx5, 115lbx3x5

    Decline Situps
    10x3x5

    Static Holds
    170x>20s, 200x6s, 190x13s
    #17
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/12 08:57:29 (permalink)
    DE Upper - 12/01/04

    Speed Bench
    60x3, 60x3, 60x9x3 - First two sets just normal warmups, 3 different grips for the speed sets

    Skullcrushers
    27.5x3x8

    Barbell Front Raise
    22.5x3x8

    Pushdowns
    33x8

    Pinch Grip
    7.5+7.5xR+L, 10+10xR+L, 5+5+5xmiss, 5+2.5+5xR+L

    Two-handed Pinch
    25+25x3s

    Was meant to do some calf work, but forgot my belt, so couldn't do donkeys...

    This workout felt really strange because:

    a. never done speed work before, really bizarre feeling
    b. felt weird not going to failure on the assistance exercise, feel like I haven't done enough
    #18
    DerMalePhonkMann
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    RE: Westside... bah. 2004/01/15 10:35:51 (permalink)
    DE Lower - 15/01/04

    Box Squats
    60x2, 70x8x2

    Glute-Ham Raises
    3 sets - Could only do negatives then push back with my arms, these are hard!

    Lying Leg Raises
    3x8

    Dumbbell Curls
    15x5, 25x3x5

    CoC Work
    #2 attemps - got about 5mm away of the first go
    #1 strapholds - 2.5x10s, 3.75x2s, 5xmiss
    #1 - 14xright, 8xleft
    #19
    PikeKing
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    RE: Westside... bah. 2004/01/15 10:45:56 (permalink)
    quote:
    Originally posted by DerMalePhonkMann

    DE Lower - 15/01/04

    Glute-Ham Raises
    3 sets - Could only do negatives then push back with my arms, these are hard!




    Yeah I love them too!
    #20
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