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The Baloney Pony Express

Personal Journals discussion on The Baloney Pony Express, within the Members Section; Originally Posted by slayer of souls Looking good man. I was wondering what your lifts were like these days. Im ...


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Old 07-28-2008, 07:49 PM   #11
Darkhorse
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Looking good man. I was wondering what your lifts were like these days. Im going to be up googling a lot more about westside.


How so?
Haha, my strength took a little dive as I was trying to lose weight. My squats/deads are really improved, but my bench is probably back in the mid 3's. I was dicking around between DC training and stuff so I have A LOT of catching up to do lol. My training now revolves around getting the work in which may or may not be a PR. That's very important to note pertaining to the training!

1) A normal Dynamic Effort Bench day would be essentially this:

- Speed Bench
- Supplemental Triceps
- Accessory Triceps/Lat/Delts
- Other (Forearm, rotator)

Now, the powerlifter is thinking about hammering the hell out of his weaknesses (ie. triceps). But what is the bodybuilder thinking? Naturally, he's thinking, "What about my chest?!" So a bodybuilder would prioritize his training day around getting equal amounts of stimulation over his entire upper body with a disregard for trying to bring up his benching muscles. He'll also worry about adding in a few curls whereas a powerlifter might do forearm work that may or may not include the biceps (ie. hammer, zottman, reverse).

I've seen this time and time again. I've DONE it time and time again in the past, so I know LOL. For example, I feel doing rows helps my bench a hell of a lot more than pullups do. So I'm going to stick to what will increase my lifts whereas a bodybuilder would probably do some sort of a "flip flop" every other workout to maintain balance.

2) A normal Max Effort Squat day would be essentially this:

- Max Effort
- Supplemental (either hammies, glutes, or lower back)
- Accessory Abs/Lower Back
- Other (lats, neck, grip)

Again, a bodybuilder would spend time fretting about quads vs. hammies. So naturally you'd probably see some type of quad exercise tossed in just to keep "balanced". A powerlifter wouldn't worry too much about quads because if you build up the quads too much, it would increase the liklihood of falling forward squatting vs. sitting back (Simmons).


So when I said "a little bodybuilder in you", I'm referring more about how much it would influence the choices you make which could make or break your progress. Muscle mass is handled a lot of other ways in Westside. Now we're getting into a whole other chapter.

Last edited by Darkhorse; 07-28-2008 at 11:20 PM..

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Old 07-28-2008, 11:08 PM   #12
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This is great!!! with all the Westside Journals popping up here darkhorse this should be of great help.Also Are you training at Sandblasters gym from IAs and MMI site?

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Old 07-28-2008, 11:14 PM   #13
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This is great!!! with all the Westside Journals popping up here darkhorse this should be of great help.Also Are you training at Sandblasters gym from IAs and MMI site?
Not at the moment. Scott invited me to go over there with a few other mods on Saturday mornings to do some sled work and upper body training.. But it's in the mornings, and I'm working at that time.

I'm training at Orange County Strength Club. The guy who owns powerlifting watch trains there sometimes as well.
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Old 07-29-2008, 06:05 AM   #14
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Solid numbers Dan, still kickin ass even after having bodybuilding set ya back, thats whats up. I'll definitely be keeping an eye on this thread.

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Old 07-29-2008, 06:23 AM   #15
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Nice numbers as always, good to see another journal from you.
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Old 07-29-2008, 12:52 PM   #16
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Are you sure you're not part Ox? Your numbers always amaze me.

If you do end up doing a competition, you'll have to let me know. I don't live too far from you
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Old 07-29-2008, 01:41 PM   #17
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Are you sure you're not part Ox? Your numbers always amaze me.

If you do end up doing a competition, you'll have to let me know. I don't live too far from you
You're referring to powerlifting, right LMAO! If you're up for wrapping my knees in Venice Beach, come on down!
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Old 07-29-2008, 01:48 PM   #18
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You're referring to powerlifting, right LMAO! If you're up for wrapping my knees in Venice Beach, come on down!
Yes, I know you're talking about PL

Venice Beach is only about 20 minutes from me. I go out there about once a week if I can. In fact, I'll be there tomorrow

You ever hit Muscle Beach there? I worked at a show there on the 4th. Joe Wheatley, who runs the place, is an awesome guy.
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Old 07-29-2008, 03:48 PM   #19
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ME SQUAT

Low Box Squat: 225 x 5, 275 x 3, 315 x 3, 365 x 1, 385 x 1, 405 x 1
- Very high bar placement. 3-4" below parallel. Medium stance.

Banded Leg Curls: Light Bands x 15, 15, 15

Weighted Hypers: 45 x 6, 55 x 6, 70 x 6, 90 x 6
- Really want to work on my lower back strength.

Landmines: 40 x 15, 15, 15
- Works the obliques good. Real good.
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Old 07-29-2008, 04:48 PM   #20
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How do you do weighted hypers? Do you just hold onto the weights? Seem like it would be awkward as soon as you got past a single 45'er. Maybe I'm missing something.

Awesome work on the squats btw! You should put up a vid of that.

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