Westside 3 Day - Page 5 - Bodybuilding Discussion on Bodybuilding.net Powerlifting Forum

Darkhorse · 07-30-2008, 06:23 PM

Two reps above 90%. If you can keep going beyond that, guess what? You probably weren't at 90% to begin with, and you've much improved lol.

Pitysister · 07-30-2008, 07:53 PM

haha...i guess i fall under much improved

220 on deads is 90%...and i hit 230 with not a whole lot of problems...next week i'll do 230 x 3 x 2, and 235 x 3....then max out the next week. and switch to squats.

also...i have never seen MP as the upper movement...would it be ok to swap it in for bench once in awhile? could still do floor press for tricep work...but speed and ME would be MP...

Darkhorse · 07-30-2008, 08:47 PM

Not speed since the bench is more than adequate and uses the same muscles. Just do the speed bench, then if you want to work on being explosive, do some push presses.

I'll point out that 99% of the time, as mentioned in the book and guys who train over there, actual delt pressing is rarely used since there's a lot of benching being done. He gives a lot of examples of guys he trains with that include a lot of shoulder presses, and their bench doesn't see any benefit.

For a max effort, they do mention doing MP's. They like using the lightened method, which means choking the bands on the top of the cage, and putting the bar through. A light set reduces the bar weight by 65 lbs on the chest.

Tons of options.. Medium or wide grip, reverse or banded, plus different bands leaves a TON of options to use.. Not to mention doing push, standing, or seated.

Pitysister · 07-31-2008, 04:49 AM

i have been wanting to throw push presses in somewhere...might hit them friday.

Pitysister · 08-01-2008, 04:05 PM

is this a good example of a bentover good mornings?

even though her clothes are from 1940.

You Tube

Darkhorse · 08-01-2008, 04:44 PM

Lol, no. Looks more like stiff leg deads.

Just picture how she started going down with the back rounded, but you'd have a barbell low on the back, and only go down as far as COMFORTABLE. I personally use the power rack and set the catch pins slightly higher than waist high. Touch and go ensures you're hitting the right depth without accidentally going too far.

Pitysister · 08-01-2008, 05:11 PM

these are gonna be weird the first time...because all you ever hear when you lift anything is to keep the back straight.

i could not find any other videos than that on you tube. suck.

would you believe that video was entitled "bentover good mornings"

CLF · 10-31-2008, 07:32 PM

I'm new here and totally agree on going heavy when it "feels right." Example my DE SQ/DL workout on Thursday ended up pulling a belt only PB for 2 reps. I just started training with the 3 day rotation a couple weeks ago and so far I'm liking it. I usually trained with the Classic 4 Day Westside split, which worked great but I no longer have that kind of time.

CLF · 11-01-2008, 04:51 PM

Quote:

Originally Posted by Pitysister

is this a good example of a bentover good mornings?

even though her clothes are from 1940.

http://www.youtube.com/watch?v=HTkScyAowpM

The Good Mornin

http://asp.elitefts.com/qa/default.asp?qid=4102&tid=102

07-30-2008, 06:23 PM	#41 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,107 Country: Gender:	Two reps above 90%. If you can keep going beyond that, guess what? You probably weren't at 90% to begin with, and you've much improved lol.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

07-30-2008, 07:53 PM	#42 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,475 Country: Gender:	haha...i guess i fall under much improved 220 on deads is 90%...and i hit 230 with not a whole lot of problems...next week i'll do 230 x 3 x 2, and 235 x 3....then max out the next week. and switch to squats. also...i have never seen MP as the upper movement...would it be ok to swap it in for bench once in awhile? could still do floor press for tricep work...but speed and ME would be MP...
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

07-30-2008, 08:47 PM	#43 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,107 Country: Gender:	Not speed since the bench is more than adequate and uses the same muscles. Just do the speed bench, then if you want to work on being explosive, do some push presses. I'll point out that 99% of the time, as mentioned in the book and guys who train over there, actual delt pressing is rarely used since there's a lot of benching being done. He gives a lot of examples of guys he trains with that include a lot of shoulder presses, and their bench doesn't see any benefit. For a max effort, they do mention doing MP's. They like using the lightened method, which means choking the bands on the top of the cage, and putting the bar through. A light set reduces the bar weight by 65 lbs on the chest. Tons of options.. Medium or wide grip, reverse or banded, plus different bands leaves a TON of options to use.. Not to mention doing push, standing, or seated.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

07-31-2008, 04:49 AM	#44 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,475 Country: Gender:	i have been wanting to throw push presses in somewhere...might hit them friday.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

08-01-2008, 04:44 PM	#46 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,107 Country: Gender:	Lol, no. Looks more like stiff leg deads. Just picture how she started going down with the back rounded, but you'd have a barbell low on the back, and only go down as far as COMFORTABLE. I personally use the power rack and set the catch pins slightly higher than waist high. Touch and go ensures you're hitting the right depth without accidentally going too far.
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

08-01-2008, 05:11 PM	#47 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,475 Country: Gender:	these are gonna be weird the first time...because all you ever hear when you lift anything is to keep the back straight. i could not find any other videos than that on you tube. suck. would you believe that video was entitled "bentover good mornings"
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

10-31-2008, 07:32 PM	#48 (permalink)
CLF Rank: New Member Join Date: Oct 2008 Location: Moose Jaw Posts: 2 Country: Gender:	I'm new here and totally agree on going heavy when it "feels right." Example my DE SQ/DL workout on Thursday ended up pulling a belt only PB for 2 reps. I just started training with the 3 day rotation a couple weeks ago and so far I'm liking it. I usually trained with the Classic 4 Day Westside split, which worked great but I no longer have that kind of time.

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