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Westside 3 Day

Powerlifting discussion on Westside 3 Day, within the Bodybuilding Forum; definitely some good shit...me might work on routine later tonite and post it up......


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Old 07-09-2008, 01:29 PM   #11
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definitely some good shit...me might work on routine later tonite and post it up...
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Old 07-09-2008, 06:15 PM   #12
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Absolutely, just post it here if you want. You could just write four workouts (two ME, two DE), then you know the only given is that your ME (which I recommend sticking with conv. deads, squats, box, ect) will stay the same for a couple of weeks with only the sets x reps changing with the increase in intensity.

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Old 07-09-2008, 07:22 PM   #13
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yeah, i think i'm gonna do deads and bench and my two mains...i'm too damn tired tonite...but i should have some time tomorrow. thanks again for posting it up dude.

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Old 07-09-2008, 07:54 PM   #14
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Lol, I hear that.. Just a suggestion, keep a muscle group in mind as you're in the gym.

In my opinion, if you're going to use this thread to plan something, I would just print out this list I just jotted down with a bunch of options. So if you're in the gym and finish with a maximal effort exercise, and wonder what's next, it's easy to figure out what you want to do.. For example, if the rack is open and you're feeling good, set the pins a few inches off your chest and do some pin presses with a close grip to smoke your triceps. If you're feeling spent, do some high rep straight bar skullcrushers then.

Example:

ME Bench:

- Max Effort
- Max Triceps (3 or 4 sets of 5 reps pyramided to top set works for some, while something like straight bar skulls do best with 3 x 10)
- RE Supplementals (whatever you want from here on so long as you have SOME restraint LOL, I recommend a shoulder iso like laterals or seated db cleans, and some high rep triceps movement, basically prehab)
- Heavy abs (my preference because my back/legs days are packed lol)

DE Bench:

- Speed Bench (9 x 3, three grips, 45 to even 60 seconds)
- Max Shoulders (standing ohp or p.p. for a few heavy sets of 5; or you could move this to after your chest movement and do higher rep work like seated db presses for 3 x 10)
- RE Supplementals (I like chest pressing and high rep triceps iso)
- Heavy abs

ME Lower

- ME Squat or Deadlift (alternate every meso)
- Hammies (Pyramid a few sets of 5's, could also do glutehams)
- RE Supplementals (pullthroughs, hypers, rev. hypers, db swings)
- RE Back (Any rows, or if you're tired do some face pulls)
- RE Biceps (few sets of whatever)

DE Lower

- Speed Box Squat (8-10 x 2, 45-60 seconds)
- RE/DE Deadlift Variation (either speed deads for 6 x 1, or RE variation with emphasis on hammies like SLDL, Dimels, RDL, or high rep rack deads)
- RE Back (Rows or pullups/pulldowns)
- RE Biceps (whatever)

Last edited by Darkhorse; 07-10-2008 at 02:29 AM..
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Old 07-09-2008, 08:09 PM   #15
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After however many weeks YOU determine to work before attempting a 1 RM week (example 9th week could be a test/deload), you see where you stand. See how much you've progressed, and more importantly, what areas you need to address and strengthen.

Take that knowledge and apply it to your training. Sometimes it's as simple as fixing your technique and form.. Other times it's a weakness that can be fixed. My limiting factor has always been hammies and conditioning. Since adding sled dragging twice a week in addition to gluteham raises, and higher rep deadlifting variations along the way, they're quickly becoming my strongest link in the chain and my recovery time between sets is reduced to a few seconds of huffing and puffing (like the first time you..... NM!)
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Old 07-10-2008, 03:52 AM   #16
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Quote:
Originally Posted by Darkhorse View Post
huffing and puffing (like the first time you..... NM!)

cut up my first watermelon? thanks again dude...i should have some free time after work to write some shit down.
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Old 07-11-2008, 04:32 PM   #17
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ok....quick write up.


ME bench:
-bench above 90%: 3 x (1, 2 , or 3)
-weighted dips: 3 sets of 5 increasing in weight
-lateral raises: 3 sets of 10
-planks

DE bench:
-speed bench: 9 x 3 at 50%...close, normal, wide grip
-military press: 3 x 5
-incline db press: 2 x 10
-lying tricep extension or skulls: 2-3 x 10
-planks

ME lower:
-conv. deads above 90%: 3 x (1, 2 , or 3)
-glute hams: 3 x 5
-pull throughs with bands: 2 x 15
-js rows: 2 x 5
-hammer curls: 2 x 10

DE lower:
-Bulgarians: 8-10 x 2
-RDL's: 2-3 sets x 6-8
-db rows: 2 x 10
-weighted pullups: 3-4 sets to failure
-barbell curls: 2 x 10



so i think i got it all covered...not set in stone.... but...two things.

whats another good prehab high rep tricep iso? and what's another good one for sets of five for hamstrings...keeping in mind i work out at home??? thanks for looking
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Old 07-11-2008, 05:25 PM   #18
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This really is topnotch stuff Horse, I love it.I totally agree with you on working up to maxes etc when it feels right.I was doing some Speed Deadlifting just last night, the bar felt like nothing no matter how much weight I put on it, so I worked up hit me a PR and that was that.Keep it coming mate.

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Old 07-12-2008, 09:31 AM   #19
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What's your goals Pity? I'd revise some of your lower days. Speed squats are done on a box.

Quote:
whats another good prehab high rep tricep iso? and what's another good one for sets of five for hamstrings...keeping in mind i work out at home??? thanks for looking
Prehab could really just be any isolation with 15-20+ reps. I love banded pressdowns (if you have bands). I don't really count them, just keep going until form breaks down, take a break, do some more, look at my pump in the mirror, get a drink, do a few more then leave lol.
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Old 07-12-2008, 09:47 AM   #20
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i want my bench and deadlift to go up....putting on size is not a huge deal...

i know i know about the speed squats i've just had knee problems in the past doing back squats....but i did find something to use for a box this morning, so i'll give it a whirl and listen to the knees.
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