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Westside 3 Day

Powerlifting discussion on Westside 3 Day, within the Bodybuilding Forum; Two reps above 90%. If you can keep going beyond that, guess what? You probably weren't at 90% to begin ...


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Old 07-30-2008, 05:23 PM   #41
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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.

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Old 07-30-2008, 06:53 PM   #42
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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...

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Old 07-30-2008, 07:47 PM   #43
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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.
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Old 07-31-2008, 03:49 AM   #44
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i have been wanting to throw push presses in somewhere...might hit them friday.
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Old 08-01-2008, 03:05 PM   #45
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is this a good example of a bentover good mornings?

even though her clothes are from 1940.

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Old 08-01-2008, 03:44 PM   #46
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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.
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Old 08-01-2008, 04:11 PM   #47
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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"
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Old 10-31-2008, 06:32 PM   #48
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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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Old 11-01-2008, 03:51 PM   #49
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Quote:
Originally Posted by Pitysister View Post
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
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Old 12-04-2009, 08:14 PM   #50
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Thats a horrible good morning.I like this routine though I might try it out soon.Any of you guys had good gains with it?
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