DE Bench Day

Had a great workout today, bench setup is coming along well I did 3 diff grips today and moved on to some heavy press work for doubles.After that some dumbell hammer grip floor presses for reps and some dumbell rows.Pretty good upper body pump from the rows and presses.

DE Dench Day
Bench 9x3 47.5kg
Press 4x2 47.5kg
Floor Dumbell press 3x10 22.5kg
1 Arm Dumbell Row 4x10 25kg

I decided to do the DE bench day after DE squat day to allow a full days rest before heavy squat day.

Hey man how you like WSB so far?

Hits, what is your entire plan? All I have is bits and pieces.

Eric the plan is to follow the basic westside template,2 heavy (ME) days and 2 DE days.I will rotate exercises every 2 weeks and see how things go,I will say I am a little worried about not free squatting tho and losing my groove that why I have kept them in there, since I am only really interested in strength it seems like the way to go, I like some of the things you have been posting on high intensity stuff and wanted to give it a try.

Mon- ME squat and accesories
Wed- ME Bench and accesories
Fri- DE Squat and accesories
Sat- DE Bench and accesories

I will rotate accesorie stuff as needed too.Any thoughts?

Well thats only the 1st week done but if it moves my bench Ill be one happy man.:)

Is there a certain writeup you are following you can link?

My suggestions would probably differ quite a bit...I'm not really a WSB kinda dude and really I don't think you are any where near the point where you need to rotate exerciseas as often as most of those templates suggest...

cool eric heres the link http://www.elitefts.com/documents/template.htm

also Dave Tates 8 keys articles http://www.elitefts.com/articles/T-M...es/default.asp

Why dont u like WSB??

Well it's not that I don't like it.....I just don't think it's necessarily appropriate for the wider audience it's been introduced to and I don't like that the internet has spawned this myth that there is only one way to skin a cat. I learn from it just like a learn from many different things and schools of though.

I don't like stuff that makes people base things on assumptions, expectations, preconceived notions....instead of basing things on WHAT HAPPENS.

I do A and B happens so I use that to formulate a plan. Rather than someone tells me that IF I do A, B will happen even though B will only really happen some of the time to some of the people. Catch my drift?

Your basically saying what works for some may not work for others right?!!

Where does that leave me with setting things up? my plan for 2moro ME squat is try hit a decent single or max and then try for maybe 5 singles at around 90ish% of that max for the day? Or would it be better to try better last weeks 5 sets of 2 by 5 or so lbs? and work my way up to singles in coming weeks?

Yes, that is what I am saying plus that what applies to someone squatting 8 kazillion pounds my not apply to you and me :biglaugh:

Heavy Squat Day

Had a real solid session today, hit 5x2 on squats with 120kg! felt awesome to see 3 plates a side for reps! Rdls were next I think Im really getting the hang of this exercises now I feel it in my hams and glutes, Im doing them double overhand but my grip is definately weak, I def need to work on it.Some pullthrus and abs and I was done.


Heavy squat Day 19/5/08
Squats 5x2 120kg
RDLs 2x5 85kg 1x5 90kg
Pullthrus 2x10 75kg
Abs

Feeling good despite lack of sleep.