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2005/08/31, 09:54 AM
ME Bench Day
Med Grip Flat Bench
95x3; 115x3; 135x3; 155x3; 175x3; 200x1; 220x1; 230x1
30 sec rest between set
Did not get to go to full failure do to no spotter sadly.
DB Bench
25x100
Straight no stop
Skull Crushers-Side Raises-DBCurls
75x12x3 - 15x12x3 - 25x12x3
30 sec rest between set
Medicine Ball push-launch. (Lay on back and explode push press 10lbs medicine ball
into the air and catch it as it comes back down, rinse repeat)
58 times (went till exhaustion)
Hello all. I am newly back into power lifting. I used to power lift for football till I blew an ACL (Damn Linebacker helmet). So I have been working to get back into it and would love some help. I have been reading everything I can find on the Westside system including many of the posts here (thank you all, People like Gatormade and Wrestler). Hey Wrestler I used to Wrestle, been wrestling since I was 7 years old. I will if you do not mind post the rest of my DE and ME's so I can get some eyes ad ideas on them to maybe make them even better.
Currently my intake is 2528 cals with a 42/29/29 macro. I use a normal Whey protein for a morning shake and also drink a Muscle Milk shake after lifting and then one an hour before bed on top of my normal eating (6 meals a day). So any tips on that or I can post my diet to get some ideas/feedback from people here also.
Well thank you all,
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2005/08/31, 10:27 AM
seems pretty good to me... Just a few notes...
If this is your ME day, I would rest for more than 30 seconds TBS. On dynamic day, you want to push yourself by cutting the rest periods down. I call it pushing, but louie commonly refers to it as punishment. Generally, a 30-45 sec TBS.
On ME day, once the weight gets heavy, I would be resting anywhere from 2-5 minutes, depending on where I was at.
Wrestling is great GPP if you can get on a mat every now and then. I have just agreed to help form a MMA club here in RIT, and so I have just recently been able to roll on the mat again, even just fooling around for the first time in a couple weeks, and it really gets you sore, and raises your GPP.
Also, I'm not sure what elitefts or westside has to say about it (damnit, need to reread that site) but I would save RE (repetive effort) for the end of the workout. You could ask gator, he would probably be able to give some good advice there. He's been practicing what he preaches for much longer than me, so I'm sure he can tell you what is supposed to work and what does work from experiance. As a college level S&C coach, he has many athletes as well as himself to track and log.
Also, do you mean 3 sets of 12 on accesory work, or 12 sets of 3???
One last thing. I see you are doing 18 total reps for bench. If you think that your body can handle it, up the total reps. Although dont overdo it. I have been experimenting with a different westside variation, and the first thing I did was, well, too much.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/08/31, 11:24 AM
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Quoting from wrestler125:
If this is your ME day, I would rest for more than 30 seconds TBS. On dynamic day, you want to push yourself by cutting the rest periods down. I call it pushing, but louie commonly refers to it as punishment. Generally, a 30-45 sec TBS.
On ME day, once the weight gets heavy, I would be resting anywhere from 2-5 minutes, depending on where I was at.
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Point Made, thanks and makes sense.
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Quoting from wrestler125:
Wrestling is great GPP if you can get on a mat every now and then. I have just agreed to help form a MMA club here in RIT, and so I have just recently been able to roll on the mat again, even just fooling around for the first time in a couple weeks, and it really gets you sore, and raises your GPP.
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Yeah I miss wrestling a lot. Mainly been into Krav Maga and am looking forward to becoming an instructor for it. I also coach football for our local Semi-Pro women's team the Austin Outlaws. Since I have to be a teacher here in Texas to actually coach Highschool ball I will coach the Woman's Semi-Pro level of tackle football till I can get into a college to be an assistant.
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Quoting from wrestler125:
Also, I'm not sure what elitefts or westside has to say about it (damnit, need to reread that site) but I would save RE (repetive effort) for the end of the workout. You could ask gator, he would probably be able to give some good advice there. He's been practicing what he preaches for much longer than me, so I'm sure he can tell you what is supposed to work and what does work from experiance. As a college level S&C coach, he has many athletes as well as himself to track and log.
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Yeah I love reading your guys ideas and feedback very much
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Quoting from wrestler125:
Also, do you mean 3 sets of 12 on accesory work, or 12 sets of 3???
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3 sets of 12 reps
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Quoting from wrestler125:
One last thing. I see you are doing 18 total reps for bench. If you think that your body can handle it, up the total reps. Although dont overdo it. I have been experimenting with a different westside variation, and the first thing I did was, well, too much.
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Yeah I will have to try it. Will make it easier once my WO partner moves into Austin next month. Do not need to drop it on my chest with no spotter.
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2005/08/31, 01:46 PM
Krav Maga would also be a good way to get in GPP work, but since it mostly striking, I would incorporate some sled work or strongman type training. Not too much, just what you feel comfortable doing.
Also, are you from Ireland??? I only ask because of your sn and the way you wrote your set-rep scheme. Thats why I asked about 12*3. I know in russia, bulgaria, and parts of europe, that is how it is written, but it just confused me for a second.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/08/31, 01:48 PM
Krav Maga is a mixture of self defense tactics... Have you ever considered grappling or Mixed Martial Arts (UFC and Pride styles). Thats what I do know, and have found it to be a great workout. I may be teaching greco wrestling and grappling to a MMA club here, and in turn, learning the BJJ and Muay Thai.
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2005/08/31, 11:01 PM
My genes are Irish but I live in Texas. Yeah I have been thinking of adding some sled work to my workout. Krav is great for cardio and we actually do a bit of sparring in it so its a bit more then self defense. We actually do a lot of grappling also.
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Quoting from wrestler125:
Krav Maga would also be a good way to get in GPP work, but since it mostly striking, I would incorporate some sled work or strongman type training. Not too much, just what you feel comfortable doing.
Also, are you from Ireland??? I only ask because of your sn and the way you wrote your set-rep scheme. Thats why I asked about 12*3. I know in russia, bulgaria, and parts of europe, that is how it is written, but it just confused me for a second.
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