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There aren't any clubs in my area. I have asked them before. Would it be wise to continue training in the same environment that I am in atm?
9/3/2010
ME Good Morning
Wide Shallow GM 3RM 130kg.
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11/3/2010
ME day
Standing Military Press 1RM 60kg
I was gonna do my incline CGBP but there was a huge line for the benches. I obviously have a big weakness in my shoulders.
Key Presses 6x8 20kg
DB rows 2x7 50kg
1x6 50kg
DB Side Laterals
Rear Delt Raises
I have not been feeling well for the rest of the week. I have not been able to exercise and my weight has gone back up. I will start again tomorrow.
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18/3/2010
ME Bench
Incline Bench Off Pins 1RM 85kg
bar
40kg 3
60kg 3
75kg 1
85kg 1
90kg 0
Key Presses 6x8 20kg
Chinups 2x6 1x5
Seated DB Side Laterals
H-rolls
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AlexanderTait wrote:7/2/2010
DE Bench
Bench Press 9x3 60kg
JM Press
Pullups 3x5
8/2/2010
ME squat
Squat 3RM 135kg. It's hard to tell whether or not I hit parallel.
RDL 5x10 85kg
Standing abs 6x10 20kg
Forgot to do my DB rows. Oh well I will do them in my bench workout instead of the bullfaeces chest supported rows.
No one in the gym knows anything about lifting weights. It is hard to find people to teach me proper technique. It's full of people who think they are awesome because they put 100kg on the bar and squat 1/10 of the way down. I am doing my best to work on my form.
Can you give me an example of these workouts that you are talking about? Sorry Alex, not looked in on you in a while. Try taking a look at my training journal. All you need to do is train the basics as hard as possible and with good form. I can see were Hooray is coming from. Your training should not be divided into sections of effort. Hard day here, soft day there. When you are a novice it's difficult to get the intensity into a training session that some of the big guys talk about without doing thousands of reps, mainly because you can't shift enough weight for enough reps for your body to react. To compensate for this you should be training harder more times a week than someone twice your size to increase the work load. Avoid over stressing your back which from your previous deadlift vids its clear that you do already (mainly due to bad technique). Keep the sessions as simple as possible so you can monitor your progress as clearly as possible. The more exercises you do the more there is to judge how well you did in that training session compared to the last. If you just do less exercises its easier to see progress, or lack of it as the case may be.
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20/03/2010
DE Squat
Squat 12x2 70kg.
Deadlift 8x1 90kg.
Reduced the rest time to 30 seconds. My speed in the deadlift has gone up considerrably. After reading starting strength I realised that my shins should have been an inch or two behind the bar when I was standing. The reps felt a lot easier.
Weighed in at 77.5kg this morning. 3.5kgs were lost within just a few days. I'm guessing this is all just water. It's coming off a little too fast. There is only a two hour weigh in in this fed. How do you guys lose weight for your weight class?
Thanks for the help Tony. I will have a look into your log. I will change things up to a more simple programme after the contest. It will be a nice fresh start and I won't have to worry about an upcoming contest. If there is anything I have learned since when I first got under the bar it is that switching things all the time will get you absolutely no where.
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22/03/2010
DE bench
Bench Press 6x3 60kg
JM Press 3x6 40kg
Chinups 3x6
Seated Rear Delt Raises
Weighed in at 76.something. Looking forward to my splurge.
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AlexanderTait wrote:
Weighed in at 77.5kg this morning. 3.5kgs were lost within just a few days. I'm guessing this is all just water. It's coming off a little too fast. There is only a two hour weigh in in this fed. How do you guys lose weight for your weight class?
Read this: http://www.elitefts.com/documents/making_weight.htmTonyC wrote: Your training should not be divided into sections of effort. Hard day here, soft day there. To be fair to Alex, that's not how his training works. He's doing a Westside conjugate template. ME = Max Effort. You work up to a heavy, maximal (or near-maximal) single in a squat/dead variation (lower day) or bench (upper day). RE = Rep Effort. You do 1-3 sets of high reps on your chosen variation. DE = Dynamic Effort. You do multiple sets of 2-3 reps using 50-70% of your max, focusing on making the reps as fast as possible. This day builds speed to supplement the raw power that comes from the ME day -- Alex - my 2p. As a novice, you need to be doing more full-range competition lifts. Westside is meant for quite advanced powerlifters. You need to spend more time practicing your technique on the main lifts, which you won't get by doing variations of the competition lifts instead of the real thing. Look into a program such as 5/3/1 by Jim Wendler. I am doing it at the moment and it is brutally simple but effective and fun. You could train 4 times a week, do one of squats, deads, bench and military press in each session and then do whatever the hell you want for accessory work. I typically do the main lift + 2-4 accessory lifts.
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I agree Gareth, I think what I'm trying to get over is the simpler your training pattern when you start training, the easier it is to monitor your progress.
Max effort, rep effort. It's all dutch to me, over complicating what should be a simple novice training routine is not a good way to progress.
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24/03/2010
ME day
Deadlifts 165kg 8-10 reps. Didn't plan to do this many. Lost count on the reps. Could have gone even higher if the gym instructor or w/e she is didn't come over to me and complain. I don't really care about my partner anymore lol. It is seriously time to change gyms. Unfortunately Hull is the worst place in England to accomodate a PLer. The set became a rest-pause set as I found that I had to take a few seconds every rep to reposition myself.
I would only use the OHP as a means to increase my bench. I don't think it would be that logical to have a day dedicated to the OHP. I was thinking of doing CGBP and regular BP on ME bench day and squat or deadlift on ME lower body day. I could switch up the rep ranges. The DE days have really helped with my explosiveness.
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26/03/2010
ME Bench
CGBP 4RM 85kg
I planned to get 5 but the final rep went badly. Only got it half way up. The bar just suddenly jolted away from me on the way down. Also was forced to go into the power rack with a less than adequate bench. Anyway it is a 5kg and 1 rep PR over my previous record.
Panora Presses 3x9 20kg Decided to stop after I got a nagging pain in my left pec. I had some pain in my pecs when I was deadlifting too.
Chinups 3x7
H rolls
Seated DB Side Laterals.
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TonyC wrote:I agree Gareth, I think what I'm trying to get over is the simpler your training pattern when you start training, the easier it is to monitor your progress.
Max effort, rep effort. It's all dutch to me, over complicating what should be a simple novice training routine is not a good way to progress. There are some on powerliftinguk who use this system and many, many on American boards from newbies to 1100 lb benchers. Its just Alex's is a bit thin but there is no reason it cannot work for him.
"Who let the trolls out? Who, Who, Who?" Newbie25
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@Alex, are you doing the Westside Barbell or the skinny b@stards one? Haha! Edited the child with unknown fathers because the forum software doesn't like it. 
"Who let the trolls out? Who, Who, Who?" Newbie25
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child with unknown father
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haha..lol. That's a quality filter.
Use my code MP40055 to get 5% off your first order of Myprotein Supplements. www.myprotein.co.uk
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I'm using ordinary westside. Except without the chains and bands done with my main lifts. To keep things simpler after the contest I will chose just 3 ME exercises. Those will include the main lifts themselves. What is with all the filterring?
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AlexanderTait wrote:I'm using ordinary westside. Except without the chains and bands done with my main lifts. To keep things simpler after the contest I will chose just 3 ME exercises. Those will include the main lifts themselves. Even without the chains and bands I have seen Westside logs where guys do (in addition to DE bench) for example floor pressing, rack lockouts, pin pressing on DE days which I haven't seen on what you are doing, but they go for reps on these days. ME also includes CGBP, Floor pressing, and board pressing. Wendler also suggested aletering the DE days with rep work i.e. working up (read the standard template). AlexanderTait wrote:What is with all the filterring? The filter doesn't like b@stards and is replacing it with the text above.
"Who let the trolls out? Who, Who, Who?" Newbie25
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If I use my shoulders in a ME and RE exercise it is too taxing on them. I don't do pin presses because I find them unnecessary. I can work my triceps just as well with exercises that are less strenuous on my joints such as DB extensions, tate presses etc. Board presses and pin presses are more geared towards shirted benchers in my opinion. I have the westside book of methods. It does not mention switching up DE for RE. I don't really see the point since I am doing RE work after anyway.
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WBM is simply a collection of the old WSB articles. Don't forget that Westside evolved over a long time and continues to evolve. Look at the logs of any current Westside PLers. Look on the logs of guys who compete raw and they have RE work occasionally and board work. Jim Wendler wrote:Breaking the pattern – ‘working up’
At regular intervals – about once every three-four weeks, it would be advisable to substitute ‘working up’ for a dynamic effort session. For example, instead of the usual dynamic effort bench press day, the aim would be to work with increasing weights over five sets or so to hit maximum or near maximum lifts. However, to accommodate this change, the next max effort bench press session would just consist of accessory exercises.
For bench press, including these working up sessions can be played by ear. If you are feeling strong on that particular day, then go ahead. For squat/deadlift sessions, there may need to be some pre-planning, as it might be a good idea to adjust the previous max effort squat/deadlift session, for example, by cutting some of the accessory work.
"Who let the trolls out? Who, Who, Who?" Newbie25
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Why work up on DE day when I already do that on ME day?
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AlexanderTait wrote:Why work up on DE day when I already do that on ME day? You have to read the Westside stuff at Elitefitness I linked to, as well as the Westside Barbell Primer a FAQ. There is also the place where Wendler states that DE can be hard on your joints and so recommends doing DE and RE cycles. Westside is not a system set in stone, it is to be adapted to the individual needs as you address the weaknesses you have and get stronger. Compare your bench DE or ME days with those of a PLer who trains at Westside, they have got way more stuff in there. You are just doing CGBP or floor press and no supplementary press, you can see Wendler doing Rack Lockouts on DE days on the standard template. Westside guys also have way more back stuff in there logs. Even if you were doing the skinny b@stards stuff, you would see it has more stuff than you are doing. You said you have a log on RXmuscle, I saw a guy who said his bench went down similar to what you are doing and he was told he needs some RE work with his comp grip being a raw lifter. Its all up to you really.
"Who let the trolls out? Who, Who, Who?" Newbie25
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