Lol, obviously we are opposites..and you know what they say about opposites

Karlos wrote:Lol, obviously we are opposites..and you know what they say about opposites

Back off bitch. Stop flirting with my man!!

Spent a few hours reading the westside conjugate method..and ill be honest i can't wait to finish this bill starr and do it properly! I discovered i was doing a severly impaired version before i started this.

Karlos wrote:Spent a few hours reading the westside conjugate method..and ill be honest i can't wait to finish this bill starr and do it properly! I discovered i was doing a severly impaired version before i started this.

Good Idea.

I like their idealogy of DE deadlifting only, Cycling ME lifts, and rotating assistance work.

I am of the opinion that the bastardised James Copping version involves far too much heavy squats and deads. Personally I think the amount of heavy lower lifting involved is detrimental to bench performance. Perhaps you were in the same boat?

to be fair james doesnt lift that heavy in his training. I think it just looks heavy to us guys cleaver! lol

ash fletcher wrote:to be fair james doesnt lift that heavy in his training. I think it just looks heavy to us guys cleaver! lol

I agree, a 220xsomething squat looks disgusting to me, but to a guy aiming for 360+ (albeit equipped) it's not that heavy...

Cleaver, the programme i read doesnt involve DE deadlifts. I will just be doing paused jump or box squats for lower speed work.ME Deadlifts will be performed for say 3 weeks, then not for another 6 or 9 weeks. It looks like heaven to me right now, this programme is way to restrictive. I hate having exercises/reps and sets, set in stone and thats exactly what the westside bbell method isnt!

James doesn't train raw and although he may squat 360kg equipt,repping 220kg raw is heavy for him, im sure.

I'm now considering (being as fickle as they come) to deload this week then go straight into the conjugated westside programme. I have trained with increasing volume the past 3 weeks and i think i would still get the benefits of supercompensation if i went into the lower volume westside programme. Plus it will be sooo much more fun!
I like my training to be fun and this bill starr programme just isn't. At least my previous dodgy ME/DE programme was damn fun, even if it gave me the bench of one of those spotty scalls that have calfs like my forarms

Ill probably lose some respect for this, but i plain didn't like this programme and 6 more weeks of it hasn't got me motivated at all.

<Cofession over>

Mate just do it.

No point training if you're not enjoying it. Gotta try things out but not everything works for everyone

Kudos for making the right decision in my opinion.

haha thats the kind of response i wanted t hear

Im not dissing the programmes effectiveness, but the exercise, rep and set diversity, was well..none exsistant! it was novel for the 1st week, but sticking to a spreadsheet wasn't doing it for me. Hell, i don't want to train if im not enjoying it.

Too right.

It's the same with DC training for me. I know it works well as Kp is demonstrating and no doubt I'd grow on it but I'd be bored within a week I feel.

Good call Karlos, Alex has it spot on there. The most important thing is motivation and that you enjoy the workout... without that you having nothing.

Bison wrote:without that you having nothing.

Except your pants, and a cute butt...

Go westsiiiiiiiiiiiiiiide dawg! Throw up your dubs!

haha pmsl.

I will start wednesday, but ill just go easy with 5's or something. Really looking forward to this now

Just remember to throw up some dubs if you do PBs.... d000000000000d!


<BOOM> yo!

Oh fo sho!....dubs? thats like a suv alloys right? why would i want to throw some very expensive wheel trims?

....i may be doing a wetside routine, but i have to admitt im not as snoop doggy dog pimped out like i used to be.

That'd be twentydeuces, or a variation. (actually it's also a brand of rims, thank you google...)
A dub=short for W. Fold your middle fingers and tuck in the thumb, throw your hand in the air...

Like dis homie:

oh oite! oite! im on ya now wig. W-est siede!

got like 5 hours kip last night and had a very long day at uni, feeling very tired right now, but at least diet has been good.

Karlos wrote:Cleaver, the programme i read doesnt involve DE deadlifts. I will just be doing paused jump or box squats for lower speed work.ME Deadlifts will be performed for say 3 weeks, then not for another 6 or 9 weeks. It looks like heaven to me right now, this programme is way to restrictive. I hate having exercises/reps and sets, set in stone and thats exactly what the westside bbell method isnt!

James doesn't train raw and although he may squat 360kg equipt,repping 220kg raw is heavy for him, im sure.

got a link to the programme?

ash fletcher wrote:to be fair james doesnt lift that heavy in his training. I think it just looks heavy to us guys cleaver! lol

You're not supposed to. If you sqaut all the time you should not go over 90% more than 3 weeks in a row.

Karlos wrote:haha thats the kind of response i wanted t hear

Im not dissing the programmes effectiveness, but the exercise, rep and set diversity, was well..none exsistant! it was novel for the 1st week, but sticking to a spreadsheet wasn't doing it for me. Hell, i don't want to train if im not enjoying it.

Lack of diversity doesn't really bother me, but, sticking to the spreadsheet, I found the programme too rigid. I like full body programmes but I don't think I'll do this one again.

I like to change things up far more than the programme allows. This includes set schemes, rep ranges and exercises changes. I think the conjugated westside method is the programme for me in that aspect.

Anyway i did my first ME bench in a month and i enjoyed it

ME bench + upper assistance

bench

bar x 20
40 x 10
60 x 5
70 x 5
80 x 3
90 x 3
95 x 3
100 x 3
102.5 x 2 - last rep was a grinder.

This didnt feel too bad today. I really, really want my bench to be where it should be! 250kg deadlift, 220kg squat and a 105kg bench. Thats not right is it?

Pendlay

bar x 10
40 x 8
60 x 6
80 x 6
90 x 6
100 x 6
110 x 6

Happy.

Dips

10
10
10

forgot my dip belt and the dbs dont fit between my thighs

Stretches

10kg fly stretches - feels like a god way to stretch the pecs/ant delts.

Lat stretches.

cardio

20 minute jog
5 minute jog with 3 10 second sprints.

did this on the way home, running on concrete is too harsh on my knees and shins, probably due to running in converse! will have to stick to the cushy tread.

Karlos wrote:This didnt feel too bad today. I really, really want my bench to be where it should be! 250kg deadlift, 220kg squat and a 105kg bench. Thats not right is it?

I'd say around a 100/75/60 ratio is "normal", personallly though my 1RMs are around 165 for deads, and 120isg kg for bench/squat. Haven't gone for 1RMs on bench for a long time, and can't do 1RMs on squats because I don't have a spotter...
You're just 85% ass and 15% chest - good thing Zara is an ass-woman...

Yeah, I can't imagine Cons are the best for running in.

I used to really notice the difference a new pair of running shoes would make when I ran more seriously, not so much during the run but certainly afterwards. You should really replace them every 300 miles, but for fatty powerlifters that equates to about 13.

ollie wrote:You should really replace them every 300 miles, but for fatty powerlifters that equates to about 13.

We only run if theres something with big teeth chasing us

The ratio sounds about right to me also, im currently at 120kg bench, 170kg squat and 220kg deadlift for the unequipped lifts and im pretty sure i could push 200kg squat and 240-250kg dead if i went for it.. but my Bench just doesnt want to know.