Post by robwaller on Mar 18, 2016 13:52:11 GMT -5
18th March 2016
Nine weeks of Westside type training has done it's job well. The purpose of the Westside training block was to reacclimatize me to heavier powerlifting training after an injury lay off in which I was doing mainly machine based bodybuilding work. The benefits of Westside were the low volume and the training based off feel rather than percentage, which allowed me to ease up to some reasonable training maxes slowly. I have squatted 425 (safety squat bar) and deadlifted 500, but I am still well off my previous best maxes. I am still suffering from extremely weak glute medius and hypertonal TFL and my therapists have agreed a linear periodisation approach makes a lot of sense right now. The plan is to accumulate some volume while ramping up the intensity. Continuing my rehab for rotator cuff and glute medius should leave me in good shape for high intensity work in weeks 8 onward, currently the heavy work particularly on raw bench and deadlifts are causing me a lot of pain, so this will be a good break from anything heavy. Programming is based off Blaine Sumner's recent book (but extended to 13/14 weeks) and will have squats, deads and bench each trained once per week. The low frequency should be nice while I am still rehabbing, plus I'm getting old!
Bodyweight 212lbs.
Squat 275/10 for 3 sets
1/2 Pin squat 245/10 for 3 sets
Good mornings 185/10 for 3 sets
Lat pulldown neutral grip 15 reps 3 sets
Side plank leg raise 2 sets
Monster walk 3 sets
Incline sit-ups 12 3 sets
Cuban press 3 sets
External dumbbell rotation 3 sets
Rack shoulder press 3 sets up to 95lbs
Nine weeks of Westside type training has done it's job well. The purpose of the Westside training block was to reacclimatize me to heavier powerlifting training after an injury lay off in which I was doing mainly machine based bodybuilding work. The benefits of Westside were the low volume and the training based off feel rather than percentage, which allowed me to ease up to some reasonable training maxes slowly. I have squatted 425 (safety squat bar) and deadlifted 500, but I am still well off my previous best maxes. I am still suffering from extremely weak glute medius and hypertonal TFL and my therapists have agreed a linear periodisation approach makes a lot of sense right now. The plan is to accumulate some volume while ramping up the intensity. Continuing my rehab for rotator cuff and glute medius should leave me in good shape for high intensity work in weeks 8 onward, currently the heavy work particularly on raw bench and deadlifts are causing me a lot of pain, so this will be a good break from anything heavy. Programming is based off Blaine Sumner's recent book (but extended to 13/14 weeks) and will have squats, deads and bench each trained once per week. The low frequency should be nice while I am still rehabbing, plus I'm getting old!
Bodyweight 212lbs.
Squat 275/10 for 3 sets
1/2 Pin squat 245/10 for 3 sets
Good mornings 185/10 for 3 sets
Lat pulldown neutral grip 15 reps 3 sets
Side plank leg raise 2 sets
Monster walk 3 sets
Incline sit-ups 12 3 sets
Cuban press 3 sets
External dumbbell rotation 3 sets
Rack shoulder press 3 sets up to 95lbs
