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Post by mrhyde on Nov 2, 2009 23:26:24 GMT -5
October 31, 2009Westside Basic Method Week 4 - ME DL GM3x10 @ 45 DL1x5 @ 135 1x5 @ 185 1x3 @ 225 1x2 @ 275 1x1 @ 295 1x1 @ 315 1x1 @ 325 (PR)1xF @ 335 CSR3x20 @ 8 Dog Walking30 Min - AM 1 hr - PM Comments- Good day for DLs, wasn't feeling that strong, but worked out, new PR.
- 335 wasn't happening at all, mentally wasn't even there when I tried to pull, I gave up before I went to the bar. Pissed at myself for this!
- Super quick workout have to get ready for halloween and walk and feed dog.
November 2, 2009Dog Walking PM1 hr - moderate pace Eatz22 oz whole milk ----- 8 oz coffe ----- 10 oz salmon 1 c rissoto 8 ribs 2 mandarin oranges 1 L water ----- 1 L water 1 sc nitrean 1 c pumpkin 1/4 c oats ----- 1 banana 1 sc whey ----- 1 sc nitrean 3 sc nesquik ----- 10 oz salmon 1 c brown rice 4 c vegg Cals Fat Cholest Sodium Carbs Sugars Fiber Protein Totals: 3,212 139g 562mg 4,617mg 229g 98g 14g 251g Westside Basic Method Week 4 - DE Bench DE Bench8x3 @ 60% - 135 DB Bench3x8 @ 70 Hang Chins3x5 @ BW w/5 second hang CSR3x8 @ 8, 10, 12 C2 Rower2000m - 8:30 (PR)Comments- I am not a huge fan of dynamic effort days, however I know they play a crucial role in helping my sticking point for bench.
- I am following westside basic method to a tee, the 135 on bench seems "easy" however I am really focusing on explosive movement off chest.
- rowed hard, was really winded at end new best time as well, damper was on level 1.
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Post by Guy on Nov 3, 2009 1:23:26 GMT -5
go heavier on DE day if it feels too light, novice lifters can go up to 82.5% 1RM on these days since the weight isn't as heavy, work up to a heavy triple every second or third week, but don't miss, it isn't max effort work
look at what the lifters at westside used to do, not what they're doing today, as the lifters there got stronger and so did the gear the numbers have become a bit skewed, 65-75% on DE days were used at first, and as they got stronger, they had to lower the percentages to maintain barspeed, treat they're learning curve as your future learning curve
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Post by mrhyde on Nov 3, 2009 8:24:22 GMT -5
go heavier on DE day if it feels too light, novice lifters can go up to 82.5% 1RM on these days since the weight isn't as heavy, work up to a heavy triple every second or third week, but don't miss, it isn't max effort work look at what the lifters at westside used to do, not what they're doing today, as the lifters there got stronger and so did the gear the numbers have become a bit skewed, 65-75% on DE days were used at first, and as they got stronger, they had to lower the percentages to maintain barspeed, treat they're learning curve as your future learning curve Thanks for the insight, I really appreciate it. I will definitely try that!
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Post by mrhyde on Nov 3, 2009 13:55:25 GMT -5
November 3, 2009
Eatz 1 blueberry muffin (Tims) 1 large black coffee (Tims) ----- 3 c pumpkin puree 1 sc whey 1/2 c oats ----- 2 oranges 2 c brown rice 6 oz salmon ----- 1 sc whey 1 banana ----- 1 sc whey 3 tbsp nesquik ----- 125 g ground turkey 1 c brown rice 2 c vegg ----- 1 sc whey 2 tbsp PB 16 oz whole milk
Cals Fat Cholest Sodium Carbs Sugars Fiber Protein Totals: 3,043 75g 275mg 1,312mg 378g 131g 31g 213g
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Post by thebruce on Nov 3, 2009 15:28:56 GMT -5
Welcome and good luck to you. Congrats on the DL PR. Your certainly paying close attention to the intake good for you. Lookking forward to you charting your progress with us. B
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Post by mrhyde on Nov 3, 2009 16:10:49 GMT -5
Welcome and good luck to you. Congrats on the DL PR. Your certainly paying close attention to the intake good for you. Lookking forward to you charting your progress with us. B Cheers Bruce thanks! Yeah I don't record condiments (mayo, mustard, low cal bbq sauce, hot sauce). But it is fairly minimal anyways. Only real reason I track so carefully is so I make sure I eat enough calories to gain weight. I would like to go back to 180 before spring.
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Post by mrhyde on Nov 3, 2009 17:12:16 GMT -5
better add a turkey cheese bun sandwich w/ mayo & mustard to the eatz for the day... needed another 170 cals anyways...
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Post by mrhyde on Nov 3, 2009 20:47:55 GMT -5
November 2, 2009Westside Basic Method Week 4 - DE SQ Power Cleans1x5 @ 45 1x5 @ 65 2x10 @ 95 Front Squat1x5 @ 45 1x5 @ 65 1x12 @ 95 1x12 @ 105 Barbell Lunges3x10(e) @ 55 Leg Extensions3x10 @ 50, 40, 40 Box Jumps3x10 @ 24" Box Comments- Did not get a very good sleep.
- Haven't front squatted in about a year, and wow am I already feeling it.
- BB lunges destroyed any remaining leg I had left, DOMs will be terrible tomorrow, going to pound water.
- Fairly happy with the workout, was going to do ME SQ but forgot my oly shoes, so just did "DE"
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Post by McLifter on Nov 3, 2009 22:46:53 GMT -5
Glad to see you posting mrhyde. Good job on paying close attention to the grocery intake. Nice workouts too! Keep up the good work. McLifter
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Post by mrhyde on Nov 4, 2009 9:42:13 GMT -5
Glad to see you posting mrhyde. Good job on paying close attention to the grocery intake. Nice workouts too! Keep up the good work. McLifter Thanks McLifter. I am enjoying the new forum! ;D
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Post by mrhyde on Nov 12, 2009 16:34:48 GMT -5
Novemeber 8, 2009GM3x10 @ Bar ME DL1x5 @ 135 1x5 @ 185 1x3 @ 225 1x2 @ 285 1x1 @ 315 Foam Press 4"3x3 @ 185 Wide Grip Pullups50 @ BW (roughly 8 sets this was broken up into) CSR3x8 @ 8 Tricep Pulldowns3x8 @ 8 Comments- Exhausted but dragged ass to gym
- 315 felt like 600... barely got it up
- Totally had no structure to workout after DLs... obviously.
November 11, 2009Dog Walking1 hour good pace Yard Work- rake leaves
- pick up dog poop
Westside Basic Method Week 5 - ME BENCH Floor Presses1x3 @ 135, 185, 205, 210, 220, 225, 205, 135 Weighted Dips5x5 @ BW + 50 Close Grip BP3x5 @ 135 OH Tricep Rope Extensions3x8 @ 8.5 DB Flies3x10 @ 30 Medicine Ball Transition Push Ups2xfailure: 7, 9 Comments*great workout, really sore today (next day). *happy with floor presses, don't think 230 would have even gotten off bars. *disappointed in my bench press lately. *weight dips destroyed me for CGB ...
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Post by thebruce on Nov 12, 2009 17:57:53 GMT -5
nice floor press indeed and 315 DL good pull as well. PU impressive volume good stuff man good stuff
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