Let's help P-dizzle get strong!!!

Malley · 11-16-2006, 07:08 PM

I absolutly love westside. My bench alone has went from 285-330 (Current). However keep in mind my all time high is 365 and muscle has memory, but it sure has went up pretty quickly. I think I have been on westside for about a month and a half.

PWGriffin · 11-16-2006, 07:33 PM

Quote:

Originally Posted by P-funk

the main exercise, 5 sets x 3 reps is fine.

on the aux. stuff (like the db incline press and the face pulls) do more metabolic work....go with rep range of 8-10.

What kind of progression should I use on the auxillary stuff and the dynamic effort work?

Quote:

Upper1:
Bench Press 5x3
Weighted Pull ups 5x3

Accessory
Incline db Press 3x8
Face Pulls 3x10

Lower1:
Squats 5x3
Front Squats 5x3

Accessory:
Split Squat 3x8
Hypers 2x12-15

Upper2:
push press 8x3 (75%)

weighted dips 3x8
Bent Rows 3x8

Lower2:
Cleans 8x3 (75%)

RDL's 3x8
Lunges 3x10

There made some changes...now how does it look? MAKE CHANGES AND SUGGESTIONS. I'm not sum scrub...tell me what you REALLY think and any changes you feel NEED to be made dammit. I can take it.

**P-funk** · 11-16-2006, 07:46 PM

Quote:

Upper1:
Bench Press 5x3
Weighted Pull ups 5x3

that is fine. what kind of rest interval are you looking at?

Accessory
Incline db Press 3x8
Face Pulls 3x10

Why 3x8 and then 3x10? Just keep it the same. Maybe 3x8-10 for both exericses. I would add more aux. work in. A shoulder stabilization circuit will do you some good.

Lower1:
Squats 5x3
Front Squats 5x3

Why two kinds of squats? that is overkill. Go with one squat lift, say back squat and then move onto aux. work. Something like:

Squat
RDL
split squat

Accessory:
Split Squat 3x8
Hypers 2x12-15

Upper2:
push press 8x3 (75%)

weighted dips 3x8
Bent Rows 3x8

need a vertical pull in here too. chin ups? Also, a scap. stabilizer circuit is nice.

Lower2:
Cleans 8x3 (75%)

Cleans are good. We like cleans

RDL's 3x8
Lunges 3x10

Since you now have RDL on the other day...pull from the floor on this day. Maybe a snatch grip DL. Leave the lunges.

some ideas in bold.

PWGriffin · 11-16-2006, 07:55 PM

Quote:

Originally Posted by P-funk

some ideas in bold.

How bout ytwl's and dumbell snatches for shoulder stability, throw in some external rotation perhaps? After I add those will I need more aux work?

Since I won't be going balls out every week..I think I can muster 60-120sec RI's...

I'm doing weighted pull ups my first upper body day...how bout CG lat Pulls for my vertical pull on my second upper body day?

Snatch Grip deadlifts....nice...I will try them out. Thx for the advice

But the question on progression with the aux work still stands...How do you think I should approach it?

O and I did some cleans today....they need work...but I'm not dumb enough to program bad motor patterns...I will find a coach.

**P-funk** · 11-16-2006, 07:57 PM

Quote:

Originally Posted by PWGriffin

How bout ytwl's and dumbell snatches for shoulder stability, throw in some external rotation perhaps? After I add those will I need more aux work?

Since I won't be going balls out every week..I think I can muster 60-120sec RI's...

I'm doing weighted pull ups my first upper body day...how bout CG lat Pulls for my vertical pull on my second upper body day?

Snatch Grip deadlifts....nice...I will try them out. Thx for the advice

But the question on progression with the aux work still stands...How do you think I should approach it?

Not sure I am following you on how to approach the aux. work....Usually for me I load the bar and then I lift it. It has been working out well so far.

No DB snatches for shoulder stability.

YTL is good.

cable reverse flyes are pretty good.

external rotations are good.

serratus push ups are good (don't even ask me to explain it......lol).

scaption raises are good.

CG pulldowns are okay...Don't be scared to just do a different grip pull up. I prefer pull ups over pull downs anyday.

PWGriffin · 11-16-2006, 08:03 PM

what I mean with the aux work...just do them for 8-10 reps with the same intensity week to week...as I feel stronger add some weight? I figured you had some mathematical super duper formula for everything.

**P-funk** · 11-16-2006, 08:09 PM

Quote:

Originally Posted by PWGriffin

what I mean with the aux work...just do them for 8-10 reps with the same intensity week to week...as I feel stronger add some weight? I figured you had some mathematical super duper formula for everything.

aux work I really don't give that much though to. Just work on it, and when you feel strong add weight. Like, DB bench press.....if I can do 100 for 10 reps, I may start my program with 100 shooting for 3 sets of 8 (or 6) and work until I can get 100/3x10, then increase. Ya dig?

PWGriffin · 11-16-2006, 09:42 PM

ok, one more time...

Upper1: RI: 90-120sec
Bench Press 5x3
Weighted Pull ups 5x3
Incline DB Press 3x8-10
Face Pulls 3x8-10
YTWL's 2 sets
External Rotation 2 sets

damn this seems like a lot! Is this right?

Lower1:
Squats 5x3
RDLs 5x3
Split Squat 3x8
hypers 2x12-15 (drop these or no?)

Upper2:
Push Press 8x3
Bent Rows 3x8-10
Weighted Dips 3x8-10
weighted Chins 3x8-10
cable reverse flies
scap pushups

Lower2:
Cleans 8x3
Snatch Grip Deadlifts 3x8-10 (?)
Lunges 3x8-10

Am I ready to activate beast mode yet?

**P-funk** · 11-16-2006, 10:09 PM

you can leave the hypers if you want.

lower the rest intervals for aux. work. No need for 90-120sec of rest on stuff with that low intensity.

what is a scap push up?

PWGriffin · 11-16-2006, 10:44 PM

Quote:

Originally Posted by P-funk

you can leave the hypers if you want.

lower the rest intervals for aux. work. No need for 90-120sec of rest on stuff with that low intensity.

what is a scap push up?

lol, oops, serratus push up...you know, that shit you can't describe...

11-16-2006, 07:08 PM	#31
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I absolutly love westside. My bench alone has went from 285-330 (Current). However keep in mind my all time high is 365 and muscle has memory, but it sure has went up pretty quickly. I think I have been on westside for about a month and a half.
	www.crossfit.com

11-16-2006, 10:09 PM	#39
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	you can leave the hypers if you want. lower the rest intervals for aux. work. No need for 90-120sec of rest on stuff with that low intensity. what is a scap push up?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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