DEAD-ication!

[MJH]

Damn shock week and training quads with arms? That has to be a hell of an intense workout, with all those dropsets and supersets, damn. Keep it up bro.

Seeing your workouts really tempts me to try P/RR/S.

 

[b_reed23]

that is an AWSOME workout!!

What kind of stuff does Westside consist of? Can you give me a quick rundown??

 

[Seanp156]

that is an AWSOME workout!!

What kind of stuff does Westside consist of? Can you give me a quick rundown??

It's basically a powerlifting routine...

2 days a week for lower body, 2 for upper body.

One of each of those days is a "Max Effort Day" with a primary exercise (squat, deadlift, bench or a varient) generally going to a 1 or 3 rep max.

The other day is "Dynamic Effort" usually consisting of speed work with weight around 50-60% of your 1RM. Basically training yourself to move the weight quickly...

After that, it's all accessory work to help with the main lifts, so say on deadlift day, you'll do your deadlifts, and the you'll do hamstring and lower back work...

Bench day, after benching you'll usually do shoulder, lat, and tricep work.

If I left anything out, let me know MJH

 

[King Silverback]

Solid and Strong w/o BRother Bolt!!! Hows the hip doing???

 

[Devlin]

Great workout DB!! Take care of that hip. No need to push it beyond the comfort level, not with your job.

 

[DeadBolt]

Damn shock week and training quads with arms? That has to be a hell of an intense workout, with all those dropsets and supersets, damn. Keep it up bro.

Seeing your workouts really tempts me to try P/RR/S.

Yea I was huffin n puffin after that! I love this week though....

Ahhhh the temptations lol...

 

[DeadBolt]

that is an AWSOME workout!!

What kind of stuff does Westside consist of? Can you give me a quick rundown??

Thanks hun! And sean did a decent job explaining so I'll save my breath lol

 

[DeadBolt]

It's basically a powerlifting routine...

2 days a week for lower body, 2 for upper body.

One of each of those days is a "Max Effort Day" with a primary exercise (squat, deadlift, bench or a varient) generally going to a 1 or 3 rep max.

The other day is "Dynamic Effort" usually consisting of speed work with weight around 50-60% of your 1RM. Basically training yourself to move the weight quickly...

After that, it's all accessory work to help with the main lifts, so say on deadlift day, you'll do your deadlifts, and the you'll do hamstring and lower back work...

Bench day, after benching you'll usually do shoulder, lat, and tricep work.

If I left anything out, let me know MJH

 

[DeadBolt]

Solid and Strong w/o BRother Bolt!!! Hows the hip doing???

Thanks bud! Hip is good I just think it was extra tight due to the sudden drop of temps here. So early in the morning it didn't want to cooperate heh.

 

[DeadBolt]

Great workout DB!! Take care of that hip. No need to push it beyond the comfort level, not with your job.

Thanks hun! Yea I try not to heh...

 

[CowPimp]

You and Mike should just make a deal. He tries P-RR-S for a mesocycle, and you use the Westside template for cycle. Heh.

 

[Seanp156]

Yep yep, my first useful post in a while .

 

[MJH]

Jumped on the P/RR/S program, man. I had a question for you. For the rep-range week do you do a different rep range for each set? Or do you do a different rep range for each exercise. In other words if you're going to do chest, do you do your first set in the 7-8 rep range, second set in the 9-10 rep range, and last set in the 12-15 rep range?

 

[gwcaton]

Hey Turd

Nice wo yesterday I see you converted Mike to P/RR/S . I'm too lazy to go any farther...whats up with the hip ?

 

[DeadBolt]

You and Mike should just make a deal. He tries P-RR-S for a mesocycle, and you use the Westside template for cycle. Heh.

Well he wentover but I'm finishing the rest of this bulk with prrs and next bulk Ill go with westside...

 

[DeadBolt]

Jumped on the P/RR/S program, man. I had a question for you. For the rep-range week do you do a different rep range for each set? Or do you do a different rep range for each exercise. In other words if you're going to do chest, do you do your first set in the 7-8 rep range, second set in the 9-10 rep range, and last set in the 12-15 rep range?

vary the rep ranges per exercise not set. Ex...

Chest:
Flat Bench 3x 6-8
Dips 3x 8-10
Incline bench 2x 10-12
Flys 2x 12-15

Those exercises and sets are just used for an example for the rep ranges. But you understand what I'm getting at right? Start heavy, then onto a lighter weight, then burn it with high reps pretty much.

 

[DeadBolt]

Hey Turd

Nice wo yesterday I see you converted Mike to P/RR/S . I'm too lazy to go any farther...whats up with the hip ?

Whats up bud!

Thanks....workouts are coming along nicely! Hey I didn't convert him its just hard to resist such a great program and with me having such a sexy body who wouldn't want to do it!

 

[Triple Threat]

DB, are you the new poster boy for P/RR/S?

 

[DeadBolt]

DB, are you the new poster boy for P/RR/S?

I guess....I've been doing it a while dont know why its such a big hit LOL....give me a year and I'll be picture ready for now I'll just post numbers...

 

[Seanp156]

I guess....I've been doing it a while dont know why its such a big hit LOL....give me a year and I'll be picture ready for now I'll just post numbers...

Pansy

 

[DeadBolt]

4-7-06 SHOCK Chest/Hamstrings/Traps

Today was a really good workout...once again I didn't go heavy kept it light and just worked on the from and really feeling each rep. Really feels great!

Chest:
Incline Smith Press -/- Cbl X Over
135*8 -/- 40s*10
135*10 -/- 50s*8
~~musthave woken up with the second set b/c I got an extra 2 reps lol.

Inc DB Fly -/- Pullover
30s*10 -/- 55*10
35s*10 -/- 65*10
~~increase to 40s for fly and 75 for pullover next time!

Dropset HS Flat Bench
120*10 -/- 105*6 -/- 90*7

Hamstrings:
BB SLDL -/- Lying Leg Curl
135*10 -/- 50*10
155*10 -/- 60*8

Single Leg Curl -/- Lying Leg Curl
25*10 -/- 60*5 drop 50*4

Dropset Sitting Leg Curl
90*10 -/- 70*10

Traps:
Behind Back BB Curl -/- Machine Shrug
135*15 -/- 195*10
185*12 -/- 195*10

RIs 12-20seconds

All in all I'm happy with my workout....strength is really growing now that I found my nitch! Things are on the up side finally!!

Can't wait for next week now...I def see some PRs coming in!

 

[DeadBolt]

Pansy

I'm not the one throwin around those pussy weights!

Girls dont ask me if I work out alot they just ask if they can touch me they still question you still

 

[Triple Threat]

Chest:
Incline Smith Press -/- Cbl X Over
135*8 -/- 40s*10
135*10 -/- 50s*8
~~musthave woken up with the second set b/c I got an extra 2 reps lol.

Perhaps insufficient warm-up?

Chest:
All in all I'm happy with my workout....strength is really growing now that I found my nitch! Things are on the up side finally!!

Can't wait for next week now...I def see some PRs coming in!

Looking good, DB. And don't forget, they're not PRs, they're PRs.

 

[Seanp156]

I'm not the one throwin around those pussy weights!

Girls dont ask me if I work out alot they just ask if they can touch me they still question you still

Pfttt gimme a break, my big three are all higher =p

AND you use a smith for incline press... nuff said

 

[DeadBolt]

Looking good, DB. And don't forget, they're not PRs, they're PRs.

Yes sir!

Perhaps insufficient warm-up?:

Yea thats what I was thinking...I always have issues with my warmups...especially with my shoulder its tuff for me. Thats why I sometimes have to add an extra set to some workouts with chest b/c I just didn't get the work i needed...or if i warm up to much you'll notice I'll drop a working set.

I wish they had a book just about warming up b/c I'd buy two of em LOL!

 

[DeadBolt]

Pfttt gimme a break, my big three are all higher =p

AND you use a smith for incline press... nuff said

Pfttt come live a day in my life and you'll be crying. Deal with a full blown cuff shred with no surgery and actually work 40+ hours a week with some manual labor then we can talk!

Believe me if I wasn't injured I would be doing alot of things differently!

 

[Seanp156]

Pfttt come live a day in my life and you'll be crying. Deal with a full blown cuff shred with no surgery and actually work 40+ hours a week with some manual labor then we can talk!

Believe me if I wasn't injured I would be doing alot of things differently!

I know man, I'm just messin with ya. I do respect you

 

[DeadBolt]

I know man, I'm just messin with ya. I do respect you

 

[Triple Threat]

Can't you just feel the love?

 

[DeadBolt]

Can't you just feel the love?

You can cut it with a knife!