My first shot at this Westside thing

[SkinnyEcto02]

DE Squat

10 box doubles with 105lbs.

Speed Deadlifts 2^3-140 lbs. (I did three sets but my back rounded the third set so I didn't count it. Is doing only two sets okay for these?)

Good Mornings 75 lbs. for 10 reps
85 lbs. for 6 reps
90 lbs. for 4 reps

Chins 35 lbs. for 5 and 3 reps

What do you think? I know the volume is low, but it has to be because I have basketball coming up and the workouts must be short. I have a question on the good mornings. I strained A LITTLE bit on them but didn't go to failure. They weren't done as hard as sets were when I was into bodybuilding. Is this alright? I'm worried I didn't work hard enough on them. Please give me your comments and suggestions.

BTW, big props to Healthy'n'fit for getting me into Westside. You're my new best friend dude lol!!

[Deciever]

GOOD WORK. just because your back rounds doesnt mean you shouldnt count it . if i followed that rule, then i wouldnt be able to deadlift at all, since my back always rounds..

one thing i noticed is that you dont have any ab work..

and for speed deads , i personally just use 6 sets of 1



ps- im moving this to the training journal section

[SkinnyEcto02]

Thanks Deceiver. Could u give me a suggestion I could do for abs here at home tonight?

[Deciever]

leg lifts, crunches, weighted crunches, spread eagle sit ups (spread your legs and anchor them underneath something and do situps.. works your hips and abs)... umm check out the assistance sticky on the PL forum, and look uinder abs.

[healthy n_fit]

Originally posted by SkinnyEcto02
DE Squat

10 box doubles with 105lbs.

Speed Deadlifts 2^3-140 lbs. (I did three sets but my back rounded the third set so I didn't count it. Is doing only two sets okay for these?)

Good Mornings 75 lbs. for 10 reps
85 lbs. for 6 reps
90 lbs. for 4 reps

Chins 35 lbs. for 5 and 3 reps

What do you think? I know the volume is low, but it has to be because I have basketball coming up and the workouts must be short. I have a question on the good mornings. I strained A LITTLE bit on them but didn't go to failure. They weren't done as hard as sets were when I was into bodybuilding. Is this alright? I'm worried I didn't work hard enough on them. Please give me your comments and suggestions.

BTW, big props to Healthy'n'fit for getting me into Westside. You're my new best friend dude lol!!


Wow dude, VERY GOOD!! I'm glad your doing good. How'd your first DE Squat feel? I agree that the lower volume is going to be good during basketball. About the good mornings, its fine what you did. You see, you've got to build up a base, and starting out light is EXACTLY the right thing to do! I learned the hard way. :( But I'm better now.

BTW, thanks dude! :D :) I've got a new friend. I'm happy. :)
I'm glad to help out fellow buddies. Where would I be without Deciever, Antaeus, DJ, Powerlifter???? Nowhere! But Antaeus is the one who started me into westside..

[Antaeus]

Good stuff skinny. Is 105 around 50% of your max squat? I usually stick to 8 fast doubles. Do you have access to chains or bands?

For speed deads you can do singles, but I like to do 3x3, pausing slightly at the bottom to not bounce, reset grip and maintain form.

For volume assistence, pick a weight you can do 3x8 or 4x10 (not to failure) depending on how you feel that day & how much work you feel you need on the exercise.


hee hee thx healthy.

[healthy n_fit]

Originally posted by Antaeus
Good stuff skinny. Is 105 around 50% of your max squat? I usually stick to 8 fast doubles. Do you have access to chains or bands?

For speed deads you can do singles, but I like to do 3x3, pausing slightly at the bottom to not bounce, reset grip and maintain form.

For volume assistence, pick a weight you can do 3x8 or 4x10 (not to failure) depending on how you feel that day & how much work you feel you need on the exercise.


hee hee thx healthy.

Bump. you're welcome! Its true though. I'd be stuck benching 115 for 3, squatting 140 for 10, And deadlifting 225.

[Deciever]

Originally posted by healthy n'fit
. Where would I be without Deciever, Antaeus, DJ, Powerlifter????

i know where you would be... you'd be right here...

http://forum.bodybuilding.com/forumdisplay.php?s=&forumid=10

[Antaeus]

haha too true. u found the right crowd healthy. :)

[healthy n_fit]

Originally posted by Deciever
i know where you would be... you'd be right here...

http://forum.bodybuilding.com/forumdisplay.php?s=&forumid=10


Hahahahah!!!!!!!! OMFG!!!!! LOL!!!!!!!! :D

[healthy n_fit]

Originally posted by Antaeus
haha too true. u found the right crowd healthy. :)

Yep, I love these PL forums. :)