How's My 1st Me Leg Day?

[Doollas]

Sorry if my repetitive posts about starting out PL'ing again are old...I will start a legit log once I get going.

ME Deadlift: 2x5x45, 2x3x95, 1x135x3, 1x185x3, 1x225x2, 1x275x2, 1-rep: 315, 365, 405, 455*
SLDL: 4x(135,185,225,225)x8
Leg Curls: 4x8
Leg Ext: 5x8
Hypers (with a lot of focus on squeezin my ass): 3x10
Abs: 7x5-8

*Found a buddy in my PhD program to lift with, he said I was slightly rounded at the start but straightened out fairly quickly. It wasn't that hard and before I had forgot what my old max was in HS (wasn't 100% sure if it was 450 or 540) but now I know it must have been 540)...videos to come. My goal is a 1300 total at the end of the month (435, 320, 545), all with good form.

So how does it look? Thanks!

[endymion88]

looks good i'd toss the leg curls and extensions though maybe put in heavy ass lunges instead.

[DiMattia43]

i would sub Squats for deadlifts..


i would add the deadlift to your back routine

thats just me

[endymion88]

i have an aching feeling he is gonna alternate each week between deadlift and squat for ME exercises

[DiMattia43]

Originally Posted by endymion88

i have an aching feeling he is gonna alternate each week between deadlift and squat for ME exercises

that was my next question... what are ME exercises?

[Doollas]

Originally Posted by DiMattia43

that was my next question... what are ME exercises?

Well its a WS routine. ME is a Max Effort Day. Is there something wrong with alternating squat and deadlift? I had actually planned on switching between deadlift, good mornings, squat, and probably one more lift for ME stuff. I thought leg day basically is a lower back day correct?

Ext/Curls:
Oh crud, I was planning my workout and was like...what could I throw in to work my quads...lunges didn't even cross my mind...that would have helped work my glutes a bit more too...will do next time. For the curls I was just looking for something else for hammy's. Thanks!

[endymion88]

lunge could substitute them both, stepups work aswell, you wont need all that much quad work but front squats are good too. yes its fine to alternate that's what i first assumed you were going to do honestly i'd alternate between squats/deadlifts only for a while until you really feel you need gms although i dont like gms for a max effort movement i feel they work better for accessory in my mind there are two types of movements power movements and movements you should feel and concentrate on the contractions. gm is a movement you should feel.

[Doollas]

Originally Posted by endymion88

lunge could substitute them both, stepups work aswell, you wont need all that much quad work but front squats are good too. yes its fine to alternate that's what i first assumed you were going to do honestly i'd alternate between squats/deadlifts only for a while until you really feel you need gms although i dont like gms for a max effort movement i feel they work better for accessory in my mind there are two types of movements power movements and movements you should feel and concentrate on the contractions. gm is a movement you should feel.

Awesome great advice repped. I will def. do some lunges next time; if I substitute the lunges/stepups for the ext and curls, will that be a solid ME workout?

I totally forgot, but in lab today I was twittling my thumbs and had decided I would try out gm's, but forgot to do them tonight...I have no experience with them so I will take your advice there. Do you think I should alternate squats and deadlift each week, or each 2 weeks? I F-in LOVE this forum and powerlifting compared to what I was doing before.

[DiMattia43]

Originally Posted by Doollas

Well its a WS routine. ME is a Max Effort Day. Is there something wrong with alternating squat and deadlift? I had actually planned on switching between deadlift, good mornings, squat, and probably one more lift for ME stuff. I thought leg day basically is a lower back day correct?

Ext/Curls:
Oh crud, I was planning my workout and was like...what could I throw in to work my quads...lunges didn't even cross my mind...that would have helped work my glutes a bit more too...will do next time. For the curls I was just looking for something else for hammy's. Thanks!

i thought it had something to do with the WestSide routines, i read about it but it seems like alot has to go into it... Not saying i would not be able or not want to do what is necessary for it.. Just would love to be fully educated on it


do they have dvds or anything like that to help better explain what and how to do it??

[Doollas]

Originally Posted by DiMattia43

i thought it had something to do with the WestSide rotuines, i read about it but it seems like alot has to go into it... they have dvds or anything like that to help better explain what and how to do it??

Maybe there are some DVD's, but there is a HUGE amount of info on this, other forums, and generally online. If you have trouble finding stuff let me know I have a ton of links for it.

[endymion88]

Originally Posted by Doollas

Awesome great advice repped. I will def. do some lunges next time; if I substitute the lunges/stepups for the ext and curls, will that be a solid ME workout?

I totally forgot, but in lab today I was twittling my thumbs and had decided I would try out gm's, but forgot to do them tonight...I have no experience with them so I will take your advice there. Do you think I should alternate squats and deadlift each week, or each 2 weeks? I F-in LOVE this forum and powerlifting compared to what I was doing before.

all this really depends on your experience if you are new to lifting i would use a more tried and true routine than a westside theory program the thing about these types of programs is you have to know your body and what you are weak with and then you try to hammer all weak angles and at the same time make strong parts stronger it's very difficult and takes alot of planning and i wouldn't do it without the proper research. my favorite routine so far has been 5/3/1 by jim wendler it's amazing and simple but not as fun as westside conjugate training..personally i would squat for 2-3 weeks going for say a triple first week double second week and single third week then go to deadlifts in the same manner rinse and repeat until it stagnates then change it a little by say changing the competition squat to a different stance so from narrow to wide or wide to narrow and for the deadlift you could change the stance. add a deficit or pull it from blocks or the rack.

[DiMattia43]

Originally Posted by Doollas

Maybe there are some DVD's, but there is a HUGE amount of info on this, other forums, and generally online. If you have trouble finding stuff let me know I have a ton of links for it.

if u can send me some links, that be great.. i know there is alot of info out there, its just alot to soak up, ya know...

After my next meet in a few weeks, i have 4 months untill the PA State Championships and would love to get on the WS program, even if i have to hire a tranier that knows about it just to get me started

[endymion88]

do the research yourself you need to have a superior understanding of how the programing works before you even attempt something like this...this leaves all the programming up to the lifter

[DiMattia43]

Originally Posted by endymion88

do the research yourself you need to have a superior understanding of how the programing works before you even attempt something like this...this leaves all the programming up to the lifter

i hear ya,, its just going to take some time to understand all of it, ya know..

[Doollas]

Originally Posted by endymion88

all this really depends on your experience if you are new to lifting i would use a more tried and true routine than a westside theory program the thing about these types of programs is you have to know your body and what you are weak with and then you try to hammer all weak angles and at the same time make strong parts stronger it's very difficult and takes alot of planning and i wouldn't do it without the proper research. my favorite routine so far has been 5/3/1 by jim wendler it's amazing and simple but not as fun as westside conjugate training..personally i would squat for 2-3 weeks going for say a triple first week double second week and single third week then go to deadlifts in the same manner rinse and repeat until it stagnates then change it a little by say changing the competition squat to a different stance so from narrow to wide or wide to narrow and for the deadlift you could change the stance. add a deficit or pull it from blocks or the rack.

Understood. I've been lifting ~10 years with a break in the middle (2 years beginning, 4 years PL with little PL form/knowledge, 3 year break, one year bodybuilding). I will stick with the WS routine for now; I like to think I know my body well and am fairly intelligent so I hope I can handle it (I'd say my weak points right now are shoulders, glutes, and flexibility). I'm not going all out on it just yet: still doing some more hypertrophy for a few bodyparts I'm not quite happy with. I am doing DE/ME for legs and basically a DE and hypertrophy for chest (without overtraining). January I will do full on WS for 9-12 weeks and then I would like to try the 5-3-1 or something (just having too much dang fun with this!).

[endymion88]

well if you are gonna give ws a try you can't really do it in a couple month wave it's more of a living breathing system where you add something in here take something out there. i cannot stress enough to do your research there is alot to learn with this.

[DiMattia43]

Originally Posted by endymion88

well if you are gonna give ws a try you can't really do it in a couple month wave it's more of a living breathing system where you add something in here take something out there. i cannot stress enough to do your research there is alot to learn with this.

i can tell there is

[Doollas]

Originally Posted by endymion88

well if you are gonna give ws a try you can't really do it in a couple month wave it's more of a living breathing system where you add something in here take something out there. i cannot stress enough to do your research there is alot to learn with this.

Yeah I gotcha. I figure by the end of that 12 weeks I will have been doing WS lower body for 5 months, upper for 3 (I've read a good deal about periodization methods and depending on how I'm looking, will do a hypertrophy phase for a month or so, then back to WS or another PL routine). By reading what others have to say around here*, I am not offended by your doubting, but trust me, if I can learn nuclear physics, I think I can absorb WS lol.

Edit: * I'm referring to other boards and/or the ones who have no clue what's going on.

[isaku900]

Originally Posted by Doollas

Yeah I gotcha. I figure by the end of that 12 weeks I will have been doing WS lower body for 5 months, upper for 3 (I've read a good deal about periodization methods and depending on how I'm looking, will do a hypertrophy phase for a month or so, then back to WS or another PL routine). By reading what others have to say around here*, I am not offended by your doubting, but trust me, if I can learn nuclear physics, I think I can absorb WS lol.

Edit: * I'm referring to other boards and/or the ones who have no clue what's going on.

...you don't need to drop westside to do a hypertrophy phase...

instead of singles, do max triples, and up all your assistance work set schema.

voila hypertrophy.

[endymion88]

i'm trying to explain to them isaku that with an approach like westside you can tailor it to any and all of your specific needs. it's something that you stay on for a lifetime you just change **** to meet your current needs. i still prefer 5/3/1 :P less thinking.

[isaku900]

Originally Posted by endymion88

i'm trying to explain to them isaku that with an approach like westside you can tailor it to any and all of your specific needs. it's something that you stay on for a lifetime you just change **** to meet your current needs. i still prefer 5/3/1 :P less thinking.

yup. westside requires knowledge.

I see a lot of people try it, and then say it doesn't work because they lack that knowledge.

[ShutUpAndSquat]

instead of alternating just between deadlifts and squats for each ME workout, throw good mornings and some deadlift variations into the mix.

oh yeah, and the leg curls / leg extensions have to go.

[Doollas]

Originally Posted by ShutUpAndSquat

instead of alternating just between deadlifts and squats for each ME workout, throw good mornings and some deadlift variations into the mix.

oh yeah, and the leg curls / leg extensions have to go.

Yeah, if you didn't read above that was kind of my plan...but not until I get my form good and am good with the gm's (haven't done them much). I plan on getting rid of the EXT/CURLS...but what exactly is everyone so against them for for an accessory lift?

I get what you guys are saying about WS mentality...I was just putting too much stock into one of Dave Tate's articles on periodization I suppose. When I said hypertrophy phase, I should have specified a higher emphasis on hypertrophy while keeping some WS techniques:

Still do basic WS, but add a few different accessory lifts (with higher reps...more than triples though). I would likely do that for one workout per week, and add an extra rest day; also, I would probably only do this for a few body parts. Granted this is all pointless to discuss at this point...this is a theoretical plan for 4 months away lol. Thanks for the great advice as always guys, I will start a log soon here.

[endymion88]

Originally Posted by ShutUpAndSquat

instead of alternating just between deadlifts and squats for each ME workout, throw good mornings and some deadlift variations into the mix.

oh yeah, and the leg curls / leg extensions have to go.

why would you throw in goodmornings if you can make progress with the basics? in a powerlifting competition it isn't squat bench deadlift goodmorning it's squat bench deadlift. this is of course my opinion because i feel if you can make progress with something do it when it stagnates change something. i also feel that doing 2 ME movements a workout is much better for gains than just one. i like doing one squat and one deadlift the squat for a single or triple and the deadlift for a triple every fourth week i'd deload by taking the deadlift out and then doing just a triple or a set of 5 for the squat. of course these are my opinions and just seem logical. keep it simple stupid