450 deadlift and a question.

[Evilution]

hey guys..yea..i hit 450lb on the deadlift yesterday! overcoming milestones KICK ASS!

anyway the question i have is that if i am doing bent over bb rows is it a waste of time doing one handed db rows after that?!

Thanks.

[Pridg01]

Originally posted by Evilution
hey guys..yea..i hit 450lb on the deadlift yesterday! overcoming milestones KICK ASS!

anyway the question i have is that if i am doing bent over bb rows is it a waste of time doing one handed db rows after that?!

Thanks.

A lesson I learned from a great lifter:

"If you want to get stronger in the deadlift, you must train the deadlift ONLY. No more assistance exercises."

Getting back to the topic, it is whatever your preference is. I personally would do away with the two if your volume is very high with the deadlift. Either one is fine (I like one handed db rows)

[Evilution]

oh i forgot to mention..ive even lost weight..i weigh in now at around 88 kilos first thing in the morning.

[Pridg01]

Originally posted by Evilution
oh i forgot to mention..ive even lost weight..i weigh in now at around 88 kilos first thing in the morning.

I forgot how much you use to weigh, 90kg or 89kg?

[RepubCarrier]

Originally posted by Evilution
hey guys..yea..i hit 450lb on the deadlift yesterday! overcoming milestones KICK ASS!

anyway the question i have is that if i am doing bent over bb rows is it a waste of time doing one handed db rows after that?!

Thanks.

if I may offer a different opinion. That is a good deadlift for your weight, i assume you did it only with a belt. Now, you are speaking about 2 exercises to strengthen your lats (bb rows and db rows). while these help in the deadlift, have you considered other weak points? for all i know you have and determined your lats were weak, but make sure you know where and why you fail on a max attempt and always work to fix it. (i.e. failing at the top = weak glutes/hips, etc).

I would NOT recommend deadlifting only. the lifter who said that, whoever he is, was just lucky. This is a principle taught constantly at westside. If you have the perfect balance of muscles in the squat (hamstrings, glutes, upper back, lower back, abs, quads), and you have good form, you can only squat and get stronger. however, for the 95% of us who arent like that, if you keep squatting you will find weak points (for example I hvae a weak lower back and I fall into a good morning position on most of my max squats). If you ONLY squat, you will continue to get a weaker and weaker back and eventually get injured. This applies just as well to the deadlift, if your back is weak and you stiff-leg up a new max, sure you can get stronger that way, but you're racing against the clock for a spinal injury. you CANNOT keep good form if you dont do assistance work to bring up weak points, this applies to all 3 lifts. I suggest you find where you are weak and do assistance work for it, and you will be reaching new maxes (and reduce risk of injury) in no time.

that being said, ill actually answer your question, lol.... if your lats are definetely a weak point (perhaps in the bench as well), then sure why not do 2 lat exercises. as long as you can recover in time for the next workout, there shouldnt be too much of a problem

[Pridg01]

Originally posted by RepubCarrier
if I may offer a different opinion. That is a good deadlift for your weight, i assume you did it only with a belt. Now, you are speaking about 2 exercises to strengthen your lats (bb rows and db rows). while these help in the deadlift, have you considered other weak points? for all i know you have and determined your lats were weak, but make sure you know where and why you fail on a max attempt and always work to fix it. (i.e. failing at the top = weak glutes/hips, etc).

I would NOT recommend deadlifting only. the lifter who said that, whoever he is, was just lucky. This is a principle taught constantly at westside. If you have the perfect balance of muscles in the squat (hamstrings, glutes, upper back, lower back, abs, quads), and you have good form, you can only squat and get stronger. however, for the 95% of us who arent like that, if you keep squatting you will find weak points (for example I hvae a weak lower back and I fall into a good morning position on most of my max squats). If you ONLY squat, you will continue to get a weaker and weaker back and eventually get injured. This applies just as well to the deadlift, if your back is weak and you stiff-leg up a new max, sure you can get stronger that way, but you're racing against the clock for a spinal injury. you CANNOT keep good form if you dont do assistance work to bring up weak points, this applies to all 3 lifts. I suggest you find where you are weak and do assistance work for it, and you will be reaching new maxes (and reduce risk of injury) in no time.

that being said, ill actually answer your question, lol.... if your lats are definetely a weak point (perhaps in the bench as well), then sure why not do 2 lat exercises. as long as you can recover in time for the next workout, there shouldnt be too much of a problem

Take alook at my journal and you will see what I mean(In powerlifting journal section). It works, trust me..

[Pridg01]

Squatting only(or anyother compound exercise) will not weaken you unless you use bad form. I never go over 5x5 on squat and deadlift (but i do 6x6 on bench).

[RepubCarrier]

well, thats a different story. 5 and 6 rep maxes ARE NOT maxes. You can keep good form with reps, but NOT with 1 rep if a muscle is weak. and that was what the original poster was talking about to begin with, he hit a new 1RM in the deadlift.

when was the last time you maxed? I can almost guarantee you that your good form will go out the window when you try a true max. I used to be able to keep good form up to 95% in the bench, but then when i attempted a PR, my elbows flared out and I used to miss the lift. triceps were weak. I brought them up to par, now i bench correctly with all weights.

[Pridg01]

Originally posted by RepubCarrier
well, thats a different story. 5 and 6 rep maxes ARE NOT maxes. You can keep good form with reps, but NOT with 1 rep if a muscle is weak.

when was the last time you maxed? I can almost guarantee you that your good form will go out the window when you try a true max

No not really. The system I use actually helps (Because of the low weight and reps.

Just take a look at my journal, you will understand.

Here is a similar link of what I use(English version):

www.deepsquatter.com

Go to arkives, go to Stephan Korte(The Man) articles on 3x3.

[RepubCarrier]

I understand that. prove me wrong by maxing and seeing what happens to your form. because I won't believe you.... sorry, I just think that louie simmons, westside barbell, nazbar, metal militia, iron island, and my own personal experience and that of my teams has more bearing than a faulty 3x3 or 5x5 program.

again, I will not believe you, try a 1 rep max and see what happens, if you manage to keep good form I will say 'wow I guess you're one of those 5%" but Ive got a 20:1 odds so I doubt that'll happen. please just try it after you finish your 5 weeks (I read your log), just tryin to help.

NOW, this is all irrelevant if you arent a powerlifter but rather a bodybuilder, because BBers dont ever *need* to do a 1RM, but if you are a powerlifter please listen!

[Pridg01]

Crazy training, isn't it?

5x5 is 5 sets for 5 reps.

[Pridg01]

Originally posted by RepubCarrier
I understand that. prove me wrong by maxing and seeing what happens to your form. because I won't believe you.... sorry, I just think that louie simmons, westside barbell, nazbar, metal militia, iron island, and my own personal experience and that of my teams has more bearing than a faulty 3x3 or 5x5 program.

again, I will not believe you, try a 1 rep max and see what happens, if you manage to keep good form I will say 'wow I guess you're one of those 5%" but Ive got a 20:1 odds so I doubt that'll happen. please just try it after you finish your 5 weeks (I read your log), just tryin to help.

NOW, this is all irrelevant if you arent a powerlifter but rather a bodybuilder, because BBers dont ever *need* to do a 1RM, but if you are a powerlifter please listen!

As usual, someone from a Westside Routine never understands the European lifting routines. When will US lifters learn that to get better at something, you actually have to train it to the maximum, not do something else.

Just go to www.deepsquatter.com Do some reading. I think you might actually like once you give it a chance

[RepubCarrier]

now that's ironic. I do 1 rep maxes on squats and deadlifts, do you? I also do good mornings to 3 rep maxes, as well as pin pulls, pin presses AFTER my 1 rep maxes, on occasion. I know of only two lifters who "ONLY" squats and is successful (Ed coan and this guy at Iron Island), and like I said, there are the ~5% who can do this, and the rest of us cannot.

2nd of all, Westside principles are taken from eastern european and russian sources. THIS IS YOUR SYSTEM!!!

3rd of all, I have read the 3x3 and 5x5 programs. they are garbage for the reasons I have described... a bodybuilder might do this to add some strength, but it is NOT powerlifting, and you will NOT become ELITE doing this.

I just found something interesting. this has been copied word for word from a Q&A which Dave Tate answered:


"Q: I am giving the 3x3 workout by Stephan Korte a try. Being new to "pure" powerlifting, I would appreciate your opinion of this system. I am definitely making gains, but I am wondering if the lack of assistance exercises is going to hurt me in the long run. Do I need to add exercises
to have a more " well rounded" strength or am I going through withdrawals from the bad advice of people who are more concerned with bodybuilding?


A: You asked me about a specific training program from powerlifting usa. I just read it and this is my opinion.
Why did he write the same article three different ways? Was his concept ever explained?
He mentioned similarities to Louie's program of having no off season. When you do a prep period this is an off season. Would someone be ready to compete after phase 1?
His percent range is way off. He mentions 58-64% range. % of what? It is not your true max, he told you to add 25 pounds to your lift. (This brings up another point. Am I to believe I can put 25 pounds on my squat every 8 weeks on this program. What is this a year? 150 or so pounds? ) When you take a percent of a weight you have not lifted yet, is it really the prescribed percent?
He mentioned not needing assistance exercises, because the squat will train the squat muscles. Well, the squat does not fail the squat, muscle fails the squat. If you have a weak lower back then you will fall forward with heavy weights. If you train under his way the only way to increase your lower back strength is to squat. But because of this weakness you are falling forward so you learn to squat forward. You never fixed the problem only compensated with different form. This will only work only for so long. This is why so many people get sticking points and hurt.
Training each lift 3 times a week. You grow and get stronger while resting and with restoration. He speaks of Olympic lifters who squat six times a week. He fails to mention many off these work outs are intended to help the restoration process, and also fails to mention all the other restoration that goes on (massage, supplements, diet, naps, steams, whirlpools, drugs, etc.). I use 5 workouts a week that are intended only for restoration purposes.
He mentions in phase 1 that reps of 5 and six are to build mass. Most everybody knows this to be false. It takes more reps than this.
There are three ways to increase muscle tension. 1. Lifting sub maximal weights at fast speed 2. Lifting maximal weights for 1-3 reps , and 3 . Lifting submaximal weights to failure. His system seem to only use one of these methods (2)
He mentions in order to get strong in the squat you need " Quads, hamstrings, glutes, hip flexors and the lower back" Then he mentions that leg presses will do little for your squat. Leg presses work your quads, this is the first muscle on his list. Is he saying the quads may not be that important? This is contradicting himself. We have found that it is the hamstrings that do the most not the quads, He also fails to mention the abs. This is the most important muscle in the squat. To prove this have anybody start training their abs very heavy for 3 to 4 times a week and watch their squat jump.
As mentioned before this is not a high volume workout. Compare the workload to that of a bodybuilding workout. If anything it is a low volume high intensity workout. I would have to question any program designed by someone who doesn't know basic strength terms.
Who is he anyway and who has he trained?

Some of this may be ranting but it seems to me people are trying to attach Louie's name to their training programs, when there are no similarities. Why do they do this but to try to add credibility to their program. WE all know that creditability is earned not given. A successful training program will bring its own creditability.
There is no such thing as a bad program, and I am sure this may work for some. I am just trying to show some of its short comings."

[Pridg01]

Originally posted by RepubCarrier
now that's ironic. I do 1 rep maxes on squats and deadlifts, do you? I also do good mornings to 3 rep maxes, as well as pin pulls, pin presses AFTER my 1 rep maxes, on occasion. I know of He mentioned similarities to Louie's program of having no off season. When you do a prep period this is an off season. Would someone be ready to compete after phase 1?
His so only for restoration purposes.
He and watch their squat jump.
As mentioned before this is not a high volume workout. Compare the creditability is earned not given. A successful training program will bring its own creditability.
There is no such thing as a bad program, and I am sure this may work for some. I am just trying to show some of its short comings."

I believe this argument is for your ego. You did not bother to read Stephan Korte's articles. Unless you have tried both ways, you can't really talk.

By the way, I DID do a Westside routine (for fun) last year and actually compared the two routines(I wrote this on my sig..) I like the 5x5 systems because results were quicker, better form, and better maxes,also no more assistance exercises(A relief for my body). That gives me the knowledge.

[Pridg01]

I said it before, the 5x5 system should be tried by all if you want to change your routine(unless injureed).

[Pridg01]

An English article:

3x3
....and some other miscellaneous thoughts

By Wade Hanna

Well, there has been a lot of talk and speculation regarding the recent articles about the 3x3 German Training system in the last couple PLUSA’s. Stephen Korte, who works for International Scientific Publishing, authors the system. The system is a very basic and very simple in structure, it calls for SQ/BP/DL everyday 3x/ week. It has its roots in the older studies conducted by the Soviet weightlifting machine of years past. With that little tidbit out of the way lets look at the set-up and see how my little crack at it fared up.

Phase I: Conditioning Phase (4 wks.)

M-W-F
SQ/BP/DL 5-8x5 @ 58-64% (note: BP is 6-8x5)

-Pretty simple huh? To figure your training weights you take your current 1rm and add 15-20lbs for the SQ, 10lbs for the bench, and 15-20lbs for the DL. You start week 1 @ 58% and try to do the 8x5 (up to depending on how you feel, but never less than 5x5) and increase the training weight by 2% each successive week. Week 4 you are using 64% for your 5-8x5 (6-8x5 for BP).

Phase II: Competition Phase (4 wks.)

Mon. Wed. Fri.
SQ: 3x3 @60% SQ: 3x3 @60% SQ: 1-2x1 @80-95%
BP: 3x3 @60% BP: 1-2 x1@80-95% BP: 3x3 @60%
DL: 1-2x1 @80-95% DL: 3x3 @60% DL: 3x3 @60%

-Not too complex even in the second phase, the singles are done @ 80% for week 1 then add 5% each successive week until week 4 when you do your singles @ 95%. All the singles should be conducted in the same gear set-up you will use in a competition.

Okay, so that is the system (basically, and if I have left anything out then please let me know and I will do my best to correct it). As soon as I read the first article about this type of training I got intrigued. I had been a little stale with my Louie stuff as of late (more on that later) so I was interested in maybe mixing it up a little. A few e-mails to Mr. Korte and I was underway. My first 4 wks. were even lighter than the original set-up called for. I spent those first weeks using 50-58% respectively to accommodate the extra volume. In addition I played with “mimic” lifts to add a little variety to the whole scheme. I felt that the big bonus of the conjugate method was in the addressing of weak areas so I was unwilling to give that up. I would substitute every other day with something like Front Squats/ DB Bench/ Power Cleans and another cluster of lifts was Zercher Squats/ Floor Presses/ Stiff legged DL’s. (A quick note: doing 8x5 @ ~315-335 on Zerchers is reminiscent of some sort of “Zen” ritual-it will bring you closer to whatever deep cache of energy you have...sheesh, those were tough days, for me anyway!). Okay, so I would alternate one of these types of clusters with a regular SQ/BP/DL day and also alternate between the two alternates (I hope that makes sense?).
Once I had completed my “adjustment” period I moved into a closer interpretation of the 3x3. Now I would only alternate the Wednesday workout and Mon./Fri. were actual SQ/BP/DL days. Needless to say the volume is extremely taxing and the first 4 weeks were a total nightmare as far as effort, but it was refreshing to push that hard. I jumped about 8 lbs. In the first three weeks and held that pretty steady throughout. Once I got into the actual conditioning phase I was accepting the volume pretty well, but my lower back was taking a beating. I was thinking that this was a result of the set-up itself (which to an extent it was), but what was really happening was I had a bulging disc at S1-L5 and that was the real culprit.
On a side note, I have had this thing for close to a year, hard to say when it actually happened, but that is in my opinion why my conjugate stuff was getting stale. I look back and wonder what I might have pulled in 98' had I not been working around this disc. 720 got whites, 730 went for a ride and just got me at the top, and I took 740 for a ride about halfway, but was unwilling to grunt on it for fear of hurting my back. My squats were non-existent because the compression was painful, as it was 655 went for a ride in the gym with no real challenge, but it did hurt a little. Needless to say, 99' should prove to be interesting since the disc is on the rebound and my first squat day was highly encouraging. Unfortunately, hindsight is 20/20 and I saw the warning signs, but didn’t know what they were at the time. We’ll just see what I can do this year and hopefully a healthy vehicle for my seriously revving motor will take me to new PR’s!
Okay, sorry for the distraction, my back has been my number 1 nemesis for going on two years and I am REALLY jacked about the prospect of lifting healthy again. Knowing what to avoid will help me make that sucker bulletproof again. I used to be able to abuse it and it would chew up and spit out anything I could throw at it. It just goes to show that no matter how strong you get your body is still relatively fragile. Okay, really I will get back to 3x3 ;-), the volume was not an issue once I adapted to that type of training. It was tough and I was working hard, but it wasn’t the gut wrenching experience the first couple of weeks were. The bonus of doing this set-up was that my hips/glutes/quads got VERY strong. I would use alternating stances on the squat, start narrow and work to extra wide (2sets x 4 stances) and then use 4x5 conventional and 4x5 sumo on the DL’s. So the SQ/DL didn’t suffer from this, BUT the bench is another story.
Once I got into the competition phase I confirmed what I thought was happening in the bench. It dropped, namely my front delts and triceps. My triceps have regressed big time and since I am not a great bencher anyway it was catastrophic. I have lost in the neighborhood of 35-50 lbs on my bench. I am very confident it will come back quickly with my return to Conjugate, but it is set back on time. Not only do I have to recover ground, but the gains I would have made in that time are lost as well. This is my biggest complaint with the 3x3. I have talked with people who have not had this problem, but our esteemed Webmaster experienced the same thing (except he was smart and stopped early ;-P). (editors note: my triceps are TINY and when I noticed them shrinking I knew it was time for a change - your mileage may vary.)
For this program to work for me I would have to include some type of extra tricep work, maybe even split the bench sets with Dick’s for two days and then focus completely on tri’s the third day. I don’t know and I won’t find out for a while. I will probably use this as filler to mix up my training once or twice a year, but I have to do some thinking about how I am going to approach the bench problem. I want to re-iterate though, this is only my impression and I have talked with people who have had very good results so don’t condemn the whole system quite yet. I think it has merit and it is based off some sound research and practical application in years past. Fred Hatfield even trained similar to this at one point if memory serves. I know he was a big proponent of the Soviet training methods and wrote some articles about their systems.
My overall impression is more on the favorable side. I would caution you to check your bench progress and address that as needed or maybe talk with Mr. Korte (he is on the Goheavy.com training forum) for some insight. I think that this program will work for just about anyone, but better for some.
Let me finish with a few last thoughts here. In the last couple of PLUSA’s there have been some articles that have talked about the elusive “secret ingredient” to getting big. It is so simple that we tend to overlook it and get caught up in what new supplement is working and what new program is the “best.” The simple answer is hard friggin’ work! No matter what system I have ever used, the times I busted my butt was the times I grew the most. I don’t think the system is as important to the individual, as the individual's application of the system is. You bust your behind on any system and you will grow...if you believe in the system you use then the gains will be even better. I don’t mean to sound like I am discounting science, there are some really bad set-ups around and you need to be informed on what combinations are proven to work. My point is with the combination of proven methods you can’t go wrong, the problem stems from a lack of conviction in that application that then transfers to a less than 100% commitment to your training. Each set-up is going to have to be personalized, but if you stick with basic principles that work and you bust your tail you can’t go wrong.
Let me finish with one last piece of advice that I thought was so important. I don’t remember who said this or where I heard it, but it is very true. “Strength isn’t gained, rather it is cultivated”, I don’t know if that is verbatim, but you get the point. I think it talks about a principle that gets forgotten all to often in this fast paced world...patience. Strength takes time and slow consistent training will get you strong faster than anything else will. It takes a little longer, but it also insures you will be in the game for a long time...what fun is being the best if you can only do it for a short bit. I want to get up to the top and stay there for a long time.

Happy New Year and good liftin’

-wade

As always...feel free to e-mail with questions or comments! ;-)

[RepubCarrier]

Originally posted by Pridg01
I believe this argument is for your ego. You did not bother to read Stephan Korte's articles. Unless you have tried both ways, you can't really talk.

By the way, I DID do a Westside routine (for fun) last year and actually compared the two routines(I wrote this on my sig..) I like the 5x5 systems because results were quicker, better form, and better maxes,also no more assistance exercises(A relief for my body). That gives me the knowledge.

I DID read them. and I KNOW they are garbage. you are ignoring the points I am making, OF COURSE you have better form because you ARENT MAXING. YOU WILL FAIL AT A CONTEST USING THIS METHOD.

you did your routine incorrectly. Westside is about fixing weaknesses, you apparently didnt do that.

And for my ego? hell no, I'll just for a second use some ego:

"I've been lifting for an insignificant amount of time (15 months) and I'm already a class 2 lifter. I have done NO lifting, and NO athletics prior to those 15 months besides cross country. I have been to powerlifting meets, have you? I speak with people who squat over 900 and bench over 700 on a regular basis (in person), and in fact train with them occasionally.... do you? And you have NOT responded to the obvious, glaring flaws in your system that I have mentioned now three times."

that's using my ego. now, to be civil, please by all means use 5x5, but don't recommend it to a powerlifter until you can justify it. thanks

EDIT: read the article above you posted. HMMM 2 singles at 95%, that doesnt sound like 5 sets of 5. And in the article itself, the guy hopelessly experienced weaker triceps and couldnt do anything about it because he had no way within the template to strengthen them. The above (which is not even exclusively 5 sets of 5) is just a rip-off of westside, except it's worse. im not going to respond on this topic anymore, its pissing me off too much, I gotta save that aggression for the gym when I MAX OUT tomorrow. peace

[Pridg01]

I give up. I gave you ariticles, user reviews, even the verdammt website. I won't max out until after 5 more weeks. I also use over and over this system and it works(especially during contest period). I said it before, unless you have tried the two routines and campared the two, there is no room to talk.

Talk to me later when you match my lifts and knowledge(and lose the ego-this is not Teen Bodybuilding).....

-A

[RepubCarrier]

alright pridg, let's have at it then. Im gonna be thinking of kicking your ass at every workout from now on, be prepared to be crushed by my total.

[Pridg01]

Originally posted by RepubCarrier
alright pridg, let's have at it then. Im gonna be thinking of kicking your ass at every workout from now on, be prepared to be crushed by my total.

i can't wait until my 5 more weeks are over...I will make sure I post results

If you can read Deutsch, I suggest you take alook at my typings at www.bodybuilding-fitness.de. I do most of my typing there.

[Pridg01]

This was actually a good argument between us two. Its good that we both use different systems to be at the best of our ability. What can the West not learn from the East, and vice versas? Good luck on your maxes and stay injury free.

[RepubCarrier]

yayyy lets all get together and hold hands, LOL

if I ever wanna re-open this argument, i'll just insult germany by saying one thing: David Hasselhoff

but I didnt say that. k? lol.... good luck on your lifts

[Pridg01]

Originally posted by RepubCarrier
yayyy lets all get together and hold hands, LOL

if I ever wanna re-open this argument, i'll just insult germany by saying one thing: David Hasselhoff

but I didnt say that. k? lol.... good luck on your lifts

I (And others) always thought that Hasselhoff was a failure. Now I gotta go put ice on this calf Good night.

[BoxSquat]

Originally posted by Pridg01
Talk to me later when you match my lifts and knowledge(and lose the ego-this is not Teen Bodybuilding).....

The ability to lift more doesn't mean you have the better knowledge . (maybe the point was lost in the translation but it makes you look like the one who needs his ego put in check)

Now before you start getting defensive and accusing me of "flaming", i will say that i am impartial in this argument. I HAVE tried both styles and liked them both a lot, in fact for a while i rotated the 2. I found that the 3x3 was great for really "Knowing" the lifts. Doing them 3 times a week really made me feel i was becoming an expert in the movement, and more to the point, really showed me where i was weak..... this was PERFECT for when i moved on to WSB. Because then i could work on the weaknesses i had discovered.
A couple of months of WSB, and i could go back to the very raw (in design, not talking about equipment) style of training that is 3x3.

Before you ask, now i use neither, because i feel that both are geared too much towards the sport of powerlifting (after all that is why they have been designed), and i wanted to get a more "rounded" strength routine.


Oh and lastly... (if he even reads this far) Nice one Evil... 500 by end of year?

[Pridg01]

Good point boxsquat. i see i am not the only one on this site that have used 3x3.

I did not have enough strong points for my ideas, so my ego did come in. Same with Repub.

I suggest you take alook at the other post I made about Westside and 5x5 traiing. It is a good read.

[Evilution]

update..

hit 455lbs on deadlift yesterday.

[SoG]

Originally posted by Pridg01
Good point boxsquat. i see i am not the only one on this site that have used 3x3.

I did not have enough strong points for my ideas, so my ego did come in. Same with Repub.

I suggest you take alook at the other post I made about Westside and 5x5 traiing. It is a good read.

I've done 3x3 and I'm about to finish my first 10-week Westside cycle. I liked 3x3; I put ~10-15 lbs. on my bench, 15 lbs. on my deadlift, but actually lost some strength on my squat (10 lbs.). This was all while doing a cut, where I probably lost a good 10-15 lbs. of bodyweight.

Now I'm doing Westside, I estimate my bench will be around 20-30 lbs. heavier, my deadlift 10-20 lbs. heavier, and my squat, hopefully, 10-20 lbs. heavier. I'm following a crappy-ass diet, consisting mostly of pizza and laffy taffy, and I've gained the 10-15 lbs. I lost.

Comparing both, I have to say Westside wins because of two reasons, it's fun and very effective. Nothing gets my week off to a great start than busting through PRs and rotating exercises on a regular basis, keeping the Westside routine fun and exciting. As for 3x3, it gets quite boring, since you're doing the same thing every day, day in and day out.

I'm definitely not elite, but Westside has the reputation of building freaks and monsters. I definitely love Westside!

[AJ010]

Originally posted by Evilution
update..

hit 455lbs on deadlift yesterday.

Hahaha you totally ignore all the debating and put this in. I found that hilarious, sorry

AWESOME JOB THOUGH! Damn dude, how am i going to catch you now?



keep it up!

[Evilution]

Originally posted by UnlimitedSteel
Hahaha you totally ignore all the debating and put this in. I found that hilarious, sorry

AWESOME JOB THOUGH! Damn dude, how am i going to catch you now?



keep it up!

haha..yeah..not getting involved in that..dont think i have enough knowledge to get into it..hehe..and you will catch up man..i remember thinking at the begining of this year how impossible it would be to reach 400 and now im lik3 455..pppfff.lightweight.train hard and kick ass man! im expecting to see you post that you hit 500 ****ing soon!

[Evilution]

update time again...deadlifted 460lbs last night..and it went up pretty ****ing easy.