I Come From the Land of the Ice and Snow I Come From the Land of the Ice and Snow - Page 5

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Thread: I Come From the Land of the Ice and Snow

  1. #41
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    • texas seminar date
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    Wednesday Oct 20th 2010 - Bench Press Day

    Bench Press

    70kg (154 lbs) x 5,5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1,3,3,3
    110kg (242 lbs) x 5,5,4

    Hmph! Not what I had hoped for at all. I suppose those benches Monday were too heavy after all. I had a spotter, so no excuse.

    Speed Squat

    70kg (154 lbs) x 5,5
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2,2,2,2,2,2

    Military Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    70kg (154 lbs) x 3,3

    Wide Grip Pullup

    BW x 12

  2. #42
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    Shame about the bench. Were there any external factors (rest, food, general health, stress?) other than the bench work on Monday?

    The version of Westside DE that I've seen is 3x9 with 3 sets at wide, normal and narrow grips on 45s to 60s rest. But I guess that's been tried and rejected.

  3. #43
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    I can't say there's any factor that comes to mind. I felt very strong Monday and almost tried 5 right there and then (might even have made it?)

    Well, I'll go with something lighter I guess. 3 sets of 8-10 is probably as good as anything. The trouble is, high reps leave me (a lot) more sore than these 2 rep sets have and I get very impatient to add weight. That's what happened with the 6x2 light day. It really was light two months ago.

  4. #44
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    Quote Originally Posted by hbriem View Post
    I can't say there's any factor that comes to mind. I felt very strong Monday and almost tried 5 right there and then (might even have made it?)

    Well, I'll go with something lighter I guess. 3 sets of 8-10 is probably as good as anything. The trouble is, high reps leave me (a lot) more sore than these 2 rep sets have and I get very impatient to add weight. That's what happened with the 6x2 light day. It really was light two months ago.
    Is it smart to try out 8-10rep sets this close to competition? Or have you tried this sort of thing before?

    Just noticed the ambiguity in what I wrote.

    In case there's a misunderstanding, Westside DE is
    3x3 Narrow
    3x3 Normal
    3x3 Wide

  5. #45
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    Once the main rep scheme drops to 3x3, 2x2 etc, I get guilt pangs and often add the odd 8-10 rep set to semi-failure to keep some volume. So I have experience with that and it doesn't hurt too much.

    3x3x3 sounds a lot more palatable though. It's the weight I'm wondering about. I guess I could move down to 100-105kg or so. The 60% Westside use (or is that out of date?) would be 77.5-80kg which does absolutely nothing for me. I might as well wave my arms and call it a workout. Those 300kg benchers can get something out of 180kg, but 60% for weaklings like me (us) does nothing IMO.

  6. #46
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    Quote Originally Posted by hbriem View Post
    Once the main rep scheme drops to 3x3, 2x2 etc, I get guilt pangs and often add the odd 8-10 rep set to semi-failure to keep some volume. So I have experience with that and it doesn't hurt too much.

    3x3x3 sounds a lot more palatable though. It's the weight I'm wondering about. I guess I could move down to 100-105kg or so. The 60% Westside use (or is that out of date?) would be 77.5-80kg which does absolutely nothing for me. I might as well wave my arms and call it a workout. Those 300kg benchers can get something out of 180kg, but 60% for weaklings like me (us) does nothing IMO.
    I know what you mean. I don't feel "tired" after a DE workout.

    I had a look at the Westside articles at http://www.westside-barbell.com/articles/. Trouble is, they're using bands and chains, which makes weight conversion harder.

    However, the idea is that you complete the set of 3 reps in the time that you'd grind out a max single, then go again 45 seconds later. Clearly, that is hard to do much above 70%. Also, you would do the DE day AFTER the heavy day, rather than before.

  7. #47
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    Yes, I will probably move the "speed" day to Fridays, as doing it on Monday is starting to interfere with the main bench on Wednesday.

    The thing is, when I started this routine I did

    Monday: "Light" Speed Bench
    Wednesday: Heavy Bench,
    Friday: Medium (Close Grip)

    But since I've increased the speed weight to 120kg and dropped the Friday close grip (because deadlifts are taking longer and longer), there's interference.

    On speed day, I've been using very short rests, maybe 30-60 sec. 5-8 sets has been taking about 8 min.

    I'll just have to bite the bullet and reduce weight for a while so I'm fresh on Wednesdays.

  8. #48
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    Friday Oct 22nd 2010 - Deadlift Day

    Deadlift

    100kg (220 lbs) x 5
    130kg (287 lbs) x 3
    150kg (331 lbs) x 3
    180kg (397 lbs) x 1
    200kg (441 lbs) x 1
    220kg (485 lbs) x 1
    225kg (496 lbs) x 1
    200kg (441 lbs) x 4,3

    Not bad. I thought I'd lost my deadlift mojo, but 225 was no struggle.

    Close Grip Bench Press

    85kg (187 lbs) x 6
    110kg (242 lbs) x 3
    100kg (220 lbs) x 5,5,5,5

    Fatman Pullups

    Grey band x 10 (about 30kg extra at the top)
    Black band x 6,6 (about 50kg extra at the top)

    Chinup

    BW x 12

  9. #49
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    For a minute, I thought you needed assistance with the bands. Complete boggle!

    Is the band better than a weight belt?

  10. #50
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    starting strength coach development program
    Better? I don't know, I've never done these before. I didn't have a weight belt and it would be a bit awkward in this exercise. A plate on the chest might be doable, but somewhat uncomfortable.

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