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  1. #26
    Regular Poster Dannyboi's Avatar
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    Quote Originally Posted by Kraybill View Post
    Hey I've been doing the same workout for several weeks now and am trying to decide which what I want to do next, this workout looks like it could be fun and sounds like people are getting some great results. After reading over the workout I was wondering about the day 3 note "See day #1 notes. Increases of 5-10 pounds weekly." When you say that which exercises should we be looking to add weight to every week? All the exercises or what?
    Also after day 7 which I guess would be a Sunday do you take another day off or go back on Monday?
    What it means is to increase the weight by 5-10 pounds(or any amount you can) on both heavy workout days (days 1 and 3) on the 2 major workouts...

    day 1 (Box Squat, Deadlifts)

    day 3 (Bench Press, Floor Press/Dumbbell Floor Press/Rack Lockouts/Board Presses)

    But since this is a strength training routine, your goal should be to increase the weight on all your exercises, given the fact you can do so with good form and technique....

    I usually come back on monday to start day 1 since i hardly did anythin on sunday with the day 7 workout, but it might not be the correct thing to do...Eknight will be able to clarify that for you...

    All da best mate
    --MY HOPE COMES FROM THE LORD--

  2. #27
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    This looks great. Thanks a lot eknight
    Rep+
    Bench Press Hit: 3x5x185
    New Goal: 3x5x200

  3. #28
    Psychosociety Graeme's Avatar
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    Question 1
    I can deadlift 80% of my 1RM for 4 reps on the first 2 sets, then it becomes 3.. Then I had to lower the weight 20 pounds to achieve 4 reps, and reps..
    315x4, 315x4, 315x3, 295x4, 295x4 .. Would you say it would be best to stick with trying to hit 315 on all 5 sets , or to increase weight by 5 pounds and try to get 320x4/4/3 , 300x4/4?

    Question 2
    For rack lock outs, how low should I set the bars in the power rack?



    Question 3
    For the floor press there is no problem. But what about the dumbbell floor press, how much of my regular set weight can I expect to do with good form, it just seems very inconvenient, and dangerous to attempt to build strength with this exercise.. How should I manage to get the dumbbells to the start position? AKA.. set up for dumbbell floor press.


    Question 4
    I do not have access to boards, what can I do for the board bench? Also, where should I set the bars if I do this in the power rack(my idea for a substitute)? My understanding is that there are 1-5 boards, but where would you recommend I start?

    Question 5
    For all the complimentary work to the main lifts, should I continue adding weight, or just try to meet the rep range for all sets?
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  4. #29
    Moderator EKnight's Avatar
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    Quote Originally Posted by Graeme666 View Post
    Question 1
    I can deadlift 80% of my 1RM for 4 reps on the first 2 sets, then it becomes 3.. Then I had to lower the weight 20 pounds to achieve 4 reps, and reps..
    315x4, 315x4, 315x3, 295x4, 295x4 .. Would you say it would be best to stick with trying to hit 315 on all 5 sets , or to increase weight by 5 pounds and try to get 320x4/4/3 , 300x4/4?

    Question 2
    For rack lock outs, how low should I set the bars in the power rack?



    Question 3
    For the floor press there is no problem. But what about the dumbbell floor press, how much of my regular set weight can I expect to do with good form, it just seems very inconvenient, and dangerous to attempt to build strength with this exercise.. How should I manage to get the dumbbells to the start position? AKA.. set up for dumbbell floor press.


    Question 4
    I do not have access to boards, what can I do for the board bench? Also, where should I set the bars if I do this in the power rack(my idea for a substitute)? My understanding is that there are 1-5 boards, but where would you recommend I start?

    Question 5
    For all the complimentary work to the main lifts, should I continue adding weight, or just try to meet the rep range for all sets?
    1. Stay with the same weight until you get all your reps.
    2. Set the bars so they are two-three inches above chest height.
    3. Set of for DB floor presses by having someone hand you the DBs, otherwise trying to "kick" the DBs up can be dangerous for the shoulders.
    4. There is no substitute for board presses. Rack lockouts are not the same because chances are you will hit one side or the other of the rack bars a bit unevenly and throw off your groove. Boards are soooooo easy to get. Go to any hardware store (Lowe's, Home Depot, True Value, etc.) and just ask for old scrap pieces of 2x4. It only takes a couple of small pieces nailed together that you can put on your chest.
    5. Once you meet the rep range for assistance exercises for all sets, you can move up. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  5. #30
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    What do you mean when u say a "cambered bar"
    Bench Press Hit: 3x5x185
    New Goal: 3x5x200

  6. #31
    High on Life linedriver465's Avatar
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    Quote Originally Posted by medicinebllr View Post
    What do you mean when u say a "cambered bar"
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    oh, thanks, i guess that makes sense for upright rows
    Bench Press Hit: 3x5x185
    New Goal: 3x5x200

  8. #33
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    Quote Originally Posted by medicinebllr View Post
    oh, thanks, i guess that makes sense for upright rows
    Lol!! Actually it doesn't.... I'm pretty sure a cambered bar is referreing to the ez curl bar.....

  9. #34
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    Quote Originally Posted by BigJosh View Post
    Lol!! Actually it doesn't.... I'm pretty sure a cambered bar is referreing to the ez curl bar.....
    Light, controlled, SLOW upright rows with a cambered bar

    From day 7 of the Modified Westside.

  10. #35
    High on Life linedriver465's Avatar
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    Quote Originally Posted by BigJosh View Post
    Lol!! Actually it doesn't.... I'm pretty sure a cambered bar is referreing to the ez curl bar.....
    na dude, that's a cambered bar
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  11. #36
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    Quote Originally Posted by linedriver465 View Post
    na dude, that's a cambered bar
    Ok, dude, do you want to explain how in the world one is supposed to perform upright rows with that bar?

  12. #37
    Psychosociety Graeme's Avatar
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    Just seems a little bit unecessary, unless there is a certain place you are supposed to grab it.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

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    I would like to point out that the term "cambered bar" can be used to refer to any barbell that is curved(feel free to look up the definition of cambered). So the ez curl bar is a cambered bar, although it is most commonly referred to as the ez curl bar. While of course this is eknights routine so he will be able to say for sure.... i will go out on a limb and say i think it would be a little unecessary and ridiculous to use a "cambered squat bar" like the one pictured above, to perform upright rows....
    Last edited by BigJosh; 03-01-2009 at 10:57 PM. Reason: added puncuation

  14. #39
    Moderator EKnight's Avatar
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    And the winner is..... in this case, cambered bar refers to an EZ curl bar. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  15. #40
    Psychosociety Graeme's Avatar
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    Is the goal for the speed squat/bench press day to increase the weight load each week as well?
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  16. #41
    Moderator EKnight's Avatar
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    Not by very much at all. The better approach is to leave the weight the same and increase the speed. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  17. #42
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    EKnight, is there any rhyme or reason for utilizing box squats as opposed to back squats? I've just been asking this to myself for the past couple days and the only reason I can think is because box squats really don't allow a spring or rebound at the bottom of the movement so you can exert as much force as possible, but I'm not sure.

  18. #43
    Moderator EKnight's Avatar
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    I'm not sure I understand what you are referencing with "back squats," but the point of using box squats is to make sure you are going low enough to get three white lights in a contest. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Quote Originally Posted by EKnight View Post
    I'm not sure I understand what you are referencing with "back squats," but the point of using box squats is to make sure you are going low enough to get three white lights in a contest. -EK
    Back squat meaning conventional squat.

  20. #45
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    That's what I thought you meant. All a box squat is is a traditional power squat done onto a lw box to make sure depth is achieved. There's a great article on proper technique for box squatting on t-nation.com. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Quote Originally Posted by EKnight View Post
    That's what I thought you meant. All a box squat is is a traditional power squat done onto a lw box to make sure depth is achieved. There's a great article on proper technique for box squatting on t-nation.com. -EK
    So it's just for depth, thanks.

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    I just got out 6 months of a hypertrophy routine and wanted to increase strength instead of size. I just started this workout (so good so far after the first day) and wanted to know if it would be reasonable to substitute the lat raises for overhead bb/db press? And if so what day should i do them and what rep range
    Start (Hypertrophy)- Weight:165bs BF- 9% Calc Bench: 145lbs

    6 months in - Weight: 165lbs BF- 7% Calc Bench: 235lbs Calc Dead: 280lbs+

    All Natural

  23. #48
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    Quote Originally Posted by philsack View Post
    I just got out 6 months of a hypertrophy routine and wanted to increase strength instead of size. I just started this workout (so good so far after the first day) and wanted to know if it would be reasonable to substitute the lat raises for overhead bb/db press? And if so what day should i do them and what rep range
    Do NOT make this substitution. The side lateral raises are for the medial delt head, which gets no direct work through the push-pull movements throughout the routine. There is also no need to to any overhead pressing movements, as your anterior delts will get smoked from the heavy lifts on bench day. Follow the routine as it is set up for best results, and if you need to sub exercises, make sure they are working the same muscle as the movement you are subbing out. Good luck with the routine and make sure you are eating as if you were on a bulking diet- your body will need the fuel! -EK
    Last edited by EKnight; 03-09-2009 at 10:34 AM.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    EKnight, is there a reason deadlifts aren't performed on lower body dynamic effort day?

    ps - digging the new avatar.

  25. #50
    Moderator EKnight's Avatar
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    Quote Originally Posted by Reevet50 View Post
    EKnight, is there a reason deadlifts aren't performed on lower body dynamic effort day?

    ps - digging the new avatar.
    Thanks! I'm presuming the Westside guys felt like deadlifts maybe a movement where risk of injury might occur from the "lockout" portion of the movement if done explosively with little weight (hyperextension of knees or low back?). They also do a lot of glute/ham work on a glute/ham machine, so that could be the reason as well. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

 

 

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