your 250 is DE work right your dynamic speed work. and on your max effort or ME work you are working up to a max… I would say that you can should be calculating your weight weekly on your maxes but you need to make sure you are fast. the weight is not important the speed is.
[quote]giterdone wrote:
[quote]FarmerBrett wrote:
How many days a week are you lifting now? seems like everyday.
I’ll be interested to see how the speed stuff works out for you because I lack speed and power. I’ve dabbled with it, but never for long enough to see if it works. [/quote]
The Westside stuff is 4 days a week (ME lower, ME upper, DE lower, DE upper) then I might add a day for stuff I didn’t have time for or weak areas using higher reps so it is easy to recover from. It might look like more than it really is.
I understand the lack of speed and power…believe me.[/quote]
start back with week 1. do you have bands or chains to add in for variety?
[quote]PeteS wrote:
[quote]giterdone wrote:
[quote]FarmerBrett wrote:
How many days a week are you lifting now? seems like everyday.
I’ll be interested to see how the speed stuff works out for you because I lack speed and power. I’ve dabbled with it, but never for long enough to see if it works. [/quote]
The Westside stuff is 4 days a week (ME lower, ME upper, DE lower, DE upper) then I might add a day for stuff I didn’t have time for or weak areas using higher reps so it is easy to recover from. It might look like more than it really is.
I understand the lack of speed and power…believe me.[/quote]
start back with week 1. do you have bands or chains to add in for variety?
[/quote]
Makes sense. Back to week 1 it is.
I have bands and I might have chains by the weekend. Found a guy selling that used them for logging.
I’ve seen Nova Scotian amateur porn.
Goes like this:
“So, hey, can you like, pass me that beer?”
“Sure. You want me to open it?”
“Yeah”
“So, you want to watch me?”
“Sure”
(opens bottle): PSSSHT!
(passes it over)
“Thanks. So, you want to watch me drink it?”
“Sure”
(takes a swig)
“Pretty, good, eh?”
[quote]SteelyD wrote:
I’ve seen Nova Scotian amateur porn.
Goes like this:
“So, hey, can you like, pass me that beer?”
“Sure. You want me to open it?”
“Yeah”
“So, you want to watch me?”
“Sure”
(opens bottle): PSSSHT!
(passes it over)
“Thanks. So, you want to watch me drink it?”
“Sure”
(takes a swig)
“Pretty, good, eh?”
[/quote]
Oh, that sounds like quality action. Luckily I’m sitting down at work. Of course, the appeal is mostly in how the bottle gets opened without using hands rather than the drinking.
Wait, the above isn’t from that “Two guys, one bottle” vid is it?? 'Cause I’m not watching that…for the third time.
LOL. comedic gold here and some good lifting as well.
DE Upper
Bench + orange bands (+45 at the top)
135 + bands 3 x 9…3 grip widths
165 + bands x 2
185 + bands x 2
205 + bands x 1
215 + bands x 1
JM press…left orange bands on
bar + b x 6
65 + b x 6
75 + b x 5
95 + b x 5
115 + b x 5
135 + b x 4
Shrugs
225 x 10
315 x 10
405 x 15 drop 315 x 14 drop 225 x 14…go outside and lay down on the grass
Incline DB
40s x 10
65 x 10
65 x 10
65 x 10
Band lateral raises (red bands)
3 x 10
You must really hate your traps.
good job on those recent PR’s 
[quote]cavalier wrote:
You must really hate your traps.[/quote]
Cav…holy crap my traps are sore this morning!
[quote]nlmain wrote:
good job on those recent PR’s
[/quote]
Thanks! Things are moving in the right direction again.
I went to CostCo yesterday. I’m planning on some eating PRs later.
Just picked up 90lbs of chain.
[quote]giterdone wrote:
Just picked up 90lbs of chain.[/quote]
how many times?
[quote]giterdone wrote:
[quote]nlmain wrote:
good job on those recent PR’s
[/quote]
Thanks! Things are moving in the right direction again.
I went to CostCo yesterday. I’m planning on some eating PRs later.[/quote]
POIDH
How’s the Shed holding up to Irene Git?
[quote]JoeGood wrote:
[quote]giterdone wrote:
[quote]nlmain wrote:
good job on those recent PR’s
[/quote]
Thanks! Things are moving in the right direction again.
I went to CostCo yesterday. I’m planning on some eating PRs later.[/quote]
POIDH[/quote]
I have some more eating PRs scheduled for tonight. I’ll take pics
[quote]ddot76 wrote:
How’s the Shed holding up to Irene Git?
[/quote]
Thanks for checking in brother. Irene was all show and no go. Got a bit windy here last night (maybe gusts to 90 km/h) but nothing serious.
Nice. Solid work as usual in here.
If I’m ever out that way again, and it’s seeming likely, I’m coming to lift in the ‘shed’. Band Pulls till the bands break. What do you say?
[quote]ddot76 wrote:
Nice. Solid work as usual in here.
If I’m ever out that way again, and it’s seeming likely, I’m coming to lift in the ‘shed’. Band Pulls till the bands break. What do you say?[/quote]
Absolutely!!
And then we can drag my tire sled up and down the road. My fat neighbors won’t know what to think
ME lower
Free Squats with bands (red…should be about 30lbs. I’ll need to test it)
bar + b’s x 3
135 + b’s x 3
185 + b’s x 3
225 + b’s x 3
275 + b’s x 3
315 + b’s x 3
355 + b’s x 1
375 + b’s x 1 (vid)…PR 10+lbs. Previous a few weeks ago (pre-Westside) was 365 with no bands. The bands appear to completely deload in the hole and tension hits at my weak point. And I noticed that when I set up for the squat my foot was a couple inches too far back so the bands were probably going to pull me forward. Squatted anyway. I think you can see me go “uh oh” when the bands kick in on the way up. And I must say I have a lovely squat face in the vid, lol. I friggin’ hope that is not my “O” face.
GMs with bands
135 + b’s x 5
135 + b’s x 5
155 + b’s x 5
155 + b’s x 5
185 + b’s x 6 (vid)…I feel like I’m pushing my hips back more (thanks Pete and james) and getting more hams involved. The light going out made me go “WTF?”