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#356725 - 10/17/11 02:01 AM Re: Fitness Thread [Re: grunt]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10398
Loc: Calgary, Alberta
You're an inspiration Dean.

I used the Westside program more or less about 7 years ago I guess, as my youngest son was still a baby (holy crap where have the years gone!!) and it brought me from barely able to squat 200lbs back to my max lifts of when I was a 20 year old (close to 400lbs max) in about 8-10 weeks time, IIRC. I really need to get this basement finished so I can start doing this stuff again........
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#356845 - 10/17/11 08:14 PM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Thanks for the kind words Jason,

Iím glad to see that the Westside program worked for you too. Doubling your Squat from 200 to 400 lbs. in 8-10 weeks is awesome even if some muscle memory was involved. I wasnít totally shocked when I hit 350 lbs. only because week ago I was able to Low Box Squat 295 lbs. which I figured translated to 50-60 lbs. more on a regulation Squat. However, I was pretty amazed the weight didnít just pin me to the floor since Iím quite sure 5 weeks ago I couldnít even have done a Walk Out with that much weight on my back. Iím curious if you did their vanilla program or did you make any adjustments.

Even though I Ďve only been doing their program for about 4 weeks Iíve already been tweaking it based on things Iíve been reading. Their standard template focuses on lifters using assistance gear like suits where I only use a belt. So Iíve read to change some of the upper body emphasis away from Triceps work and more to Pecs, Delts, and even Lats. Similarly since I donít Squat with a suit they recommend not using such an exaggerated wide stance as they do, though for some training lifts I have been to emphasize my hamstrings which I realized were much weaker than I thought when I realized I couldnít do even one Glute Ham Raise with help.
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#357057 - 10/19/11 03:42 PM Re: Fitness Thread [Re: grunt]
medic8r Offline
axiomite

Registered: 02/05/06
Posts: 6387
Loc: Fredericksburg, Virginia
Another public thanks to Dean (grunt) for letting me know about Hypertrophy Specific Training.

Last week was my week of Strategic Deconditioning, so this week starts another cycle with progressive loads. After the first cycle, I was able to determine my true 15RM, 10RM, and 5RM and start at the right weight for each exercise.

I'm definitely seeing muscle growth and definition. Don't have measurements or pics (yet).

It was kind of wild to see that on some machines, I was approaching the maximum weight available at the end of the last cycle. We'll see if I can actually max out any of them this go 'round.
_________________________
"The Universe is the game of the self, which plays hide and seek forever and ever" - Alan Watts

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#357060 - 10/19/11 03:46 PM Re: Fitness Thread [Re: medic8r]
MarkSJohnson Offline
shareholder in the making

Registered: 09/27/04
Posts: 10856
Loc: Central NH
So, JP, should I stop texting you photos of desserts? 'Cuz I'm going out to eat shortly.....
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::::::: No disrespect to Axiom, but my favorite woofer is my yellow lab :::::::

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#357067 - 10/19/11 06:40 PM Re: Fitness Thread [Re: MarkSJohnson]
richeydog Offline
connoisseur

Registered: 05/24/04
Posts: 1201
Loc: Fresno, CA
Send him texts of deserts. It'll make him sweat more.
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#357080 - 10/19/11 10:40 PM Re: Fitness Thread [Re: richeydog]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10398
Loc: Calgary, Alberta
7 years ago is a long time to try to remember the details of what I did. I believe I pretty much followed the plan for the first 4-6 weeks then adjusted a little as I felt I needed to, ie. a little extra time off from weights and I do remember around this time I did hill sprints as well as an occasional 5k jog to the gym, hit the legs for their workout and then a slow jog back home in a more direct route for about 2k.
_________________________
Jason
-----------------
TTTHHHPPPPPTTTT!

My HT

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#357086 - 10/19/11 10:55 PM Re: Fitness Thread [Re: jakewash]
CatBrat Offline
axiomite

Registered: 08/05/09
Posts: 5820
Loc: Some random location
I think I deserted my dessert in the desert. But that's probably what I deserved.

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#357088 - 10/20/11 12:22 AM Re: Fitness Thread [Re: medic8r]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Originally Posted By: medic8r
Another public thanks to Dean (grunt) for letting me know about Hypertrophy Specific Training.

Last week was my week of Strategic Deconditioning, so this week starts another cycle with progressive loads. After the first cycle, I was able to determine my true 15RM, 10RM, and 5RM and start at the right weight for each exercise.

I'm definitely seeing muscle growth and definition. Don't have measurements or pics (yet).

It was kind of wild to see that on some machines, I was approaching the maximum weight available at the end of the last cycle. We'll see if I can actually max out any of them this go 'round.


Great to hear itís working for you Doc! I got my best results during the second and third cycles since I was adapted to the exercises and was able to better estimate my RMs. Once you get a cycle or two under your belt there are some techniques like Myo-reps and M-Time reps that Iíve found can really push your size and strength gains by allowing you to push to the limit while still managing fatigue so you can recover between workouts.

I usually hate SD since Iím a bit of an exercise junky but after finishing the heavy part of the cycle my arms welcome it. Donít shortchange your SD either. Most people find the sweet spot is a 9 day SD (one full week plus a weekend).

You should post a YouTube video when you max out one of the machines. wink
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#357089 - 10/20/11 12:24 AM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Originally Posted By: jakewash
7 years ago is a long time to try to remember the details of what I did. I believe I pretty much followed the plan for the first 4-6 weeks then adjusted a little as I felt I needed to, ie. a little extra time off from weights and I do remember around this time I did hill sprints as well as an occasional 5k jog to the gym, hit the legs for their workout and then a slow jog back home in a more direct route for about 2k.


Iíve just started to be able to include hill sprints on some of my days off, I canít imagine jogging 5k and then doing a leg workout. In the past I could never train legs and run at the same time but it seems to be working doing Westside.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#357090 - 10/20/11 12:35 AM Re: Fitness Thread [Re: grunt]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10398
Loc: Calgary, Alberta
I can remember there were somedays I had to walk home from the gym and barely made it back, my legs were pretty weak and wobbly.
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Jason
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