Re: Fitness Thread
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Joined: Dec 2003
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shareholder in the making
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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........
Jason M80 v2 VP160 v3 QS8 v2 PB13 Ultra Denon 3808 Samsung 85" Q70
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Re: Fitness Thread
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Joined: Dec 2006
Posts: 3,569
connoisseur
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connoisseur
Joined: Dec 2006
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Thanks for the kind words Jason,
I’m 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 wasn’t 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 didn’t just pin me to the floor since I’m quite sure 5 weeks ago I couldn’t even have done a Walk Out with that much weight on my back. I’m curious if you did their vanilla program or did you make any adjustments.
Even though I ‘ve only been doing their program for about 4 weeks I’ve already been tweaking it based on things I’ve been reading. Their standard template focuses on lifters using assistance gear like suits where I only use a belt. So I’ve read to change some of the upper body emphasis away from Triceps work and more to Pecs, Delts, and even Lats. Similarly since I don’t 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 couldn’t do even one Glute Ham Raise with help.
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1
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Re: Fitness Thread
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Joined: Feb 2006
Posts: 6,471
axiomite
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axiomite
Joined: Feb 2006
Posts: 6,471 |
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.
Bears, beets, Battlestar Galactica.
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Re: Fitness Thread
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Joined: Sep 2004
Posts: 11,458
shareholder in the making
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shareholder in the making
Joined: Sep 2004
Posts: 11,458 |
So, JP, should I stop texting you photos of desserts? 'Cuz I'm going out to eat shortly.....
::::::: No disrespect to Axiom, but my favorite woofer is my yellow lab :::::::
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Re: Fitness Thread
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Joined: May 2004
Posts: 1,201
connoisseur
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connoisseur
Joined: May 2004
Posts: 1,201 |
Send him texts of deserts. It'll make him sweat more.
*Michael* AV123 Refugee - X-LS Encore, X-Voce, X-Omnis, Elt-Dpa's Denon AVR-591 Magnavox NB500MGX BDP
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Re: Fitness Thread
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Joined: Dec 2003
Posts: 10,420
shareholder in the making
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OP
shareholder in the making
Joined: Dec 2003
Posts: 10,420 |
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 M80 v2 VP160 v3 QS8 v2 PB13 Ultra Denon 3808 Samsung 85" Q70
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Re: Fitness Thread
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Joined: Aug 2009
Posts: 6,015
axiomite
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axiomite
Joined: Aug 2009
Posts: 6,015 |
I think I deserted my dessert in the desert. But that's probably what I deserved.
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Re: Fitness Thread
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Joined: Dec 2006
Posts: 3,569
connoisseur
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connoisseur
Joined: Dec 2006
Posts: 3,569 |
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 it’s 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 I’ve 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 I’m a bit of an exercise junky but after finishing the heavy part of the cycle my arms welcome it. Don’t 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.
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1
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Re: Fitness Thread
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Joined: Dec 2006
Posts: 3,569
connoisseur
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connoisseur
Joined: Dec 2006
Posts: 3,569 |
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. I’ve just started to be able to include hill sprints on some of my days off, I can’t 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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Re: Fitness Thread
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Joined: Dec 2003
Posts: 10,420
shareholder in the making
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OP
shareholder in the making
Joined: Dec 2003
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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.
Jason M80 v2 VP160 v3 QS8 v2 PB13 Ultra Denon 3808 Samsung 85" Q70
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