jj1981
Competitor
i read that too, couldnt understand if squat/deadlift with the slash there meant do one and the other week after 3 weeks later when you change up accessory work, all out on both the same day sounds brutal
Powerbuilding loggy log
- Thread starter jj1981
- Start date
i read that too, couldnt understand if squat/deadlift with the slash there meant do one and the other week after 3 weeks later when you change up accessory work, all out on both the same day sounds brutal
JimmyF
Competitor
gonna be a grueller that mate, ive got it tuesday lol
jj1981
Competitor
JimmyF
Competitor
i will check your log to see how it went
Il sure be burning some calories pmsl
jj1981
Competitor
@JimmyF you sure its squat and deadlift on the same day ( ME) ?
im confuzzled again
The Westside-Barbell Conjugate Method: A Users Guide - Syatt Fitness | Syatt Fitness
"Work up to a 1-3RM in a Squat OR Deadlift OR Good Morning variation for lower body days and a Bench Press variation for upper body days."
im confuzzled again
The Westside-Barbell Conjugate Method: A Users Guide - Syatt Fitness | Syatt Fitness
"Work up to a 1-3RM in a Squat OR Deadlift OR Good Morning variation for lower body days and a Bench Press variation for upper body days."
JimmyF
Competitor
@JimmyF you sure its squat and deadlift on the same day ( ME) ?
im confuzzled again
The Westside-Barbell Conjugate Method: A Users Guide - Syatt Fitness | Syatt Fitness
"Work up to a 1-3RM in a Squat OR Deadlift OR Good Morning variation for lower body days and a Bench Press variation for upper body days."
I think so mate, cos if u look at @Merats log thats how he did it too mate, not sure where you'd fit a ME deadlift session in if not?!?
Just youtube "westside ME upper" and they seem to do both mate....
jj1981
Competitor
Thanks mate just double checking
jj1981
Competitor
week 1 day 1
ME lower
squats
warm ups bar x 12 x 2 , 60 x 5 x 2 80 x 3
100 x 3
120 x 3
140 x 2
140 x 2
140 x 2 ( belt on )
rack pulls ( knee height standing on plates, rack isnt low enough )
100 x 5
140 x 5
170 x 3
200 x 2
200 x 2
200 x 2 ( belt on )
GM's
3 x 8 @ 60kg
leg curls
3 x 8
rope crunches
3 x 10
2nd rep on 2nd set of squats i had to grind it out so used belt on last set, no soreness from hip injury so happy days!!
ME lower
squats
warm ups bar x 12 x 2 , 60 x 5 x 2 80 x 3
100 x 3
120 x 3
140 x 2
140 x 2
140 x 2 ( belt on )
rack pulls ( knee height standing on plates, rack isnt low enough )
100 x 5
140 x 5
170 x 3
200 x 2
200 x 2
200 x 2 ( belt on )
GM's
3 x 8 @ 60kg
leg curls
3 x 8
rope crunches
3 x 10
2nd rep on 2nd set of squats i had to grind it out so used belt on last set, no soreness from hip injury so happy days!!
JimmyF
Competitor
Nice session matey!
jj1981
Competitor
Cheers mate, was either gonna do rack pulls or deficit deads, opted for racks.
Hopefully i can get my strength back soon on squats
Hopefully i can get my strength back soon on squats
Greyphantom
Moderator
I follow a slightly different method based on prilepins findings and some westside methodology... mainly because imho I think the westside is more directed at equipped lifters, not to say it wouldnt have benefits for raw but its very geared to equipped... but looks ok to me and as said both sq and dl same day...
jj1981
Competitor
cheers mate, i edited a few exercises , on ME bench day im doing board press , is this heavy even though its on DE day? some of i dont get, any changes you would make to it for raw lifting?
jj1981
Competitor
also im gonna do alot of speed deadlifts from a decifit on ME and DE lower as im most weak from the floor.
JimmyF
Competitor
Board presses, floor presses, band presses all good for ME upper day mate.
Box squats and bands for ME lower, and can adjust for DE, secret to DE days are keep weights to 50-60% if what i read is right.
jj1981
Competitor
cheers jim!!! DE bench tomorrow night , had to miss out today but i cantrain on saturday so its all gonna fit in nicely