Perrin Aybara
Master
Yeah, sets x reps. 6x5 would be six sets of five. 6x5+ would be 5x5 plus an AMRAP.
MESO-Rx
Anabolic Steroids
Meso Powerlifting Corner
- Thread starter jaymaximus
- Start date
Yeah, sets x reps. 6x5 would be six sets of five. 6x5+ would be 5x5 plus an AMRAP.
jaymaximus
Pro
No such thing as a stupid question in here brother. Ask @Docd187123, @insertnamehere, and @Masters Power all the questions I asked them when starting out. They probably thought I was "slow", but they answered them all.
RodgerThat
New Member
I didn't get asked questions
nobody wants to associate with the bear I see
I'll go back to my den.... POWERLIFTING DEN RAWR!!!!
insertnamehere
New Member
insertnamehere
New Member
This thread has really grown! So much good info and I see some new people with excellent experience and knowledge. Its pretty awesome. Wish I had more time to participate.
I'm doing a bastardized version of what you're saying for bench currently @Perrin Aybara
I'll do
50% 5 reps x 1 set
60% 4 x 2
70% 3 x 3
80% 2 x 4
and then I'll drop back down to 50% or 60% and and do 4 sets AMRAP for all 4 sets with 90 sec. rest in between.
follow that with 5 sets of Db Flyes, big stretch at the bottom.
Been doing that for a few weeks trying to break through a plateau. Pecs are beat up the next day. Feels good.
I'll do
50% 5 reps x 1 set
60% 4 x 2
70% 3 x 3
80% 2 x 4
and then I'll drop back down to 50% or 60% and and do 4 sets AMRAP for all 4 sets with 90 sec. rest in between.
follow that with 5 sets of Db Flyes, big stretch at the bottom.
Been doing that for a few weeks trying to break through a plateau. Pecs are beat up the next day. Feels good.
I've been silently following your journey Jay. You're killin it. You're really impressing me. You've got me to mix in some PLing with my BB routine. I'm about half and half currently. I like it.
jaymaximus
Pro
You rang?
Just pointing out you answering all my crazy questions. Plus we miss you around here.
Youre my man crush monday
jaymaximus
Pro
@FeartheBeard is more of an expert, but the template Im running now is perfect for that. Start off with your main lifts, but the accessories allow for some BB type movements too (even though its all geared towards improving 3 main lifts. Or 4, because I count OHP)
bhog
New Member
I'm sure all the questions I've asked has made up for it - lolI didn't get asked questions
bhog
New Member
Fuckin watching Pumping Iron again today cause was bored n now I wish I had more taper. #livingthatthumblife
jaymaximus
Pro
I didn't get asked questions
You werent as active when I was starting out. But between you, @Perrin Aybara, @bhog, @Strength and Power, amd @FeartheBeard, y'all have dropped a lot of knowledge on here. If I knew half as much as y'all I would know two times more than I do now.
insertnamehere
New Member
Just pointing out you answering all my crazy questions. Plus we miss you around here.
Youre my man crush monday
I'm just happy to help when and where I can. Hopefully I've helped you from time to time along your strength journey, which btw, has been going very well - setting PRs and soon to your first meet?
I remember when I was your Bill Cosby for brief time
jaymaximus
Pro
I'm just happy to help when and where I can. Hopefully I've helped you from time to time along your strength journey, which btw, has been going very well - setting PRs and soon to your first meet?
I remember when I was your Bill Cosby for brief time
Yeah. Im slowly getting to where I want to be. Lots of motivation around here. Definetly looking forward to competing at some point soon and really testing myself.
insertnamehere
New Member
Good for you, Jay, you're doing it right - just keep it slow and steady.
One (unfortunate) thing that I've learned is that if you go to fast, push too hard, you're begging for an injury. Injuries can set you back months at a time so keep the pace slow and steady, learn to manage your fatigue and recovery, and learn to listen to your body. Staying injury free is one the big secrets to getting really strong over a relatively short period of time. Yes, injuries are a part of the sport but I'm speaking of the serious ones that put you down for months at time. Mitigation is the key to preventing them from holding you back months at time.
Perrin Aybara
Master
Good to see you back around. Everything going well around your way?
The original template for bench was mostly the same, just an extra set each day plus an extra day with reps in between those others. I'd throw in incline, close-grip or overhead press after for 3x6-12. Dumbbells could work, too. What kind of reps are you getting with 50-60%? 12-15?
insertnamehere
New Member
@Perrin Aybara Everything is going well, thanks. Just working through some old injuries, which is why I'm always preaching about staying injury free, haha. Other than that, life has me pretty busy right now. Going to try and catch up on some training logs here, see how you and a few other guys are coming along. Beast mode I'm sure.
And since I brought injuries and such, let me expound a piece of recovery and wellness gold - INVERSION TABLE! If you have back problems of any kind, I suggest purchasing one of these to try out. It has been working wonders with my lower back.
And since I brought injuries and such, let me expound a piece of recovery and wellness gold - INVERSION TABLE! If you have back problems of any kind, I suggest purchasing one of these to try out. It has been working wonders with my lower back.
Lets say 14-15 on set 1 and by set 4 I'm only getting 8-9. Muscle endurance in regards to strength has always been an issue for me.
FeartheBeard
Member
I wouldn't call myself an expert on Westside by any stretch of the imagination. The biggest thing is examining each of your lifts and attacking your weak points. It can suck. The hardest thing is ghetto rigging equipment. You can do reverse hypers on a preacher curl with a dumbbell! Or glute ham raises on a lat pull down! Not pretty not pleasant, but gets the job done.
FeartheBeard
Member
I'll admit I'm getting carried away on bench days with doing hammer curls. Pump can be nuts. Plus, grip strength.
