Keosawa's Powerlifting Log

[Keosawa]

Is it possible to be too noobish to use Westside?

I've arrived at the belief that dynamic-effort training isn't particularly helpful unless you have a good strength base, and most beginning and intermediate lifters would be better served using a simpler approach to training.

However, absolute beginners can take from the philosophy of the conjugate system and apply it to training: three systems of training should be in every trainee's program. All repetitions should be performed as quickly as possible--including warm-ups, every good program should have some relatively high-intensity training, and hypertrophy work is, in my opinion, sorely lacking in the training of a lot of new lifters. A conjugate philosophy can be adopted without having a DE/RE and ME day.

 

[WitchCraft]

I figured that would be your answer. I was thinking of using it for my bench only. Steve said I'm not strong enough to have a "speed day."

 

[Keosawa]

Dumbbell Bench Press
55x10
85x5
115x3
115x3
80x20

Underhand Barbel Rows
135x10
185x10
235x8
235x8
235x10
235x10

Dumbbell Lateral Raise
20x12, 12
20x12, 12
20x12, 12
20x12, 12

Dumbbell Rear Delt Flys
15x15
15x15
15x15

 

[JauntyAngle]

every good program should have some relatively high-intensity training, and hypertrophy work is, in my opinion, sorely lacking in the training of a lot of new lifters.

That's consistent with my experience- I made very little progress until I started doing T3, which was you know has you doing 5x10 as well as 5x5 and 5x3.

 

[LegioTitan]

That's consistent with my experience- I made very little progress until I started doing T3, which was you know has you doing 5x10 as well as 5x5 and 5x3.

Also consistent with almost every international program that has enjoyed high level success.

 

[JauntyAngle]

Also consistent with almost every international program that has enjoyed high level success.

Yeah, but I feel that my personal experience carries more weight

 

[Keosawa]

That's consistent with my experience- I made very little progress until I started doing T3, which was you know has you doing 5x10 as well as 5x5 and 5x3.

Also consistent with almost every international program that has enjoyed high level success.

Unsurprising on both counts. I'm starting to lean more and more in the direction of high-volume training, which will lead to some tweaks in my program. After my July meet, I'm going to write a full twelve-week program for myself, and it's going to be more volume-heavy than in the past.

 

[Keosawa]

In other news, my body has suddenly decided to evacuate water weight--I lost several pounds last week and weighed 154.4 this morning. This is great, though I wish it didn't happen all at once. Why this happens all of a sudden is a mystery to me, particularly because I ate the same diet for the previous eight weeks and struggled to see any difference.

My goal now is to just maintain my bodyweight for my next meet and make around a six-pound cut. I'll be taking a cheat meal every fourth day as part of a really unsophisticated carb cycling and calorie maintenance measure.

 

[Babyeater]

I'm amused that there's more quality discussion going on here in the space of 12 hours or so than there has, for the most part, been in f13 for...uh...a week. I'll say a week.

 

[Jester]

I'm amused that there's more quality discussion going on here in the space of 12 hours or so than there has, for the most part, been in f49 for...uh...a week. I'll say a week.

Kind of how it goes

Logs are way better than the S&C forum

 

[Babyeater]

Kind of how it goes

Logs are way better than the S&C forum

Aaaaand there's how much of an S&C noob I still am.. screwed up the forum number. Mean f13! I meant f13! S&C! Dangit.

But yeah, this. Yay logs.

 

[Tosa]

I'm looking forward to seeing what your training with even more volume looks like.

 

[Keosawa]

Thanks Tosa. I've got some ideas, but I'm going to be looking at a lot of different training setups over the next month before I arrive at something I like a bit better. I won't overhaul my training, but I will make several slight changes.

Squat
Barx8
Barx8
135x3
225x1
275x1
315x1
340x5
365x5
385x6

Box Squats w/ short mini-bands (80-100 lbs. at top)
135x3
225x3
315x5
325x5
335x5

Barbell Hip Thrusts
225x8
455x5
455x5
455x5

Pull-Throughs
115x20
125x20
135x20

Saxon Side Bends
30x12, 12
30x12, 12
30x12, 12

 

[hatchoo]

I'm looking forward to seeing what your training with even more volume looks like.

+1

Seems to me like you're already doing a lot of volume.

 

[Gfreak]

Just curious, have you ever run a Sheiko style program? I'm also pretty interested in how you're going to be adding more volume, to what's already (in my opinion) a lot. lol.

 

[Babyeater]

Just curious, have you ever run a Sheiko style program? I'm also pretty interested in how you're going to be adding more volume, to what's already (in my opinion) a lot. lol.

No, but I'm reading what I can get my hands on from Sheiko right now.

(Goddamnit. This is Keosawa, accidentally posting as Babyeater.)

 

[Jester]

More volume? Jesus Kyle, making me feel worse about my training

 

[Tosa]

If you're reading about Sheiko, you might be interested in taking a look at "The Training of the Weightlifter" and "Managing the Training of Weightlifters". They're about weightlifting (obviously), but you really get to see where Sheiko gets a lot of his methodology, and have a lot of it explained better than Sheiko is (at least with what's in English).

 

[LegioTitan]

If you're reading about Sheiko, you might be interested in taking a look at "The Training of the Weightlifter" and "Managing the Training of Weightlifters". They're about weightlifting (obviously), but you really get to see where Sheiko gets a lot of his methodology, and have a lot of it explained better than Sheiko is (at least with what's in English).

These are two semi-long and somewhat frustrating reads as the translation is less than perfect.
I'd recommend just hitting the applicable parts.

 

[Gfreak]

No, but I'm reading what I can get my hands on from Sheiko right now.

(Goddamnit. This is Keosawa, accidentally posting as Babyeater.)

Gotcha, well I"ve been wanting to add more volume to my lifting lately as well (I did it with deadlift only a coupla months ago and made some good progress.) once school let's out and I have the time. and was thinking about running Sheiko for a coupla months to accomplish this.

Definately gonna be checking back in here to see what you do with it.