Westside-Journal 2006

[Westside]

Time to get serious again! It's only 12 weeks to my first competition in 2006.

Competition schedul:

25.03.06 Champions Cup ( bench press )

27.05.06 Bayerische Mannschaftsmeisterschaft ( bench press )

[Westside]

Mo. 02.01.06

3-Board Bench Presses...1x190 missed twice
5-Board Bench Presses 3x3x160
Face Pulls 3x15x80
Seated Rows 3x10x100

I was not at my best today. The cold and the lack of sleep made me weak and tired.

[Westside]

Th. 03.01.06

CB-Box Squats 8x3x140
Sumo Deadlifts 5x1x140
Standing Abs 3x8x120
Back Raises 3x10x20

I 'm still very tiered.

[Ben "tricky" Burgess]

Mo. 02.01.06

3-Board Bench Presses...1x190 missed twice
5-Board Bench Presses 3x3x160
Face Pulls 3x15x80
Seated Rows 3x10x100

I was not at my best today. The cold and the lack of sleep made me weak and tired.
I take it this was an ME day? Does that mean you put your high strain/low volume tricep work (5 board press) but your low strain shoulder work (face pulls) on ME day?

I guess this would mean you put your low strain/high volume tricep stuff and high strain shoulder stuff on your DE day?

[Westside]

I take it this was an ME day? Does that mean you put your high strain/low volume tricep work (5 board press) but your low strain shoulder work (face pulls) on ME day?

I guess this would mean you put your low strain/high volume tricep stuff and high strain shoulder stuff on your DE day?

I go by feel. I sometimes do the high strain/low volume trizeps work on both days. Normaly i do only low strain shoulder work. But i think about doing a pressing movement once a week in the future.

[Westside]

We. 0401.06

Bench Presses ( with Mini Band ) 8x3x80, 2x3x100
DB-Extensions 4x10x21
Chest Supported Rows 3x5x110
Side Raises 3x10x19

Had to train today, because our gym is closed on friday.

[Westside]

Th. 05.01.06

Arched Back Good Mornings ...3x80 *

* Had to stop there. My lower back started to hurt to much. Did some very light Kettlebell-Swings and some abs.

[Ben "tricky" Burgess]

I go by feel. I sometimes do the high strain/low volume trizeps work on both days. Normaly i do only low strain shoulder work. But i think about doing a pressing movement once a week in the future.
Maybe try once a week 1st of all then up it to 2 if your local recovery can handle it?

If I understand the Westside template, there is meant to be one high strain shoulder excersise (OHP for example) and one low strain (rear delt raise for example) a week.

What do you use for your low strain/high volume tricep work (if and when you do it) ???

[Westside]

Maybe try once a week 1st of all then up it to 2 if your local recovery can handle it?

If I understand the Westside template, there is meant to be one high strain shoulder excersise (OHP for example) and one low strain (rear delt raise for example) a week.

What do you use for your low strain/high volume tricep work (if and when you do it) ???
It is all up to you. If you can take it... do it. I respond better to high strain triceps work, but somtimes i have to do some low strain triceps work ( DB-Extensions ).

[Westside]

Mo. 09.01.06

3-Board Presses... 1x190
5-Board JM-Presses 3x5x140
DB-Rows 3x10x25
Shoulderhorn 3x6x13
Hammer Curls 2x10x27