Westside For Raw Lifters

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5 Responses

  1. The number one fan says:

    I LOVE IT!!!

  2. Brandon says:

    Would you be able to show a sample training week? Just be interested to see how it’s laid out but if that’s not possible it’s cool

    • musclebear says:

      Brandon,

      Sure! Here’s roughly what this week’s training looks like for me.

      DE Bench

      Bench w/ 80 lbs of chain
      50% x 3 reps x 10 sets
      60% x 1 rep x 5 sets

      Incline DB Press
      25 reps x 4 sets

      Banded Rows
      1 minute of reps x 3 sets

      DB Shrugs
      15-20 reps x 3-5 sets

      Biceps
      10-15 reps x 3-5 sets

      Tricep pushdowns
      10-15 reps x 3-5 sets

      ________

      ME Lower

      Squat
      Work up to 3 heavy sets of doubles (top set being roughly 90% of 1 RM)

      Good mornings w/ 95 lbs
      100 reps in as few sets as possible

      GHRs
      15 reps x 4 sets

      Hypers
      Abs

      ME Upper

      Bench
      3×3, heavy
      80% of top weight used for AMRAP (as many reps as possible) x 1 set

      Paused Close Grip
      8 reps x 3 sets

      Lat Pulldowns
      10-15 reps x 3-5 sets

      DB Laterals
      Biceps
      Triceps

      __________

      DE Lower

      Squat w/ Regular Bar
      1st rep 3 second pause, then fast up
      2nd & 3rd reps no pause, fast up
      60% x 3 reps x 10 sets

      SLDL
      10 reps x 4 sets

      GHR
      Hypers
      Abs

      Hope this helps!

  3. Colin says:

    I now train at the local YMCA in San Jose. No specialty bars, no Chains, No bands, no team, no spotters. It was a very big adjustment from what WE know as Conjugate powerlifting training. To be honest I’m lost a lot of Fire and intensity of my training without having idiots like you and Jeff San Marcos cliff pushing me calling me a pussy on a regular basis. I don’t even know if I’m still doing conjugate to be honest. Mostly
    alternating 3×3 5×5 3×5 5×3 rotations of different grips. Seems like I’m doing a lot more RE?s
    Shit i only do Upper once a week do to r. shoulder issues. And yet I hitting PRs. I believe it might have to do with less volume in intensity at my age? Not sure about that though?

    • musclebear says:

      It might be less volume overall, but I don’t remember things at Wild Iron getting too high on volume. Probably more RE work is benefiting you now. That said, you did get a lot stronger while training at Wild Iron…you should go back for visits at the very least!