I'm going to steal what Ed Coan used.....since he's so kind to let us know of it.

Week 1

Deadlift (75%): 1x2 @ 325 lbs
Speed deadlift (60%): 8x3 @ 260 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 2

Deadlift (80%): 1x2 @ 350 lbs
Speed deadlift (65%): 8x3 @ 285 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 3

Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 6x3 @ 305 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4

Deadlift (90%): 1x2 @ 390 lbs
Speed deadlift (75%): 5x3 @ 325 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 5

Deadlift (80%): 3x3 @ 350 lbs
Speed deadlift (65%): 3x3 @ 285 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 230 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 3x3 @ 305 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 250 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 390 lbs
Speed deadlift (75%): 3x3 @ 325 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 270 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 415 lbs
Speed deadlift (70%): 3x3 @ 305 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 290 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 425 lbs
Speed deadlift (70%): 2x3 @ 305 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 290 lbs
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 435 lbs
Speed deadlift (60%): 2x3 @ 260 lbs (rest as needed b/w sets)

This post has been edited by pizzaboy: Aug 21 2007, 01:23 PM


Attached File(s)
 3x3_Korte.doc ( 30k ) Number of downloads: 56

change a lil description.
basically, i just wanna get stronger in a variety of ways. I'm gonna try and try. Westside principles in place, trial and error runs begin.

I can still increase. Problem was last week's lack of recovery time that slapped me real hard in the face. I've emailed Travis Mash of elitefts and he says this template should be alright for me.

I can even slot in a little grip work on non training days because I had problems with my grip while deadlifting. Also if you notice, you only increase the weights once every two weeks thus giving you ample of period to recuperate. Also the best part, is where you are actually allowed to substitute your workouts with other types as long they hit the intended bodypart, on RE and ME days.

Also one more thing to note, my knees aren't too happy with me and my previous injury (a fractured kneecap) is starting to remind me that i'm still human and humans will bow to injuries.

I was never a bodybuilder la, the way I makan is all terbalik one.
It's not necesarry to lose abs actualy. Not all powerlifters are flabby, and i won't place the term powerlifter to myself yet. Not til I'm squatting 400lbs. And this is only a short term goal.

If all goes well, and I manage to increase my squats by 100LBS in a year, I CAN achieve tht. I calculated a 5lbs (at least)increase every 2 weeks thus bring upon 10lbs a month on my dead/squat/bench.

I know however progression isnt linear, thus I will be looking at some failed days. Yet its better to aim for the stars than the moon right? Another one thing I noticed, I will put a goal, then after accomplishing it,l i Know i can do more, but because I've reached that goal, my body doesn't want to go futher. So this time, I put it higher, so its not that ez to erach.

Current
Deadlift: 305LBSx2
Squats : 285LBSx2
Benches: 215LBSx3
Pendlay: 185LBSx3
Clean&Press: 125LBSx4

Goals (April 2008)
Deadlift: 410LBSx5
Squats: 380LBSx5
Benches: 280LBSx3
Pendlay: 250Lbsx5
Clean&Press: 300LBSx1

bTw....bodybuilder? Heck i was never big, i never watched my diet, how to bodybuilder la.....lol

---

Added on March 26, 2007, 9:15 amoh one more thing i've learnt, it doesn'tmatter if you're ecto, endo, meso....well maybe skeleton then it matters la....but if you bang up to 3GMS of protein per lbs, it's still okay. Dave Tate take <500gms protein a day. Huge guy.
Wasteful though....but....jus a note to u all.

This post has been edited by pizzaboy: Mar 26 2007, 09:15 AM

yea exactly, it's really complicated.....i had to read it for about 3-4 months to fully understand how it worked. then eventually when i asked the elites, they said on the basic template, RE, DE, ME are the important things along with the usage of bands and chains.

ANyway I gave the 300 "routine" a try again this time, with the pullups and all
Lemme tell u guys one thing.....

Unless you guys are at a high level of fitness forget it. It's madness.

25 pullups
50 deadlifts
50 pushups
50, 24" box jumps
50 elbow to knees
50 36lbs kettleball clean and press
25 pullups

I swear at the 50 deadlifts I was already panting. The pushups were easy. Very. THe box jumps were okay, the 50 elbow to knees were CRAZY FCUKIN HARD!. The final 25 pullups, i didn't "almost" die...i sat FLAT plack! Pengsan....kenot stand up

I might continue doin this, till 21st april. I'm sure, my fitness level will increase and my bf level will drop. Yeah hey hell why not, then on 23rd, start doin westside.

Temporarily will rename this the "300 Rep Routine"

dude, my LEGS shiver and my arms shake like i'm a retired boxer. That NEVER happens, doesn't matter how heavy I lift, it NEVER happens.

it's intense. very. the whole gym guys tot i was nuts runnin about, banging at the machines like that. hahaha

I strongly suggest 150.
Don't pengsan ....i felt lightheaded doing 300. 150 was pretty easy.

haha, no man...
i' was consistent on 5x5, till the gains really really stopped.
I'm only about to give westside a shot after getting many many comments from all the powerlifters.

And 300? That's just a "for fun" kinda thing......my goal apart from lifting heavier and gettin stronger, is also to have fun ya know. Though.....panting nearly 400 times a minute isn't really that fun.

just cuz u noe i'm still a virgin
darklight, come on, a challenge
come mmu again, we do this routine together

hahahaha
pengsan i tell u.....

19, turnin 20 this april.
why???

no it's not impressive....i'm always comparing myself to my cousins, and i'm really nothing.

Age 18 (twins) they're deadlifting 440lbs and squatting 415lbs aight. I mean, they may be mixed but their dad's chinese, so still considered chinese. Don't worry la jones, u started deadlifting much earlier than me. I started real late.

Anyway, I tried my deadlift 1RPM y'day after finishing the 300 thingie....and managed to hit 315LBS (6x45lbs plates+45lbs bar) for 2 reps, so...yipee!!

What tehy say is true, it has got a lot to do with your lats and leg positioning. Previously my feet were too close together, when I spaced them out a lil more, I got the 315LBS pull quite easily. Try it.

---

Added on March 27, 2007, 10:47 am[Breakfast, 7.30AM]

2 slices bread with nuggets
1 scoop whey+400ML milk+honey+8 teaspoon oats
1 Omega-3 capsule
4 eggs (all whole)
1/2 can of tuna (i buy shredded tuna, put a bit in my mouth, gargle down with water)

[Pre-lunch 11AM]

1 big bowl of beef noodles with extra beef chunks
1 glass of my mom's beetroot+asparagus+green apple+honey concoction.

[Post pre lunch 1PM]

2 eggs
1 chocolate shake

[Lunch 3PM]

1/4 chicken
veggies
rice

[Dinner 6.30PM]

Rice
1 fish
2 chunks of pork

[Supper 11PM]

Meggi
1/4 can of tuna
2 eggs
protein shake with milk

This post has been edited by pizzaboy: Mar 28 2007, 09:03 AM


Attached thumbnail(s)

Nono, it wasn't possible. I'm not at that level yet. I only managed 17 pullups at one shot. Then the remaining 8 was done like, 2 reps, 3 reps lidat.....

My short term goal till 21st April is to hit 25 pull-ups and 100 push-ups (in 60 seconds), 150 squats with 35% of my 1RPM and finish the 300 template in 30 minutes. Or 25 minutes. I believe my BF will drop quite drastically. I will be updating every succesful workout and even the failed ones.

Then i'm going to go with my westside programme.

jones, ur gona need a lil flexibility and "imagination'' training.
when u squat, use your elbows to push your knees open.
then expand your belly, and breathe out. Then do a muscular chest pose. And repeat this practice. I dono how the hell it works, but it helped me. Ah, yes and keep your back really straight.


This and next week's workouts.

1. A 300 Workout:
Jumping lunge x 10 (each leg)
Ring Pushup x 10
Knee's to elbow x 10
repeat for 10 rounds, keep track of total time

2. Spartan Staple workout:
Sit-up x 25
Kettlebell Swing x 20
Barrier Jump x 15
Dips x 10
Pull-up x 5
As many rounds as you can in 30 minutes

3. Aerobics Studio turned arena workout:
Wall Ball x 20 (Full squat with medicine ball and throw to a 9-10 foot target)
Suitcase carry (walk at a fast clip with two heavy dumbbells to one end of the room and back)
Bear Crawl (to one end of the room and back)
repeat for 5 rounds, keep track of total time

4. Short, Sweet, and solid to the core workout:
Side plank left x 20 seconds
Side plank right x 20 seconds
Pushup x 20 seconds
repeat for as many rounds as you can without letting your knees touch the ground

This post has been edited by pizzaboy: Mar 27 2007, 03:02 PM

Hwargh!! Fvck 300 first, i'm pissed!! I'm goin with my westside starting tomorrow. Fcuking middle eastern bastards pushin the asians too hard....



Week I

Monday (RE bench press)

· dumbbell bench press (per hand)
55LBS x 10
55LBS x 10
55LBS x 10

· 4-board press (8 inches from chest)
155lbs x 8
155lbs x 10
155lbs x 10 [Feels very strange to do it this way, it's not easy either]

· Pendlay ROw

135lbs x 8
135lbs x 8
135lbs x 10

· face pulls
50lbs x 10
70lbs x 8
80lbs x 6

· triceps pushdowns

160lbs x 8
160lbs x 8
160lbs x 8
Dips x 10 reps

45 minutes completed.

It didnt' feel dreadfully hard, and I'm wondering is it cuz it's just the RE . Maybe that's why la....when DE comes along, it'll be even faster.

---

Added on April 2, 2007, 11:24 pmfirst day of westside posted........feels .....like bodybuilding.....

This post has been edited by pizzaboy: Apr 2 2007, 11:24 PM

Ap]first day of westside posted........feels .....like bodybuilding.....

---

Added on April 5, 2007, 5:32 pmWednesday

Post workout: 1 waffle and french fries.

Deadlift:

135LBS x 5
185LBS x 5
225LBS x 5
265LBS x 3
285LBS x 2 (slipped the third rep, my wrist is still problematic)
305LBS x 1 (struggling like dogfcuk for a 2nd rep, but cudn't get it)

Benchpress

135LBS x 10
185LBS x 8
205LBS x 5
215LBS x 2 (tired dey joeeeee....)

Clean and press

135LBS x 2 (PR balls...didn't expect to snap it also)
115LBS x 3
95LBS x 5
115LBS x 5 (duno why, just felt like doin an extra set...)

Overhead Tricep Extensions

56LBS x 10 x 4 sets.

Post workout:
Protein shake basi sikit....

Review of workout: Felt totally farked out completely cuz I cudn't get 2 pulls for the deadlifts. This ain't westside no more, this is some weird crap I'm coming out. Explain on 1st page.

---

Added on April 5, 2007, 6:07 pm
Post workout: 1 waffle and french fries.

Deadlift:

135LBS x 5
185LBS x 5
225LBS x 5
265LBS x 3
285LBS x 2 (slipped the third rep, my wrist is still problematic)
305LBS x 1 (struggling like dogfcuk for a 2nd rep, but cudn't get it)

Benchpress

135LBS x 10
185LBS x 8
205LBS x 5
215LBS x 2 (tired dey joeeeee....)

Clean and press

135LBS x 2 (PR balls...didn't expect to snap it also)
115LBS x 3
95LBS x 5
115LBS x 5 (duno why, just felt like doin an extra set...)

Overhead Tricep Extensions

56LBS x 10 x 4 sets.

Post workout:
Protein shake basi sikit....

Review of workout: Felt totally farked out completely cuz I cudn't get 2 pulls for the deadlifts. This ain't westside no more, this is some weird crap I'm coming out. Explain on 1st page.

This post has been edited by pizzaboy: Apr 5 2007, 06:07 PM

Post workout: 1 waffle and french fries.

Deadlift:

135LBS x 5
185LBS x 5
225LBS x 5
265LBS x 3
285LBS x 2 (slipped the third rep, my wrist is still problematic)
305LBS x 1 (struggling like dogfcuk for a 2nd rep, but cudn't get it)

Benchpress

135LBS x 10
185LBS x 8
205LBS x 5
215LBS x 2 (tired dey joeeeee....)

Clean and press

135LBS x 2 (PR balls...didn't expect to snap it also)
115LBS x 3
95LBS x 5
115LBS x 5 (duno why, just felt like doin an extra set...)

Overhead Tricep Extensions

56LBS x 10 x 4 sets.

Post workout:
Protein shake basi sikit....

Review of workout: Felt totally farked out completely cuz I cudn't get 2 pulls for the deadlifts. This ain't westside no more, this is some weird crap I'm coming out. Explain on 1st page.

I dun use chains for PR attempts. I can't really calculate the weight.
BUt anyway, today i did morning workouts. Sheesh, feel extremely lethargic and weak.

Box Squats. Parellel height

135LBS x 20 repetitions (20 woohoO!!)
225LBS x 8 reps
265LBS x 5 reps

Incline Bench

135LBSx10
155LBSx8
175LBSx8
185LBSx8

Leg Press

270LBSx10
450LBSx8
550LBSx8
595LBSx3

One arm dumbell row

25KG per hand x 2 sets x 12 reps.

dude u noe howda box squat anot first?

box squatting ain't just about sittin on it, then gettin off it.

Ur supposed to sit on it, squeeze your glutes, hams, quads, for about a sec, explode up, but don't jerk. (That's why ppl have bands for box squats, eliminate the jerking)

It eliminates the weaker points of your body, and my weak point is currently at the parallel point. What's why I'm doin parallel box squats.

Box Squats

135LBS x 8
225LBS x 5
275LBS x 3
300LBS x 3
135LBS x 8 (no box, ATG)

Incline Bench (RE)

135LBS x 8
135LBS x 8
150LBS x 10

Pulldowns

140LBS x 8
140LBS x 10
160LBS x 8

Dips

20 something reps for a set.

*Removed vid*

This post has been edited by pizzaboy: Apr 10 2007, 08:06 AM

wahhh
my cousins got their tatts.....fcked up clowns makin fun of me cuz i dun have 1 now....
grr........


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Benchpress

135LBS X 5
185LBS X 5
205LBS X 5
225LBS X 1
225LBS X 5 (4 BOARD PRESS)

Clean and squat. Clean the bar to chest level, and squat like front squats

135LBS x 3
135LBS x 5
135LBS x 8
135LBS x 5
135LBS x 7

Pendlay Rows

100LBS x 5
140LBS x 5
160LBS x 5
180LBS x 4
190LBS x 3

Bicep Curls (usin a different grip, like a punchin grip)

50LBS x 8
70LBS x 5
90LBS x 5

Walking Plate Pinch . Pinch two plates, circle the gym

45LBS/per hand x 3 sets x about 100 steps around the entire gym.
Gave me an amazing pump in the forearms and triceps. It was so hard on my fingers!

4 board presses aren't difficult to do. It's about 8 inches off your chest actually and they're pretty easy.