Doc Sust

[quartertonroche]

Hey Doc, do you train at Westside? I've been talking to westsiders and always reading Louies articles. I made a trip to westside last summer in fact. I lifted with a 181 who made me look like I never picked up a weight in my life (I was 210 with a 500 bench).

I'm trying to follow Louie's training untill I find the fundimentals of what I'm doing wrong. Do you use the conjigate method or straight flat bench? Also, dynamic every other week vs. every week. I'm thinking I should mimick your routine for some time, given that it follows Louies guidlines. He explained them to me in some length....his knowledge is very impressive.

[Doc.Sust]

Hey Doc, do you train at Westside? I've been talking to westsiders and always reading Louies articles. I made a trip to westside last summer in fact. I lifted with a 181 who made me look like I never picked up a weight in my life (I was 210 with a 500 bench).

I'm trying to follow Louie's training untill I find the fundimentals of what I'm doing wrong. Do you use the conjigate method or straight flat bench? Also, dynamic every other week vs. every week. I'm thinking I should mimick your routine for some time, given that it follows Louies guidlines. He explained them to me in some length....his knowledge is very impressive.

i follow more of what chuck vogeplphol does. it is also very close to what bolton does. saturday is the dynamic squat day(which i call squat day) i squat with bands 3-6 sets of 2 with bands or chains. wk 1 i work up to a heavy single with bands, wk 2 i work with one set weight and use it for 6 sets of 2. wk 3 i free squat with straight weight in my suit. wk 4 i deload.
i deadlift after i squat. i dead for 3 wks in a row and than i take a wk off. after the dead,i do abds and i pcik one exercise to work low back and hamstrings. (reverse hyper glut ham raises etc etc)

monday is max effort day(or as i call it lower body auxillary day) i pick 3 exercises 3- 5 sets of 5 -15 reps to work, glutes hams and low back. i very rarely pick a bar movement. i usually try to use other auxillary exercise that dont require a bar on you back.ocasionaly i may use one in a workout, but never more than that. exercise i use on this day. GHR's pull throughs, leg curls, band good mornings, weighted hyper ext, and somtimes good mornings, sldl, and romarian deads. i do some more abs and that is a day

press day. i do dynamic and regular on tha same day
start with speed work . 3-5 sets of triples

than i do shirt work.3-5 sets of 1- 3 reps.
than board press and lockouts.
i finish up with some light rotator cuff/shoulder work and that is the day

wednesday i do upper body auxillary day. quick and easy. i work lats,tris

this is my version of west side. everyone who does westside changes it to work for them. to read how some of the big name guys have altered westside to their own need. go to www.elitefts.com and read the workout logs. take a look at scott yard,ano turtarian, donnie thompson, and joh bott's routines. you will see they are all very very different. some train 2 days a wk. some follow the original westside format, others just are completely change from wk to wk and day to day like ano's program. his days change all the time. there arent real set days. some wks there are more. some there is less. the whole idea is t make a template that will work for yourself. best of luck

[quartertonroche]

Thanks Doc much appreciated.

[Doc.Sust]

hope it helps

[quartertonroche]

It does. Gives me a little freeedom to experiment.

[Doc.Sust]

It does. Gives me a little freeedom to experiment.

that is the "name of the game" find what your weaknesses are. strengthen them. then you will have new weaknesses and will have to change and adapt and so on and so on infinity. the hard part is learning how to discover and critique what they are. sometimes you find them with the help of others or you figure it out for yourself with trial and error.that is where freedom to experiment comes into play. alot of times the weakness lays in exercises that the individual doensnt like to do, muscle groups not worked properly,or simply technique. rotating exercise is the key and constant change is essential to adapt for your CNS and for the ongoing changing weaknesses presently and in the future. listen to your body and never be afraid to try something different.

[Sasso09]

that is the "name of the game" find what your weaknesses are. strengthen them. then you will have new weaknesses and will have to change and adapt and so on and so on infinity. the hard part is learning how to discover and critique what they are. sometimes you find them with the help of others or you figure it out for yourself with trial and error.that is where freedom to experiment comes into play. alot of times the weakness lays in exercises that the individual doensnt like to do, muscle groups not worked properly,or simply technique. rotating exercise is the key and constant change is essential to adapt for your CNS and for the ongoing changing weaknesses presently and in the future. listen to your body and never be afraid to try something different.

Yo call me dude, i need to get back into your dungeon.

[Doc.Sust]

Yo call me dude, i need to get back into your dungeon.

you call me you bum! lol! whenever you want to come back. how is the house?

[Sasso09]

you call me you bum! lol! whenever you want to come back. how is the house?

Bought the damn thing, went back to check on it after a rainy night, it was completely flooded... **** that i had to back out, they didn't want to offer me an explanation.. after paying 160k for a house i think i need to know whats wrong with it, since then her dad as offered to sell us one of his houses in bridesburg, the houses in the area are selling for 180, its basically the best part of bridesburg and bridesburg is almost the same type of neighborhood as fishtown is, just more quiet and a bit further away from delaware ave. he's gonna sell it to us for 100, we need to put some work into it but its gonna be a really nice buy, just hope it goes through.. I'll def be calling you soon, we gotta work around my horrific scheduel, 2 weeks 8a-4p 2 weeks 4p-12a

[Doc.Sust]

Bought the damn thing, went back to check on it after a rainy night, it was completely flooded... **** that i had to back out, they didn't want to offer me an explanation.. after paying 160k for a house i think i need to know whats wrong with it, since then her dad as offered to sell us one of his houses in bridesburg, the houses in the area are selling for 180, its basically the best part of bridesburg and bridesburg is almost the same type of neighborhood as fishtown is, just more quiet and a bit further away from delaware ave. he's gonna sell it to us for 100, we need to put some work into it but its gonna be a really nice buy, just hope it goes through.. I'll def be calling you soon, we gotta work around my horrific scheduel, 2 weeks 8a-4p 2 weeks 4p-12a

bridesburg is a nice area. if that deal doesnt go through with her dad, remember ALWAYS get a home inspection!!!! it is crucial. tell your relator to always have a contingency in the contract that whatever they find wrong in the house will be knocked off the final price so you can fix it.