Tag Archives: Westside

Training Update

I took some time away from the gym.  In part due to laziness, in part because I had other pressing things to do, in part because the weather sucked, and getting up at 5:30 to drive in the snow to the gym wasn’t as appealing as staying in my warm bed until 7.

I have that excited and motivated feeling that comes when I’m out of the gym for a while.

The good news is that I don’t lose that much when I don’t train, and what I do lose tends to come back pretty quickly.  I am really out of shape, though.  While I didn’t get a ton fatter over the holidays, I am pretty fat, and my work capacity sucks.

I have two distinct things I want to accomplish.  First, I am going to compete in this year’s Maryland State USAPL meet, usually held in November or December.  There’s a meet in April, but I don’t see how I would be ready to participate.  If there are still openings closer to the date, maybe I’ll do it.  If there’s a meet sooner than the Fall, I’ll certainly consider doing it.  Second, I need to improve my body composition.  I’m too fat, and I’m getting to a point in my life where being too fat is not only a health issue, but a lifestyle issue.  While I feel like a young 43, being chubby isn’t helping my quality of life.  We’re going on a beach vacation with my family in August, so I’m going to use that as a target to be ‘beach ready’.

How will I do those things?  Training is easy – I use a basic Conjugate template (think Westside, and if you really want to learn about how I train, type ‘Dave Tate Eight Keys’ into the Google), two Max Effort days (Squat/Dead and Bench) and two Dynamic Effort days (Squat/Dead and Bench).  I usually spread my training out over an 8 day ‘week’, but I might try going back to 7.   You’ll see how I structure assistance and supplementary stuff, it’s not rocket science.  I’m also going to slowly incorporate some conditioning, with walking (transitioning to running over time) on off day mornings, and for now, I’ll do something on lifting days, too.  I’ll start with slow treadmill stuff, and work up to pushing the prowler.  Again, no reason to over think this stuff, just do it.  I’m also going to do a little more mobility work (Think Agile 8), but I won’t talk about that much.

To get leaner, I just need to apply the simple effective things that everyone knows work.  Eat my veggies, quit eating ice cream, make smart choices, but don’t ruin the fun of eating.  Just eat more good stuff.  You know the drill, and if you don’t, you should.

I’m going to start posting my training again, because I like to do that.


Training, 8/9/13

Box Squat

45+1set chain x 3

135+chain x 3

185+chain x 2

8 sets of 2 @ 225+chain, every set started on the minute

275+chain x 1

315+chain x 1

 Squatting with chains is totally WESTSIDE, bro.




8×1 @ 275

Lying leg curl


2×8 @ 90

Side Bend


Felt awesome today, even with a little bit of a lack of sleep (my old dog woke us up in the middle of the night to barf on the bed).   Also, met a guy who asked if I competed (flattering) and might turn out to be a training partner.  I haven’t had a solid training partner since my first training partner 15+ years ago.  I’m not a great partner because of my schedule (every 8 days and flexibility built in for work), but it would be nice to have someone to work with on form and equipment and such.  He seems about my strength level, so that’s good.  Nice fella, too.

Training, 7/4/13

I felt great today.  Strong, and more important, excited to train.  I used bands today because WESTSIDE, BRO.

2 Board Press

All sets with doubled mini band








My strength is unpredictable when using bands because my triceps are the first to give out, and I never know when that’s going to happen.  I didn’t have a trustworthy spotter, so stopped at 235, which felt like about as much as I was going to do today.

Incline DB press





DB lateral raise

2×12 @ 20

superset with

Light band pressdown


Training Template

If you are following my training, you’ll see it’s changed a bit in the last couple of weeks.  As with anything, you need to change your strategy and approach as your goals change or evolve.

For most of 2009, I trained using the basic programming from Wendler’s 5/3/1.  No doubt, this is an outstanding training philosophy, and was exactly what I needed to rebuild my base and get back in the training habit.  I highly recommend training this way if you have diffuse goals.  However, I was getting to the point where I was dreading Squat days, which is a sign that a percentage based program with linear progression is ending its useful life for me.  The idea that I had to hit at least 5 reps at 85% made me not want to go train, which becomes counterproductive. Continue reading

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