So, I am not yet following the Westside Barbell method completely yet. I am still trying to understand it plus get used to bands during lifting. The Westside method recommends that you don't do the actual lifts, but work around them and you will become stronger. I broke that rule, as well as the weekly schedule, but I had futzed that up anyways. The basic plan is that I have a business trip this week and will start into the program immediately after. With my job, this is important.
I used the 'mini-bands' which I wrapped around a set of dumbells making the length a minimum of 5 feet and a maximum of about 7 feet? I estimated the bands (pair) to add 32.9lbs at the bottom and 46.1 lbs at the top. For the first time out I warmed up with the bar and bands, then added a pair of 45s for 135lbs plus the bands. Lifted for 4 reps. Then with 45 seconds between sets did twelve sets of three at 185lbs + bands. I calculate that as a total load of 8100lbs.
The concept is that the body can only produce maximum force for no more than three reps for bench (2 for squat and 1 for deadlift, as I am interpreting the stuff). The idea is to go for 50% band speed reps during the first week, 55% and 60% the following weeks. I think the form was reasonable, I will have to video it and check it out later. It is interesting because it is not as steady as you think the first time.
Based on the program, I then immediately did heavy triceps at higher reps, t-bar rows for medium reps, and deltoid front raises at medium reps. I will have to verify that is the correct method, but it definitely feels interesting. I did not feel particularly worn or exhausted during the workout, but I can definitely feel it now. Total time lifting = 50 minutes.
Announcements: Erv Domanski and Progressive Sports Performance are organizing the APF/AAPF Illinois State Meet. I will include details once they are posted. I do plan on competing on the March 23-24, 2012 meet!!
Work is towards the APF/AAPF Nationals in Burr Ridge April 13-15, 2012. Planning on using the Illinois State meet to see if this program works three weeks out from Nationals.
Tomorrow I will try bands with box squats and deadlifts. However, I plan on reviewing the Westside Barbell DVD on the squat workout before the gym.
Happy Lifting!