thanks for the replies everyone
The routine can be found here
I did the first 7 weeks of it and maxed on the dynamic day of the 7th week (i did 2 dynamic sets then worked up to max with doubles and singles).
For dynamic day i used bands that gave about 20 lb tension (total) at bottom and 40 at top. I measured this with a scale to make sure it was accurate. I used the bands on weeks 1, 2, 3, and 4 (i was a little overzealous). Although i never stoppwatched my dynamic sets i did have my dad watch me sometimes and he said that it was definitely under 3 seconds by looking at the clock, and this was probably one of my slowests sets, so maybe i should have actually gone heavier on DE. I varied the weight for these a lot because i had trouble figuring out what was a good weight.
Week 1 DE - 85 lb + bands (8 sets)
Week 2 DE - 95 lb + bands (8)
Week 3 DE - 85 lb + bands (8)
Week 4 DE - 85 lb + bands (6 sets, then worked up to heavy single 185 w/out bands)
Week 5 DE - 95 lb (8 set, very sick)
Week 6 DE - 115 lb (8)
Sometimes i also did 100 rep band pushdowns on days after benching.
For back i usually did either barbell row or chin ups.
Rows improved from 95x8 to 105x8.
"you doing tri's right after [DE]"
"were you doing alot of running while trianing"
yes, but i play soccer tons yearround, so i dont really think that was a factor. i have also been doing this crazy treadmill running once a week that makes me throw up every time if i dont rest long enough (threw up on 2 occasions)
"did you lose any bodyweight that could affect your strength ALOT."
6 pounds that havent come back, wierd think is i was still strong in my other lifts
"Did you give yourself enough time to rest when you maxed out?????"
probably not, so i'm going to rest till saturday (i maxed on tuesday) and try again in case that was the problem
"Did you eat enough before maxing out????"
probably not, i havent been eating much since i was sick
Thanks everyone. so i should keep training westside? what should i change in my routine? more back and more exercises for strength at bottom?