Tris STILL sore... is this good?

[ThePolishHammer]

I just started doing west side training the other day. Started with Max Effort Bench Day. And MY tris are still killing me two full days later, and i doubt there gonna be better by tommorow. Is this good? Or did i overtrain them?

 

[PoyeBoy]

I did a high rep and heavy leg workout four days ago and they still hurt lol. I wouldnt worry aboot it that much. I actually like the pain.

but if it hurts for anything over five days you may have injured yourself.

 

[Citruscide]

I took about 10 days off from lifting over the holiday and then came back and my chest is HORRIBLY sore from my Thursday workout... and I even had to stop the workout short.

Same thing with my back..

I have shoulders/tri's tonight... should be fun.

C-ditty

 

[WarriorPL]

My legs and back are sore a good 2-3 days after they are done. Some bodyparts take longer than others.

 

[b fold the truth]

I just started doing west side training the other day. Started with Max Effort Bench Day. And MY tris are still killing me two full days later, and i doubt there gonna be better by tommorow. Is this good? Or did i overtrain them?

What did you do on ME upper day???

B True

 

[t3c]

most me upper moves (as suggested by wsb) call for close grips, thats alot of tricep involvement! could just be sore...

 

[ThePolishHammer]

Bfold,

I did
Board Presses for roughly 8 sets, working up to a 1 RM
6 sets of 10 Lying Overhead barbell tricep extensions
3 sets of of 8 cable push downs
3 sets of 15 One Arm Press

 

[Lord_Suston]

your tris probably never got blasted that hard before at those angles. When i first started doing tris on there own day with bis I was sore for about a week....

 

[b fold the truth]

Bfold,

I did
Board Presses for roughly 8 sets, working up to a 1 RM
6 sets of 10 Lying Overhead barbell tricep extensions
3 sets of of 8 cable push downs
3 sets of 15 One Arm Press

Why on earth did you do that much volume? Where is this listed as WSB?

The board presses should be done to a 1RM, you did that correctly.

The lyring barbell tric extensions? WSB uses dbells and does NOT go to failure on them...from what I have experienced, they don't even come close. It is for volume.

3 sets of cable push downs. Your triceps are already fried...why are these in there? Do you think that you need 3 sets? They should be light and low intensity also...'IF' you do them.

One arm press. Is that overhead? Why did you do these?

I can't follow your routine. Did you do lats at all? WSB says to do 5 total exercises MAX on any given day.

B True

 

[ThePolishHammer]

Its Dave Tates 9 Week Beginner Program, Given to me by spatts, I followed it to the letter

9 Week Basic Training Program


"Dave Tate


This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program.


Week 1


Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15"

 

[collegiateLifter]

that is a lot of work and just on tris. the rule of thumb dave tate gave me was for tri work, 40 total reps on barbells, 60 on dumbells. then ~4 excercises/ workout, including lat work and probably something for shoulders whether its dumbell cleans or etc.

 

[spatts]

Yeah, the 9 week is designed to build up the level of conditioning. Generally, we do 2 main moves, then 1 for tris, 1 for lats, 1 for shoulders.

 

[ThePolishHammer]

Yeah? So do you think I should Go ahead with the DE Bench day tommorow? Even if my tris are still a bit sore?

 

[b fold the truth]

I'd think so...yeah. How sore are they?

B True