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Old 11-15-2011, 04:30 PM   #1
Paulo Santos
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My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Last night I received an IM from Rick Scarpulla of Ultimate Advantage, inviting me to traing with him at his Training Facility. Rick is the trainer that is coming out with Westside 4 Athletes. Since I've been doing Westside for several months, I couldn't pass it up.

I spoke with Rick last night and told him that I was in LE and I just wanted to get stronger. My conditioing is already decent, but I want to get stronger.

I printed out my Westside Conjugate Template and took it with me. I arrived at 09:30 today and after a brief introduction, Rick put me through the hardest 3 round Core Workout I ever did. Lesson learned: When working the core, don't do exercises that your wife would do in an aerobics class. LOL. I then did a conditioning drill using a heavy bag. That was tough, but I survived.

After catching my breath, Rick explained to me the how's and why's of the Conjugate System and why it is so effective. It all began to make sense and I started to see why my Template was going to need a major overhaul.

Rick asked me what some of my maxes were and I told him I had just tested my Bench and Squat a few days ago. My Bench had gone up by 10# to 195# and my Squat had gone up by 10# to 275# (I'm 5'7", 165#). I'm not the strongest guy in the world.

I told Rick that I wanted to learn to properly Box Squat and Bench, since I knew my form was lacking. I started with the Box Squat and to my surprise, I was able to work up to a 365# 1RM with some light bands. That was awesome. Rick then showed me some Assistance Exercises for my Hamstrings and I did a whole workout using the different exercises. I learned how important hamstrings were to improve my squat.

After some more talking, Rick showed me the proper way to Bench Press. What a difference. My Bench went up another 10# to 205# without any assistance. My form before sucked bad and I was using basically all shoulders, hence why my shoulders were hurting from the other day when I benched. What I learned from this lesson was how different muscles played a part when benching and when these muscles help when benching. I definitely need to do more triceps, triceps, and some triceps. And also my back. And I also need to hit my triceps some more. LOL.

We also talked about Westside 4 Athletes and I can't wait for it to come out. I think it will be one of the best programs out there. I don't want to say much about it, but it will be like combining Westside with Crossfit. So you get the best of both worlds; the strength that you'd get from Westside and the conditioning that you'd get from CrossFit.

So thank you Rick for all of your help. I learned more in 3 hours today than I have in my previous years of training. Definitely looking forward to the new program and learning some more about proper form.
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Old 11-15-2011, 05:22 PM   #2
Collin Thompson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Damn, 275 to 365 box squat?? Were you squatting with one leg before!? Excellent work, I'm very jealous of your training session. WS4A should be the bee's knees, very excited for it.

Last edited by Collin Thompson : 11-15-2011 at 05:46 PM.
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Old 11-15-2011, 05:30 PM   #3
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Collin Thompson View Post
Damn, 275 to 365 box squat?? were you squatting with one leg before!? Excellent work, I'm very jealous of your training session. WS4A should be the bees knees, very excited for it.
LOL. Yeah, pretty much squatting with one leg and my benching was just as bad, if not worse.
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Old 11-15-2011, 05:48 PM   #4
Collin Thompson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Was your bench increase due primarily to adjustments that decreased the distance the bar needed to travel?
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Old 11-15-2011, 05:54 PM   #5
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Was your bench increase due primarily to adjustments that decreased the distance the bar needed to travel?
I was using all shoulders before and I had my elbows out too much. I was lowering the bar straight down to my chest instead of a little lower where it was supposed to be.
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Old 11-15-2011, 06:44 PM   #6
Alex Carey
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sounds like a productive day. What did the core workout entail? What kind of hamstring assistance exercises did he show you?
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Old 11-15-2011, 07:04 PM   #7
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Sounds like a productive day. What did the core workout entail? What kind of hamstring assistance exercises did he show you?
Core Workout:
3 rounds of:
10 Lying Leg Raises (lay down on the ground and grab something behind you like the bottom of the couch. Then raise your legs to 90 degrees and lower it back down. Go slow as you can. Keep legs straight).
15 Windshield Wipers (Again, grab a couch and do these real fast, keeping your shoulders on the ground at all times. This is 15 to each side for a total of 30).
15 Lying Leg Raises with legs folded (Same as the the first, but legs are folded instead of straight and go at a normal pace.).

For the Assistance Leg Work, I did the Hamstring Curls with bands (Sitting on a bench), Reverse Hypers, and Hyperextensions, and a new machine that is coming out.
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Old 11-15-2011, 07:20 PM   #8
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Rick knows his stuff! I've worked with him several times at the Westside certs and have developed a high level of respect for him. I've seen him do more with people in one session than most after months or even years. What makes him so unique is he understands Westside as well as anyone AND understands athletes like no one else. That combination makes him highly effective in transforming athletes from average performers to champs.
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Old 11-15-2011, 07:21 PM   #9
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Oh, and Paul, I am glad you made it up there!
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Old 11-15-2011, 07:32 PM   #10
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Oh, and Paul, I am glad you made it up there!
Thanks Chris. Rick highly recommended your "Results" product, so I'll be sending you an IM about it later on.
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