Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Zach Trowbridge on July 30, 2008, 01:39:19 PM
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I've been corresponding with Overload via e-mail on fixing my bench press numbers, as they're woefully pathetic. He's turned me on to powerlifting and Westside barbell concepts specifically, and I'm working on getting my bench up as fast as possible. I'd like to see a 50 lb increase by year's end, which shouldn't be too hard, once you see where I'm starting from.
My split looks like this right now:
Monday - heavy bench (16 week CAT bench program)
Tuesday - back/biceps/forearms (chins, 1-arm rows, hyperextensions, bb curls, reverse curls)
Wednesday - off/maybe cardio
Thursday - speed bench, shoulders/triceps (push press or behind-neck press, 2-arm db extension)
Friday - legs (barbell squat, barbell hack squat, glute/ham raise, donkey calf raise)
Here is the layout for my bench press program, based on an estimated max bench of 203 (yep, I told you it was terrible). I have also cleaned up my form a ton in the last couple weeks, which is helping all the time.
Your 1 RM 203
Week Sets Reps Weight
1 9 3 132
2 9 3 138
3 6 3 142
4 6 3 146
5 6 3 152
6 6 3 158
7 5 3 162
8 5 3 166
9 4 3 173
10 3 2 179
11 3 2 183
12 3 2 187
13 3 2 193
14 3 1 199
15 3 1 203
16 1 1 207
I round all the weights up to the nearest 5-lb increment. Like I said, tons and tons of improvement to be done. Anyway, tomorrow will be the speed day for Week 2 of the program. I'm using the westside barbell speed day layout - 8 sets of 3, 50-60% of 1RM (105-125 lbs), 60 seconds rest between sets.
I will put up my workouts from the last couple weeks when I get around to it. Prepare to not be impressed, but I'm working on it.
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Westside was meant for guys already benching 500 and squatting and pulling 700, waste of time for someone at your level honestly.
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Good stuff.
This isn't a 100% Westside protocol, it's a mixture of westside and CATS(periodization) protocols.
Works well for anyone, at any level.
This is beginners stuff, as he progresses, he will move onto more aggressive protocols.
Right now, he is just getting into the groove.
8)
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Periodisation is excellent.
Overload knows his stuff.
One issue i have with westside is that it is for equipped thoiugh like overload said elelments can be adopted and applied to bastardised versions with great results.
Good Luck!
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One issue i have with westside is that it is for equipped thoiugh like overload said elelments can be adopted and applied to bastardised versions with great results.
Very true.
Which is why i use a modified(bastard) version myself and with others i train.
8)
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Periodisation is excellent.
Overload knows his stuff.
One issue i have with westside is that it is for equipped thoiugh like overload said elelments can be adopted and applied to bastardised versions with great results.
Good Luck!
i'm using it with great results so far! I'm seeing good gains when i pull my head out of my ass...love modified westside! And you guys are right..overload does know his shit!
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Week 2, Thursday 7/31
Speed Bench - 8 sets of 115x3, damn near throwing the bar out of my hands on each rep. 60 seconds rest.
Seated Behind Neck Press - 3 sets of 85x10. Getting used to this one, trying not to push my head and neck too far out of normal alignment. 2 minutes rest.
Upright Row - 3x70x10, hands 6 inches apart. 60 seconds rest.
2-Arm Dumbbell Tricep Extension - 3x65x12. 90 seconds rest.
Feeling pretty good, I'm a bit sore from having having some ART work done yesterday, but range of motion is fantastic. I'm anxious to see if my squat weight goes up tomorrow because of it nor not.
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Week 2, Friday 8/1
Barbell Squat - 195x6, 195x6, 195x5. 2 min rest.
Barbell Hack Squat - 3x135x8. 90 sec rest.
Glute/Ham Raise - my gym doesn't have the machine for it, so I hook my ankles under a lat-pulldown seat and use a wooden dowel to help get out of the bottom position. Bodyweight, obviously. 9, 7, 6. 90 sec rest.
Donkey Calf Raise - 425x10, 425x8, 425x7. 60 sec rest.
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Week 3, Monday 8/4
Bench Press - 6 sets of 145x3. 3 min rest.
Incline Dumbbell Press - 3 sets of 55x12. Pretty much feel like I could throw the dumbbells up into the rafters since I've been doing speed bench presses. 90 sec rest.
Flat Dumbbell Flye - 3x35x12. 10-15 degree bend in the elbow consistent throughout, dumbbell lower than shoulder at the bottom. 60 sec rest.
Finished with some DC-style static stretching exercises and some weighted ab work, staying around 15-20 reps. I remain impressed with how spot-on Overload was with how I'd feel on this program.
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Week 3, Tuesday 8/5
Deadlift - 135x3, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x2. 90 sec rest. Hate these multi-sided plates, the bar keeps shifting positions.
Barbell Row - 3 sets of 135x12. 90 sec rest.
Reverse-Grip Pulldown - 3 sets of 100x12. 60 sec rest.
Barbell Curl - 70x12, 70x12, 70x10. 60 sec rest.
Reverse Barbell Curl - 50x12, 50x12, 50x10. 60 sec rest.
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Those are good numbers in the dead lift.
I hate those plates with a passion.
Keep up the good work!
8)
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Those are good numbers in the dead lift.
I hate those plates with a passion.
Keep up the good work!
8)
I think I'm just going to use a power rack most of the time and set the pins at the lowest possible setting. The most I'll lose is 2 or 3 inches range of motion, but those plates are pains in the ass. I suppose I could even stand on a block or a couple of plates to make up the difference in ROM as well. I've pulled 350 from the floor before - not phenomenal, but enough to wreck myself again if those goddamn plates roll away from me again.
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I suppose I could even stand on a block or a couple of plates to make up the difference in ROM as well.
That is a great idea!
i never thought of that...
8)
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I think I'm just going to use a power rack most of the time and set the pins at the lowest possible setting. The most I'll lose is 2 or 3 inches range of motion, but those plates are pains in the ass. I suppose I could even stand on a block or a couple of plates to make up the difference in ROM as well. I've pulled 350 from the floor before - not phenomenal, but enough to wreck myself again if those goddamn plates roll away from me again.
a big time PL i know ONLY pulled in the rack standing on platforms. he said it was pointless to waste energy loading plates, and when he was 62 he had a raw pull of about 620, so i tend to believe he knows what he's talking about! ;D
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Week 3, Thursday 8/7
Speed Bench Press - 8 sets of 125x3. 60 sec rest.
Standing Push Press - 95x10, 95x10, 95x7. 90 sec rest. I did these 2 weeks ago and got 10 on all 3 sets. Shitty.
Upright Row - 3x75x12. 60 sec rest.
Overhead 2-Arm Dumbbell Extension - 3x70x12. 90 sec rest.
I was lowering the bar on speed presses at maybe a 2 or 3 second count, but was reading more about them and started doing it with more of a 1-0-1 tempo, and noticed a big change. No bounce, just a tiny tiny pause at the bottom before pushing back up. Also did 3 grip widths - pinkies on the rings, then index finger 2 inches from the inside knurling, and then index finger on the smooth part of the inner bar. All 3 seem to move just fine.
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Good man keep it up looking forward to see how you end up
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Good luck Zach.
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If you place some heavy thick foam pads (12X12 or whatever) under the 8 sided plates they should not roll at all. Even seen a couple of guy's use old truck tires, with the plates resting in the middle. Roll proof.
Might also consider jumping off the deep end of the pool and try one or two sets of 3 to 4 inch heavier lockouts (in Power Rack) after the bench work. Start with 250 for as many reps as you can do. You may surprise yourself as to how strong you really are. Should be locking out 300 in a matter of weeks. You want to get use to the overload on the pressing and support muscles if planning future max benching.
We have used 12X12X2" paving blocks to stand on for different levels of lifting. Worked well. When first starting lifting at 16 we built some high raised platforms, out of wood, of different heights.
I have three main periodization programs I pretty much follow year round. Usually lasting from 6 to 8 weeks each.
You seem to be advancing well, good for you. Good luck.
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If you place some heavy thick foam pads (12X12 or whatever) under the 8 sided plates they should not roll at all. Even seen a couple of guy's use old truck tires, with the plates resting in the middle. Roll proof.
Might also consider jumping off the deep end of the pool and try one or two sets of 3 to 4 inch heavier lockouts (in Power Rack) after the bench work. Start with 250 for as many reps as you can do. You may surprise yourself as to how strong you really are. Should be locking out 300 in a matter of weeks. You want to get use to the overload on the pressing and support muscles if planning future max benching.
Given space and equipment constraints, I'm thinking the rack with a platform is more likely feasible than foam pads, and definitely no truck tires. :)
I do believe that after my first 16-week bench cycle overload wants to add in some lockouts and band work, if I recall correctly. Up until then I'm basically following what he tells me to do like a puppy with a shock collar.
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After your initial 16 week rotation we will add bands and some board presses. right now form is everything and i want you to be able to bench with perfect form in your sleep!
Good call on the speed work, the faster the better on those.
On the push presses, if you feel like you are losing reps, back off for 2 weeks and do 3 sets of 5 with the same weight, stopping well short of failure. then go back to 10 reps.
Good work Zach.
8)
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Week 3, Friday 8/8
Today was the first time in several years that I've trained legs with a partner, so I tried to push myself a bit. Nothing ridiculous, but I was less reserved than if I hadn't had a partner.
Squats - 205x6, 205x6, 225x3, 225x2. It wasn't heavy, just more than I've been used to, so again I didn't go overboard on the reps. 2 min rest.
Barbell Hack Squat - 155x10, 155x8, 155x8. 2 min rest.
Stiff-Leg Deadlift - 185x8, 185x8, 185x8. I think my back's not 100% ready for regular deadlifts and sldl's in the same week, but it felt good nonetheless. 2 min rest.
Donkey Calf Raise - 445x10, 490x7, then a drop set of 490x7-390x4-290x3-190x3. Then a 60 second stretch using 515 to push my heels all the way down.
Everything felt good, I'm excited about finally getting back to 2 plates on the squats down past parallel. Slow but steady, it's coming back. It also helps that I've put on about 5-6 pounds the last 3 weeks from adding a Max Muscle weight gainer along with my regular food intake.
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great journal mate keep it up
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great journal mate keep it up
Thanks bro, I'm just trying to get half as good as some of the other guys with logs on this board.
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Thanks bro, I'm just trying to get half as good as some of the other guys with logs on this board.
Just give it time man . to paraphrase Dave Tate: "Rome wasnt built in a day, but you can bet they worked on it constantly!" good luck with this!
Jason
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Week 4, Monday 8/11
Bench Press - 6 sets of 150x3. 3 min rest. Still feels easy.
Incline Dumbbell Press - 3 sets of 60x12. 2 min rest. I'm surprised that these still feel like I could throw them clean out of my hands at any second.
Flat Dumbbell Flye - 3x37.5x12. 60 sec rest.
I've had a slight head cold all day because I slept with my window open last night and now I'm all stuffed up, and I figured it would hamper my workout, but I'll be damned if today hasn't been one of the best chest workouts since I've been working with Overload. I think I'm getting "in the groove," as he puts it. I've been wanting to move up on weight early and have to restrain myself, because I know I need to slow down and follow the program.
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Week 4, Tuesday 8/12
Deadlift (in a power rack, pin on lowest setting, standing on 2 45 lb plates) - 135x6, 185x6, 225x3, 275x2. 90 sec rest. Did NOT feel as good as last week. I haven't been doing my glute and hamstring stretches and it shows. That'll be the last time I skip those.
Wide-Grip Pullups on a straight bar - 11, 7, 6. 90 sec rest.
Barbell Row - 145x12, 145x12, 145x10. 2 min rest.
Alt. Hammer Curl - 3x35x12. 90 sec rest.
Dumbbell Static Hold - 70 lb dumbbells for 3 sets of 30 seconds. 60 sec rest. My grip blows.
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Week 4, Thursday 8/14
Speed Bench Press - 8 sets of 125x3. I realized the other day that I've been doing these wrong - I've read a couple times now that you should be able to hit all 3 reps in 3 seconds, and I've been going too slow on the negative. Tried it today and I definitely can go heavier on these. 60 sec rest.
Seated Behind-Neck Press - 3 sets of 85x12. These feel easier than when I tried them a few weeks ago, but I've been working on shoulder flexibility too (I'm trying to teach one of my clients how to barbell snatch, so I've been getting more limber doing overhead squats and snatches with him). Will go a fair bit heavier next time. 2 min rest.
Hi-Pulls - 115x12, 115x10, 115x6. 2 min rest. Grip is the weak point.
Seated 2-Arm Dumbbell Extension - 75x12, 75x11, 75x7. 90 sec rest.
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Good job 8)
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Tried to change up my leg workout a little bit today:
Box Squats - 95x8, 115x8, 135x6, 155x6, 175x4. I've never done them before, so I'm trying to get the feel for it. Used a flat bench about 18" or so high, low enough that my thighs were just below parallel at the bottom. 2 min rest.
Nautilus Leg Press - 180x8, 270x8, 360x5. 2 min rest. No idea how much the sled weighs, just basing it off of the plate weight. 2 min rest.
Single Leg Curl - 40x15, 50x15, 50x12. 60 sec rest.
1-leg Dumbbell Calf Raise - 25x10, 35x10, 35x10. 60 sec rest.
It was my first time doing box squats so I'm not 100% sure I'm doing them textbook - squat down and sit back so that the torso is vertical, relaxing the thigh, then tightening back up and trying to push straight up without shifting the weight forward. It felt pretty good, so I can't have been too far off.
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are you like 6'5?
Jason
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are you like 6'5?
Jason
Not even close. 5'8". I take it I'm doing something wrong?
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Not even close. 5'8". I take it I'm doing something wrong?
How wide is your stance? Im 6'1 and squat with a moderately wide stance. To an 18 inch box,I pretty much just have to break at the hips to reach it. Not seeing you do it, a box that high seems VERY high. Unless you are transitioning to a wide stance squat and trying to slowly get your hips flexible enough, I am 90% sure that the box is too high. Any chance you could get some videos of you doing it or a pic of you on the box?
Jason
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How wide is your stance? Im 6'1 and squat with a moderately wide stance. To an 18 inch box,I pretty much just have to break at the hips to reach it. Not seeing you do it, a box that high seems VERY high. Unless you are transitioning to a wide stance squat and trying to slowly get your hips flexible enough, I am 90% sure that the box is too high. Any chance you could get some videos of you doing it or a pic of you on the box?
Jason
I'm making a guess about the height - it's not technically a box I used, I just used a flat utility bench, which when I sit on it puts my thighs basically parallel to the floor. I can grab a measuring tape next time I'm at the gym and let you know exactly how high it is.
Edit: this is the bench I used, it's listed at 17" high: http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&storeId=10001&productId=10901&langId=-1&parent_category_rn=10013&top_category=10009
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Week 5, Monday 8/18
Chest
Bench Press (3 minute rest)
155x3
155x3
155x3
155x3
155x3
155x3
Incline Dumbbell Press (90 second rest)
65x12
65x12
65x11
Flat Dumbbell Flye (90 second rest)
40x12
40x10
40x9
I'm finally at a weight where the inclines and flyes are getting difficult - I didn't get 12 on all 3 sets for the first time with those exercises today. But, I think that is the best I've ever done with that weight on incline dumbbell presses before - I've never been much of a high-rep presser. Actually, as this log shows, I've never been much of a presser, period.
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Week 5, Tuesday 8/19
Back/Biceps/Forearms
Nautilus Pullover (2 minute rest)
110x12
110x12
125x12
Reverse Pulldown (90 second rest)
110x12
110x12
110x12
Weighted Hyperextension (60 second rest)
50x12
50x12
50x12
Alternating Hammer Curl (90 second rest)
3x37.5x12
Standing Barbell Wrist Curl (30 second rest)
3x75x12
I also decided to start doing two 15-20 minute low-intensity cardio sessions each week just to keep the metabolism moving, now that I've boosted my calorie intake by about 600 a day. I don't think I'm adding much in the way of bodyfat, but I'd rather prevent it than go back and try to take it off later.
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If your eseriously looking to max your bench, you need to have overlord look at your split. Its not optimal for it, IMHO.
Jason
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Thanks bro, I'm just trying to get half as good as some of the other guys with logs on this board.
Like Jason said, Rome wasn't built in a day. Just enjoy your workouts, and focus on constantly making improvements, however small they may seem at the time. You're off to a great start, keep up the good work 8)
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If your eseriously looking to max your bench, you need to have overlord look at your split. Its not optimal for it, IMHO.
Jason
Actually, he helped me set my split up.
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If your eseriously looking to max your bench, you need to have overlord look at your split. Its not optimal for it, IMHO.
Jason
Depends on what you consider optimal, as we all have our own opinions.
For what he "wants" there is nothing wrong with it at all IMO. This is more of a power-building routine.
There is no such thing as a perfect routine, but he is doing well and is enjoying his training and that is all that matters.
I understand what you mean, but i have my own opinions on "drug free" training and he doesn't plan on competing, so this is exactly what he needs right now.
Always room for changes, and they will be made as he needs it.
PANDA is correct and Zach is brand new to powerlifting, so this is just the beginning for him.
Just see what happens, i have been training people for years and added over 100 pounds to peoples bench press numbers in a few years, drug free and TRULY drug free, not just claiming it. ;)
You are a big squatter, I'm a big bencher and i train with world class benchers.
Take care.
8)
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So I weighed myself this morning and I'm at about 176 on an empty stomach, about a good 4 1/2 lbs up from when I started all this, so I consider that a productive month. I snapped a quick pic this morning - you can tell that all of my benching muscles are shit - no chest, no delts, no arms, which is why I'm happy to be doing this as I'm looking forward to comparing this pic to one at the end of the year and seeing the change.
Oh, and definitely no pics of the legs - those look worse than the rest of me.
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You look great Zach, just keep training hard and eating well.
A few years from now you will look back and see how far you have come.
8)
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Week 5, Thursday 8/21
Chest/Shoulders/Triceps
Speed Bench Press (60 second rest)
8x135x3
Seated Behind-Neck Press (2 minute rest)
95x10
95x10
95x10
115x3
Power Clean (from the floor) (30-60 second rest)
95x5
115x5
135x5
155x1
155x1
155x1
155x1
Lying Dumbbell Skullcrusher (90 second rest)
30x10
30x10
35x4
Speed work felt good, it was taking about 6 seconds to get my 3 reps including racking and unracking the bar. I rotated 3 different grip spacings throughout, and I could probably take those up to 145 without going any slower.
I've been doing mostly straight sets for everything the last few weeks, but I did a little bit of pyramiding for delts and triceps today just for shits and giggles. BPN's felt good, I could have probably gotten 6 or 7 with the 115 but stopped early - I just wanted to try a few and see how it felt.
I kind of got carried away with the power cleans. I was just going to do upright rows but the guy next to me was doing full cleans, so I decided to participate as well. I did 60 seconds rest for the first few sets, then some singles with 30 seconds rest. 155 was pretty easy, could probably do 175 or 185 for a few singles even after the presses.
All in all a damn good workout today.
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Week 5, Friday 8/22
Quads/Hamstrings/Calves
12" Box Squats (60 seconds rest)
95x5
115x5
135x3
135x3
135x3
135x3
Precor Leg Press (2 minutes rest)
230x8
320x8
410x8
500x4
Stiff-Leg Deadlift on a 12" box (2 minutes rest)
95x8
115x8
135x8
155x8
Donkey Calf Raise (90 seconds rest)
490x10
490x8
400x10
Definitely interesting changing the box height from 18" last week to 12" this week. My upper thighs and hip flexors are already feeling sore and tight, which I assume is a good thing. :)
It also felt good doing sldl's on a box - I was able to bring the bar down to my feet the whole time, which is nice because my hamstrings have been chronically tight for the last few weeks.
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Depends on what you consider optimal, as we all have our own opinions.
For what he "wants" there is nothing wrong with it at all IMO. This is more of a power-building routine.
There is no such thing as a perfect routine, but he is doing well and is enjoying his training and that is all that matters.
I understand what you mean, but i have my own opinions on "drug free" training and he doesn't plan on competing, so this is exactly what he needs right now.
Always room for changes, and they will be made as he needs it.
PANDA is correct and Zach is brand new to powerlifting, so this is just the beginning for him.
Just see what happens, i have been training people for years and added over 100 pounds to peoples bench press numbers in a few years, drug free and TRULY drug free, not just claiming it. ;)
You are a big squatter, I'm a big bencher and i train with world class benchers.
Take care.
8)
My apologies if it came off as attacking your program, as that wasnt my intention. I realize that powerbuilding and westside are different, my observation was based on his posts and his log title, nothing else. Also, I think youre taking a stab at my status and claims as far as "drug free" When I said I was, I was. If you asked me now if I am, I wouldnt give you the same answer, but that is for a different thread. Also, I was a big bencher and trained with world class benchers. :P ;D But, most importantly, I again apologize if I came off as an ass.
Jason
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My apologies if it came off as attacking your program, as that wasnt my intention. I realize that powerbuilding and westside are different, my observation was based on his posts and his log title, nothing else. Also, I think youre taking a stab at my status and claims as far as "drug free" When I said I was, I was. If you asked me now if I am, I wouldnt give you the same answer, but that is for a different thread. Also, I was a big bencher and trained with world class benchers. :P ;D But, most importantly, I again apologize if I came off as an ass.
Jason
Not speaking for Overload, but I just want to emphasize the "trying" part of the thread title. I've never done anything remotely close to powerlifting-style programs for an extended period of time, so I'm just putting elements of pl'ing, and some Westside (pretty much the speed bench setup and box squatting) into a program that's geared overall toward some strength but mostly muscle gain. If I had to choose I'd rather look like I could bench 500 than do it, but then again, I'd rather have both.
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holy shit, 135 pound squats :o
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holy shit, 135 pound squats :o
1. Box squats, which I have only done twice, and never on a 12 inch box.
2. I've never claimed to move any impressive weights. My max squat is maybe 275, if that.
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Not speaking for Overload, but I just want to emphasize the "trying" part of the thread title. I've never done anything remotely close to powerlifting-style programs for an extended period of time, so I'm just putting elements of pl'ing, and some Westside (pretty much the speed bench setup and box squatting) into a program that's geared overall toward some strength but mostly muscle gain. If I had to choose I'd rather look like I could bench 500 than do it, but then again, I'd rather have both.
Zach, I wasnt attacking you either. My apologies.
Jason
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why on earth would you put up a training log with such small weights?
Who cares? It seems to be interesting enough to have you posting in it multiple times. If there's a minimum lift quota to post here, please let me know. I'd hate to disappoint you like that.
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Zach, I wasnt attacking you either. My apologies.
Jason
I never took it as an attack. I saw it as feedback, which I appreciate.
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holy shit, 135 pound squats :o
You really shouldnt be trolling this guys log Dave. Give the kid credit for the fact that you KNOW hes not making weights up for it. :D
why on earth would you put up a training log with such small weights?
He is trumping 90% of getbig by even training. :P ;D
Jason
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My apologies if it came off as attacking your program, as that wasnt my intention. I realize that powerbuilding and westside are different, my observation was based on his posts and his log title, nothing else. Also, I think youre taking a stab at my status and claims as far as "drug free" When I said I was, I was. If you asked me now if I am, I wouldnt give you the same answer, but that is for a different thread. Also, I was a big bencher and trained with world class benchers. :P ;D But, most importantly, I again apologize if I came off as an ass.
Jason
It's all good.
Zach and I have been exchanging PMs and emails for a long time about this program, so there are many things "behind the scenes".
It's a solid power building routine that works wonders for the average weight lifter, when he is ready for a full on Westside template, we will go that direction. right now he is right on track.
Wasn't taking a direct stab at your status, it's just that i see so many guys on here claiming natural/drug free, and they are not... ;)
Take care.
8)
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Week 6, Monday 8/25
Chest/Abs
Bench Press (3 minute rest)
160x3
160x3
160x3
160x3
160x3
160x3
Incline Dumbbell Press (2 minute rest)
70x12
70x10
70x6
Flat Dumbbell Flye (90 second rest)
40x12
40x12
40x10
Hammer Strength Abdominal Machine (30 second rest)
55x20
55x20
65x20
65x20
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Week 6, Tuesday 8/26
Back/Biceps/Forearms
Deadlift (from the floor, using foam mats as cushion to keep plates from rolling) (2 minute rest)
135x6
185x6
225x6
275x4
315x2
T-Bar Row (2 minute rest)
115x12
115x10
115x8
Nautilus Pullover (2 minute rest)
110x12
125x12
140x8
Alternating Hammer Curls (90 second rest)
3x40x12
Standing Reverse Wrist Curl (30 second rest)
3x55x15
I'm happy to have hit 315 for a few on the deads. Probably could have done 4 or 5, but I didn't have a belt to use today and I'd rather save my back.
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Congrats on the 315!
i still remember the first time i pulled it.
Good call stopping short of failure, protect your back.
Not sure what type of belt you use, but the Inzer power belts last a lifetime and work better than any other IMO.
Good luck!
8)
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This is perfect for a budget.
http://www.inzernet.com/detail_econobelt.asp?PRODUCT_ID=ECON_POWER_BELT
This is what i have used for 7 years, still looks and feels like new.
http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_BUCKLE13
8)
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Week 6, Thursday 8/28
Chest/Shoulders/Triceps
Speed Bench Press (60 second rest)
8x135x3
Seated Behind-Neck Press (2 minute rest)
95x12
95x10
95x8
Power Clean from floor level (60 second rest, 30 seconds for singles)
115x5
135x5
155x3
175x1
175x1
V-Bar Pressdown (60 second rest)
5x55x12
Lat Pulldown Crunch (30 second rest)
3x60x20
All of my overhead press exercises seem to stall pretty quickly, usually within 2-3 weeks, so I'm going to accellerate my rotation of those. Next week I'll probably work dumbbell presses for a while. I just finally switched out the overhead db extensions for pressdowns after 5 weeks because they were starting to hit a wall, and I didn't want to wait until it hit completely. Cleans are going well, though. Could probably hit 195 or 205 for a single or two.
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glad to see ur training away and making ur log. very detailed and a joy to read.
keep it up and good luck
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Week 6, Friday 8/29
Quads/Hamstrings/Calves
Barbell Front Squat (2 minute rest)
95x6
115x6
135x6
155x4
175x2
Precor Leg Press (2 minute rest)
270x8
360x8
450x8
540x6
590x4 (PR)
SLDL on bench (90 second rest)
135x8
155x8
175x8
Pull-throughs (60 second rest)
60x10
70x10
80x10
Donkey Calf Raise (30 second rest)
400x17
400x10
400x6
I was going to do some more box squats but my gym got rid of the wood boxes I was using, so I'm shit out of luck there. Hit some front squats using a bodybuilder-style grip, haven't front-squatted in a few months and it felt pretty weak.
I managed to hit a personal best on leg presses, with maybe 1 or 2 more in the tank, but since it's almost 100 lbs more than I used last week, I backed off to make sure that I don't kill myself.
Also tried pull-throughs for the first time trying to move the weight mostly with my hips and hamstrings, I definitely like these.
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Week 7, Monday 9/1
Chest/Abs
Bench Press (3 minute rest)
165x3
165x3
165x3
165x3
165x3
Neutral-Grip Dumbbell Press (90 second rest)
3x55x12
Incline Cable Flye (60 second rest)
40x12
40x12
50x12
Lat Pulldown Crunch (30 second rest)
70x20
70x15
70x10
So far so good. I switched out my accessory exercises from the last 6 weeks for a few new ones on Overload's suggestion. The dumbbell presses beat the shit out of my tris and outer chest, which I enjoyed. I also decided to commit to hitting abs at least 2x a week, if not 4, as they're decently defined, but weak as shit.
Overall I'm pleased with the last 2 months - I'm up from 172 to 179, with minimal change in body comp - went from just under 12% based on a 9-site skinfold test to about 12.5, so most of my gain is legit. I'm getting a few compliments from my clients as well, and it snagged me a new client who's been interested in putting on a bit of size and has seen me get a little bigger the last few weeks, so that's always nice too.
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Week 7, Tuesday 9/2
Back/Biceps/Forearms
Nautilus Pullover (90 second rest)
110x12
125x12
140x12
155x6
Reverse Pulldown (90 second rest)
120x12
120x12
120x9
Reverse Hyper (60 second rest)
30x10
40x10
50x10
Barbell Drag Curl (60 second rest)
3x85x10
Dumbbell Wrist Twist (20 second rest)
20x25
25x25
30x20
I figured out how to do reverse hypers on a glute machine that my gym has - it's terrible for glutes, but seems to work ok for reverse hypers. The only problem is that the support pad isn't large enough to support your entire upper body so my arms were working hard to hold myself up, but it seems to work well enough.
Also, I don't know if it's just me, but I didn't feel a damn thing from doing drag curls for biceps. I might give them another shot, but so far I'm not a big fan.
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Good stuff Zach!
Drag curls and concentration curls never did anything for me.
DB Hammer curls and regular BB curls made the biggest improvements.
I always train abs twice a week, one day is all bodyweight movements, the other is weighted machines and rope cable crunches.
Keep it up!
8)
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i do drags...i rathe them...concentration curls no.
I done fulll ROM light preachers other day light light weight like 50lbs
Insane pump and soreness. I rate them also
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great progress. keep it up....
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Week 7, Thursday 9/4
Chest/Delts/Triceps
Speed Bench Press (60 second rest)
8x140x3
Seated Dumbbell Press (90 second rest)
3x50x12
Seated Dumbbell Power Clean (90 second rest)
3x35x12
V-Bar Pressdown (60 second rest)
4x60x12
I tried seated dumbbell cleans for the first time, and those things are brutal as fuck. My shoulders are already sore.
BTW, does anybody use recovery workouts in their program? I've read how a lot of guys will do them 24 hours after a major workout for the same muscle just to boost recovery and GPP. How useful do you think they would be in a program like this? I'm not phenomenally familiar with them.
EDIT: I just found the video from Joe DeFranco on youtube on how to do seated power cleans properly:
www.youtube.com/watch?v=kvVEz-tBgvg
I wasn't even close, so I'll give them another go next week.
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Week 7, Thursday 9/4
Chest/Delts/Triceps
Speed Bench Press (60 second rest)
8x140x3
Seated Dumbbell Press (90 second rest)
3x50x12
Seated Dumbbell Power Clean (90 second rest)
3x35x12
V-Bar Pressdown (60 second rest)
4x60x12
I tried seated dumbbell cleans for the first time, and those things are brutal as fuck. My shoulders are already sore.
BTW, does anybody use recovery workouts in their program? I've read how a lot of guys will do them 24 hours after a major workout for the same muscle just to boost recovery and GPP. How useful do you think they would be in a program like this? I'm not phenomenally familiar with them.
EDIT: I just found the video from Joe DeFranco on youtube on how to do seated power cleans properly:
www.youtube.com/watch?v=kvVEz-tBgvg
I wasn't even close, so I'll give them another go next week.
Active recovery can be very beneficial, but i never got much out of it. i just prefer a heavy day and a light day for each power movement.
Seated cleans? i might have to try those.
8)
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I believe and rate active recovery a lot.
E.g If i am extremely sore say in my chest. At the end of my back day i might simply dipp with b/w to get the blood in the area which takes away a lot of the soreness and makes me recover faster.
I also strongly believing v light weights and enduring a slight bit of discomfort in certain exercises boots rehabilitation.
This is just me though.
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Thanks for the input on the recovery workouts, guys. I may try it here and there and see if it helps or not.
Week 7, Friday 9/5
Quads/Hamstrings/Calves
Barbell Split Squat w/ rear leg elevated on bench (60 second rest)
50x10
50x10
60x10
70x10
Unilateral Leg Press (60 second rest)
90x10
90x10
90x10
Glute/Ham Raise (90 second rest)
BWx8
BWx8
Pull-through (60 second rest)
80x10
90x10
110x10
120x10
Barbell Floor Calf Raise (60 second rest)
135x15
185x15
225x15
275x12
I did everything single-legged for quads today and feel like a complete bitch. Judging by how lame my weights were, I need to start doing unilateral training at least every third workout or so.
The glute/ham raises were done supported under a lat pulldown pad since my gym doesn't have the real machine for these. I went probably about halfway down and all the way up, if I went down to get my thigh parallel to the floor I'd probably rip my hamstring off the bone.
Not a bad workout, really, but the single-leg quad training was a big eye opener.
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Week 8, Monday 9/8
Chest/Triceps
Bench Press (2 1/2 minute rest)
5x170x3
Neutral Grip Dumbbell Press (90 second rest)
60x12
60x12
60x10
Incline Cable Flye (60 second rest)
50x12
50x10
50x8
E-Z Bar Skullcrusher (90 second rest)
3x70x12
I dropped my rest down on the bench press a little today by 30 seconds, and it felt just fine. Also added some extra tricep work to today - I was just doing it on Thursdays but added more because I think that's where a lot of my weakness in benching is coming from.
Oh, does anybody have the Westside Barbell Book of Methods yet? I'm looking for some new reading material and thought about snagging that and Supertraining, everybody seems to rave about Supertraining but I haven't found any reviews for the Westside book.
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Week 8, Tuesday 9/9
Back/Biceps/Forearms
Seated Good Morning w/ rounded lower back (90 second rest)
45x10
95x10
95x10
115x10
135x6
Chest-Supported Barbell Row (90 second rest)
45x10
95x10
115x8
135x8
Close-Grip Pulldown (90 second rest)
130x12
140x8
150x6
EZ-Bar Preacher Curl (90 second rest)
60x10
60x6
Farmer's Walk w/ dumbbells (60 second rest)
60x100 steps
60x60 steps
60x40 steps
Good workout today. I've never really gotten into good mornings until now, so I'm trying to work into them slowly. Tried them seated with a rounded lower back and arched upper back today, but will probably rotate seated, standing, arch, round, barbell, ez bar,etc. to see what I like most.
Also, those farmer's walks are fucking fantastic. My traps and forearms are toast. Although my grip is pretty damn shitty - I'd like to be able to make a lap around my gym floor (approx. 200 steps) with 90's or 100's in a few months.
I also made the decision to try a powerlifting competition next year. My squat and bench are shit, but my deadlift is pretty decent - I've done 405 at a BW of 176 for a single, so I can probably be half-assed competitive if I focus on it for 5-6 months consistently. Now I just need to wait for the 2009 competition dates to come out so I can find a meet to shoot for.
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Week 8, Thursday 9/11
Upper Body DE
Speed Bench Press (30 second rest)
8x115x3
Seated Military Press (60 second rest)
95x10
95x8
95x5
Dumbbell Seated Upright Row (60 second rest)
3x30x12
V-Bar Pressdown (60 second rest)
3x65x12
Chest-Supported Barbell Row (60 second rest)
3x115x10
Standing Hammer Curl (60 second rest)
3x37.5x12
Lat Pulldown Crunch (30 second rest)
40x30
50x30
60x20
My first full-fledged dynamic effort day, finished everything in about 45 minutes. Rather than raise the weight on my speed bench right now, I decided to go back to the weight I began with a few weeks ago and chop the rest from 60 to 30 seconds. Then I'll progress back up to where I was last week and then start the pattern over again.
I'm sweating my ass off because I kept all my rest periods at 60 seconds or less today, and I'm letting myself get out of good cardiovascular shape. Pretty good workout all in all though, looking forward to doing max effort on lower body tomorrow. Back feels great.
BTW, Overload, I'm going to try and have somebody video my deadlifts tomorrow so you can check my form out.
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Week 8, Friday 9/12
Lower Body ME
Barbell Front Squat (90 second rest)
45x10
95x6
135x6
155x4
175x3
Deadlift (90 second rest)
135x3
185x3
225x3
275x3
Pull-through (90 second rest)
110x15
120x15
130x15
Farmer's Walk (rest as needed)
60 lb dumbbells x 400 steps total
Hack Squat Calf Raise (60 second rest)
180x12
230x12
320x8
I brought my camera to the gym to have a co-worker take a video of my front squat and deadlift, and when it came time to film I turned it on and saw "No Memory Stick" on the screen - my wife took it out to copy some pictures and never put it back in. I guess now I can join all the other getbiggers who can't post pics or vids because their cameras are all broken.
BTW, for the guys who are familiar with the Westside template, how is this for a lower body ME day? I could probably have thrown in some more assistance work like glute/ham raises or reverse hypers, but other than that, any comments? Number of sets, reps, rest periods? Anything that can be improved (other than the weights I'm lifting)?
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Week 9, Monday 9/15
Upper Body ME
Bench Press (2 1/2 minute rest)
45x10
95x6
135x3
4x175x3
Neutral Grip Dumbbell Press (90 second rest)
65x12
65x11
65x6
Incline Cable Flye (60 second rest)
50x12
50x11
50x8
1-Arm Dumbbell Snatch (60 second rest)
35x12
45x6
55x6
65x4
Machine Shrug (90 second rest)
320x12
320x12
320x10
E-Z Bar Skullcrusher (90 second rest)
80x12
80x12
80x9
Wide-Grip Lat Pulldown (60 second rest)
110x12
110x10
110x10
Reverse Barbell Curl (60 second rest)
3x50x12
Lat Pulldown Crunch (30 second rest)
3x70x12
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Week 9, Tuesday 9/16
Lower Body DE
18" Speed Box Squat (60 second rest)
45x10
8x125x3
Rack Pulls (just above knee height) 60 second rest)
135x5
225x5
315x3
365x3
Reverse Hyperextension (improvised on a glute machine) (60 second rest)
30x12
50x12
70x10
1/2 range Glute/Ham Raise (90 second rest)
BWx12
BWx9
BWx8
45-degree Calf Raise (60 second rest)
160x12
190x12
190x11
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Week 9, Thursday 9/18
Upper Body DE
Speed Bench Press (30 second rest)
45x10
8x125x3
Seated Dumbbell Press (90 second rest)
55x12
55x11
55x7
Overhead 2-Arm Dumbbell Extension (60 second rest)
80x5
85x5
90x3
95x3
Close-Grip Chins (30 second rest)
BWx8
BWx4
BWx3
Lat Pulldown Crunch (30 second rest)
3x60x20
Pretty low-volume workout, I only had about 45 minutes to get in and out, but not bad. I went a little heavier on the triceps with the DB extensions than I usually do, and it felt pretty good - only the last set was difficult, and that's just because I was resting less than I have in the past on these. I probably should have done another set or two.
I think the extra focus on tricep strength the last 2 months is paying pretty good dividends - I can notice the difference size-wise, and all my pushing lifts are going well. I definitely believe that they respond better to frequency than to high-volume work, though.
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Good stuff!
Strong triceps make big benchers. Ask mike wolfe!
The stronger your triceps get, the more you will bench, and vice versa.
Everything is coming together, good work.
8)
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BTW, for the guys who are familiar with the Westside template, how is this for a lower body ME day? I could probably have thrown in some more assistance work like glute/ham raises or reverse hypers, but other than that, any comments? Number of sets, reps, rest periods? Anything that can be improved (other than the weights I'm lifting)?
Quality over Quantity.
As long as you are busting ass, there usually isn't a need to add anything to what you are doing currently. just change up the order of exercises every now and then, instead of adding more, just sub one in for another. make a trade.
I'd like to hear everyones opinion, i think you are right on track.
As long as cals/carbs/fats(good) are up, you should be growing like a weed.
8)
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As long as cals/carbs/fats(good) are up, you should be growing like a weed.
8)
I'm up about 9 lbs since I first PM'd you. Pretty good gain for about 2 1/2 months.
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For anyone who's interested, I started doing a full Westside-ish split at the end of last week, set up like this:
Monday: Upper Body ME - bench press, 1-2 chest/delt assistance, 1 tricep, 1 upper back, 1 biceps, 1 abs, rest periods 60-120 seconds
Tuesday: Lower Body DE - box squats at various heights, 1 deadlift-type movement, 1-2 additional posterior chain exercises, 1 calf exercise, rest periods 30-90 seconds
Wednesday: off/occasionally cardio or prehab
Thursday: Upper Body DE - bench press, 1-2 chest/delt assistance, 1 tricep, 1 upper back, 1 bis, 1 abs, rest 30-90 seconds
Friday: Lower Body ME - 1 squat-type lift, 1 deadlift-type lift, 1-2 posterior chain assistance, 1 calves, rest 60-120 seconds
I probably won't do any particular lift more than 3 workouts in a row other than the bench presses on M/Th and box squats on Tuesday at various heights. No workout lasting over an hour. Yes? No? Seems like a good beginner Westside/pl'ing setup to me.
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Week 9, Friday 9/19
Lower Body ME
14" Box Squat (2 min rest)
45x10
135x5
185x3
185x3
205x2
Deadlift w/ 4" deficit (90 second rest)
135x3
185x3
225x3
275xMissed
275x1
Standing Arched-back Good Morning (60 second rest)
45x10
95x5
135x5
155x3
155x3
Pull-through (90 second rest)
120x20
130x15
140x12
Seated Calf Raise (90 second rest)
90x12
110x10
130x6
I definitely figured that I'm weakest off the floor after doing deads on a platform today. Everything to the 225 was a piece of cake, and I couldn't believe I couldn't even budge the 275 the first time around. I got it once the second time, but I was shooting for a set of 3. I will have to do these more often, maybe on DE day as well to get used to driving harder off the floor. Everything else seemed pretty decent.
I taped my quads and calves for the first time since April, and the thighs went from 21.5" to 23.5", and calves from 15" to 15.5". No great numbers, to be sure, but at least I'm making some progress there as well.
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Week 10, Monday 9/22
Upper Body ME
Bench Press (2 1/2 minute rest)
45x10
135x6
180x2
180x2
180x2
Incline Dumbbell Press (2 minute rest)
75x10
75x8
75x6
1-Arm Grappler Press (90 second rest)
45x10
70x10
95x6
95x10
Floor Lying Dumbbell Extension (60 second rest)
25x12
30x12
30x8
Machine Reverse Flye (45 second rest)
115x12
130x12
145x10
Came back to incline dumbbell presses after a couple weeks and am still getting stronger. Good stuff.
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Just got home from work - I got rear-ended at a stoplight and my back and neck are destroyed. Going to the hospital now to get a quick checkup and some medical documentation for insurance. Hopefully the damage to my back is minimal, but it's screaming as we speak, and my vision is a wee bit blurry. Woo-ha.
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Just got home from work - I got rear-ended at a stoplight and my back and neck are destroyed. Going to the hospital now to get a quick checkup and some medical documentation for insurance. Hopefully the damage to my back is minimal, but it's screaming as we speak, and my vision is a wee bit blurry. Woo-ha.
Damn bro! Sorry to hear that!
Hopefully it is just a mild case of whiplash.
Any idea how fast they were going when they hit you?
8)
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Got home from the ER at about 4am this morning, after spending about 5 hours in a neck brace because they were worried I had some head trauma - I had a headache and some blurry vision for a few hours after the accident. But it seems like all I have are muscle strains in my lower back and neck. I got some Vicadin for the pain and Flexerol for some low back spasms I was having. So definitely no lower body work today, and we'll see how I feel for Friday. Hopefully i won't have to skip upper body Thursday - it's just speed work mostly so it shouldn't bother me too much.
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No workouts today or tomorrow. Neck and back are still pretty tweaked, I'm trying to get a chiropractor visit set up for tomorrow so I can go back full steam on Monday. In the meantime the heaviest lifting I'm doing is picking up my 1-year-old son.
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Week 11, Monday 9/28
Upper Body ME
Bench Press (2 1/2 minute rest)
45x10
95x6
135x3
185x2
185x2
185x2
Incline Dumbbell Press (2 minute rest)
80x7
80x5
80x3
JM Press (60 second rest)
45x10
95x10
105x8
115x6
I saw my chiropractor right before my workout. My neck is worse than my lower back - maybe an 8 on a scale of 10 while my back is maybe a 6. For legs for at least the next week I'm probably just going to do extensions and curls plus calves, until my spine gets back to 100%. Now I have to deal with settling with the insurance company - they want me to settle already, but I still can't train a good amount of my clients because I do a lot of athlete training using powerlifts and olympic lifts, and there's no way in shit I can think about doing those yet. Any advice on dealing with these insurance guys? I'm still on painkillers and can't stand for more than an hour at a time and they tell me that because my car wasn't all that damaged that I must be trying to take them to the cleaners because I'm greedy.
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Week 11, Thursday 10/02
Upper Body DE
Bench Press (30 second rest)
45x10
95x6
8x135x3
45-degree Incline Bench Press (60 second rest)
95x10
115x8
135x6
155x3
Tate Press (60 second rest)
25x12
35x10
45x8
50x6
Getting better slowly. Still shying away from anything relating to back or legs because my spine is still tweaked in a few places, and everytime I get an adjustment done to fix one thing, something else starts to creep up. Hopefully I can start getting back to some light rows and lower body work by Tuesday and start getting back on track.
On the bright side I haven't lost any weight and my strength seems to be about the same for pressing movements, except pretty much any sort of overhead pressing is out because it makes my right trap seize up.
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not bad buddy..how you liking the tate presses?
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not bad buddy..how you liking the tate presses?
Pretty good. Triceps were pretty sore both days this week, if nothing else from having 2 new exercises in JM presses and Tate presses to rotate in with everything else. My coordination with the Tates kind of sucks right now though.
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Good weights, good program, great advisor (Overload). Keep it up!
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Week 12, Monday 10/6
Upper Body ME
Bench Press (2 1/2 minute rest)
45x10
95x6
135x3
190x2
190x2
190x2
Incline Dumbbell Press (2 minute rest)
80x8
80x5
80x4
JM Press (60 second rest)
95x10
105x8
115x6
Rope Pressdown (60 second rest)
30x20
30x15
Dumbbell Lateral Raise (60 second rest)
20x12
25x12
30x8
Pulldown Crunch (30 second rest)
70x20
70x20
70x15
Pretty decent day. Neck and back didn't give me too much trouble, but I still stayed away from rows for accessory stuff today. I'm going to give my lower body DE day a shot tomorrow and keep it light and short.
I have also come to the conclusion that the reason my bench sucks is because my triceps suck.
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Triceps are so so important at the bench.
My chest sucks though bench is ok cos my tris and shoulders do most of the work.
Sorry to hear about your accident. Was a long time since i looked at your thread. hope all is well again now. Nice progress btw
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Week 12, Tuesday 10/7
Lower Body DE
13" Box Squat (30 second rest)
10x135x2
Reverse Hyperextension (60 second rest)
3xBWx20
Cable Pull-through (60 second rest)
100x20
100x15
100x12
I talked with my chiropractor today about starting serious leg and lower back training again, and he basically told me that for the next 3-4 weeks he wants me only using 20-30% of my normal weight for anything involving my posterior chain. Talk about a kick in the nuts. Pretty much the only things I can do that don't bother any of my injuries are bench work and upper body accessory stuff. Fuck.
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Week 12, Thursday 10/9
Upper Body DE
Bench Press (30 second rest)
45x10
95x6
8x145x3
Floor Dumbbell Extension (60 second rest)
35x10
35x8
40x6
Rope Pressdown (60 second rest)
30x25
30x20
Incline H-Roll (60 second rest)
10x20
15x20
20x10
Wide-Grip Pulldown SS with Pulldown Crunch (60 second rest)
100x15 and 70x20
110x12 and 70x20
120x8 and 80x10
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I haven't updated this thing in a week, so here goes with my last few workouts:
Week 13, Monday 10/13
Upper Body ME
Bench Press (2 1/2 minute rest)
45x15
95x6
135x3
195x2
195x2
195x2
45-degree Incline Barbell Press (90 second rest)
95x6
135x6
155x4
Lying EZ-Bar Extension (90 second rest)
80x8
90x6
100x6
Barbell Front Raise (60 second rest)
30x10
40x8
50x8
60x6
Close-Grip Cable Row (60 second rest)
100x12
120x10
140x10
Farmer's Walk (60 second rest)
60x100 steps
60x100 steps
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Week 13, Tuesday 10/14
Lower Body DE
13" Box Squat (30 second rest)
45x6
95x3
10x115x2
Rack Pull (3rd pin from bottom) (60 second rest)
135x6
225x3
275x3
315x3
405x2
Weight Plate Leg Curl (60 second rest)
25x10
45x6
45x6
Cable Pullthrough (60 second rest)
150x10
150x10
150x10
Farmer's Walk up stairs (60 second rest)
60x60 steps
60x60 steps
60x30 steps (2 steps at a time)
I have to say that I like the leg curls with the weight plate simply because there's no eccentric loading on the hamstring. It feels like I could do those a couple times a week for accessory and recovery without any issues.
Also, definitely doing ridiculous amounts of foam rolling and stretching. Things feel ok the day or so after an adjustment, but by the time I go back for the next one things are getting pretty vicious again.
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Week 13, Thursday 10/16
Upper Body DE
Bench Press (30 second rest)
45x10
95x6
8x125x3
Reverse-Grip Bench Press (60 second rest)
95x6
115x6
135x6
155x3
Rope Pressdown (60 second rest)
30x30
30x25
30x13
H-Roll (60 second rest)
3x10x20
1-Arm T-Bar Row (60 second rest)
3x45x10
I like the 1-arm T-bar rows as well for two reasons: one, having to grab the bar sleeve seems like it would benefit my grip considerably, like rowing with a fat bar; two, I did them with a bar in the corner, but instead of facing away from the wall I faced toward it, so the bar kind of rowed up and behind me before coming forward a little bit at the contraction. It's also good for my back issues because I can brace one arm on a leg for stabilization. Felt pretty damn good, these will see regular rotation now.
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Week 13, Friday 10/17
Lower Body ME
Seated Good Morning (2 minute rest)
45x10
95x6
115x3
135x1
Zercher Squat (2 minute rest)
95x6
115x6
2x135x6
1/2 GHR (90 second rest)
BWx12
BWx12
BWx10
Question for anybody with the seated good mornings - I did them with a bench inside the squat rack, and I basically came forward until the bar racked on the side safety supports, then did the concentric phase from a dead stop. Good? Bad? Anybody?
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Week 14, Monday 10/20
Upper Body ME
Bench Press (3 minute rest)
45x15
95x6
135x3
3x200x1
Neutral Grip Dumbbell Press (2 minute rest)
5x70x5
Barbell Front Raise (60 second rest)
3x50x10
Close-Grip Cable Row (60 second rest)
4x140x10
Everything felt pretty decent, I am hoping that in 2 weeks when I try for a new bench max I can tag on another 30 or more pounds from what I did this workout, but we'll see. Focusing on the triceps has been helping, and I think I need to start adding more rowing work, as my lats are basically nonexistant when viewed from the front. I did cable rows yesterday, I think I might throw in some chest-supported rows for higher reps or lying scapular retractions at the end of today's lower body DE stuff. My sticking point is the bottom 1/4 of the rep, and I know my lats are fucking me over big time.
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Week 14, Tuesday 10/21
Lower Body DE
13" Box Squat (30 second rest)
10x125x2
Zercher Squat (2 minute rest)
45x6
95x6
135x6
2x185x5
55cm Stability Ball Hamstring Curl (60 second rest)
3x20
Bodyweight Row (60 second rest)
BWx12
BWx12
BWx8
A couple things - I tried going using a rack-to-rack stance, pulling from the front pins on the squat rack that are about 2 feet or so off the ground, then squatting until my elbows hit my mid-inner thigh. It felt good, better than regular squats because of the lack of spinal compression. My adductors and glutes got killed from those. I threw in the swiss ball leg curls because my back was tired from all the squatting and just went for a good contraction at the top.
I've been also wanting to do reverse band pulldowns for lat work on bench day but don't have any bands to do it with. One of the other trainers here suggested doing bodyweight rows on the Smith machine to simulate the movement. I racked the bar right where it would be at chest level if I were doing flat bench, then moved the bench back so only my lower legs were resting on it, then just rowed up. Probably not the exact same but it'll do. I really don't think my chest is the weak point on my bench anymore - I've seen guys with smaller chests but better backs and delts bench a lot more than I can.
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Great log as always.
Deltsa re very important in bench pressing.
A lot of people can get it a few inches off the chest though that sticking point which may only be an inch or 2 is where they often fail...this is the 'shoulder bit' of the bench press.
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Good stuff!
I've never done seated good mornings so i can't comment on that.
For lats do some machine or DB pullovers(i prefer machine) supersetted with close grip pull downs, hold and squeeze real hard at the bottom. focus on pulling with the elbows only keeping the lats flexed the entire time.
8)
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Week 14, Wednesday 10/22
Accessory Stuff
Decline Barbell Crunch (45 second rest)
45x15
65x15
2x85x15
Bodyweight Hyperextension (30 second rest)
3x15
Wide-Grip Lat Pulldown (30 second rest)
3x40x20
For the decline crunches I set a bench up in the power rack and then set the pins so I could hook the barbell to my stomach like a Zercher squat. Don't know where I got the idea, but I like them. Could definitely go heavier next time around.
I also did some pulldowns with about 30% of my usual weight for high reps and just to give my lats a bit of extra stimulation. The whole workout took less than 15 minutes.
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Week 14, Thursday 10/23
Upper Body DE
Bench Press (30 second rest)
8x105x3
Reverse Grip Bench Press (60 second rest)
3x135x5
Overhead Dumbbell Extension (60 second rest)
2x70x12
70x10
Land Mine (90 second rest)
3x25x8
1-Arm T-Bar Row (30 second rest)
4x70x3
Bodyweight Row (60 second rest)
2xBWx12
BWx8
Holy fuck, Land Mines are now my favorite shoulder/upper back exercise ever. No joke. Holy shit.
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Westside was meant for guys already benching 500 and squatting and pulling 700, waste of time for someone at your level honestly.
So my 132 lb wife (who is a record holder in the federation we compete in) cant train westside with me and the guys? ;D
Get real.... Westside will work for everyone if you actually train Westside. its when people start fucking with the system that things go to pieces and they have problems.
As far as this thread goes, i'd call it a Westside Derived Powerbuilding Routine (or something like that ;) )
Things look good.... just lift some weights.
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As far as this thread goes, i'd call it a Westside Derived Powerbuilding Routine (or something like that ;) )
Things look good.... just lift some weights.
Thanks, I know it's not perfect, but I'm still trying to really figure out where all my weak links are in the big 3 so I can start using a more standardized Westside program. Plus I'm trying to figure out how to improvise the big Westside staples like reverse hypers and GHR's without access to the traditional machines.
Either way, I'm making good progress so far.
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Get real.... Westside will work for everyone if you actually train Westside. its when people start fucking with the system that things go to pieces and they have problems.
This is true, but i did follow WS word for word per Louie for almost 3 years and i made better gains once i changed a few things due to personal choice.
Some exercises just didn't work for myself and others, so we made changes and the gains continued.
WS is a perfect template to start with.
Glad to see you here Vet.
8)
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Week 14, Friday 10/24
Lower Body ME
13" Box Squat (2 minute rest)
95x5
135x5
2x185x2
205x2
225x1
Sumo Deadlift (90 second rest)
135x5
185x5
225x3
1/2 GHR (60 second rest)
2xBWx12
Rope Pushdown (for recovery, triceps were sore)
30x30
If I learned one thing from Friday's workout, it's that sumo deadlifts are far more uncomfortable than I imagined they'd be. 225 felt hard as shit, almost harder than 315 when I pull conventionally. I think I'll stick to conventional pulls.
Also, I was somewhat impressed with getting 225 on the box squat. It might not seem all that special to everyone else, but 6 months ago I couldn't get a decent single out of 225 with a regular squat, let alone off a box. Now, even with my back and neck being screwy from the car accident, I could have probably done more than one, but I didn't want to push it too much.
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Week 15, Monday 10/27
Got a little carried away on the bench press stuff today and finished my CAT bench program a week early.
Upper Body ME
Bench Press (3 minute rest)
45x12
95x6
135x3
185x1
205x1
215x1
225x1 (20 lb increase from start of CAT program)
Floor Press (2 minute rest)
135x5
2x185x5
1-Arm Overhead Dumbbell Extension (60 second rest)
30x12
30x12
30x10
Barbell Upright Row (60 second rest)
4x95x6
Chest-Supported Barbell Row (60 second rest)
4x135x6
So I thought the 20 lb increase in my max bench in the last 15 weeks wasn't too bad. Still pretty pathetic compared to other guys here, but at least it's moving again.
I did notice doing the floor presses that my elbows have a tendency to want to pop out to the side just above the halfway point. I have no idea what imbalance that's indicating, but I'm sure it's a factor in my shitty pressing.
I may do a 2nd workout later today and beat my triceps down a bit with some higher rep stuff - bodyweight dips, pressdowns, and some more lat work. I noticed today that I don't ever do my rows with the same grip I bench with, so I remedied that today.
Anyway, I'm still a complete clusterfuck of weaknesses and imbalances, but at least I know that. That should count for something.
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Good work!
Gains of 15-20 pounds per CAT cycle are pretty common, and you should continue to make these kinds of gains each cycle as long as your eating enough.
Just think, a year from now you can be pressing 300+.
That's how this system works, slow progression over an extended period of time. Deload, rinse and repeat. i've been using this system for a few years now and i haven't plateued in bench strength very much at all.
On the floor press, make sure your shoulders are back and tight, try to arch if you can. focus on pulling the eldows in and down, then press straight up trying to tear the bar in half with your hands.
8)
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Week 15, Tuesday 10/28
Lower Body DE
13" Box Squat (45 second rest)
45x6
95x3
10x135x2
Power Clean to 13" Box (60 second rest)
95x5
115x5
2x135x1
155x1
Standing Rounded Back Good Morning (60 second rest)
45x12
2x95x12
115x8
Walking Barbell Pullthrough (60 second rest)
2x60x28 steps
Standing Barbell Calf Raise (30 second rest)
3x135x15
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Wednesday, 10/29
Squat/Deadlift Accessory
Wide-Grip Lat Pulldown
3x60x20
ss w/
Cable Pullthrough
3x80x20
ss w/
Close-Grip Cable Row
3x70x20
I've been reading a lot more about the idea of short, specialized workouts 24 hours after a major workout per the Westside system and am going to try adding 1-2 a week, with extra focus on my lats and lower back. Nothing fancy, todays workout took a whopping 5 1/2 minutes to complete, but it got me breathing pretty heavy and I've got blood moving in my hams, low back and lats. I will also try to add a special workout on Friday after Thursday's upper body DE stuff, just extra work for my triceps and lats, again keeping it high rep, low rest, low volume recovery kind of stuff.
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i'd like to see how well that works. looks like an interesting theory and i know i'd like some "easier" workouts to abbreviate the heavy.
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Here are the links to the Westside articles I'm talking about, in case you're interested:
http://www.westside-barbell.com/Articles%20Top%20Ten/PDF.Files/03PDF/Extra%20Workouts.pdf
http://www.westside-barbell.com/Articles%20Top%20Ten/PDF.Files/03PDF/Extra%20Workouts%202.pdf
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Thursday, 10/30
Upper Body DE
Bench Press (45 second rest)
45x15
95x6
8x135x3
Overhead EZ-Bar Extension (45 second rest)
4x70x10
Seated Bent Laterals (30 second rest)
4x25x8
Reverse-Grip Pulldown (45 second rest)
3x150x6
Standing Hammer Curl (30 second rest)
3x47.5x6
Decline Band Crunch (30 second rest)
4x15 w/ gray band w/ handles
Nothing fancy. Today felt a little bit off. I couldn't pin it down, but it just didn't feel like everything was moving at 100% today for some reason. Oh well, I'll live.
As a side note, I ordered the WSBB Book of Methods last night, should be here in a couple days. Looks like a good read.
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Friday, 10/31
Just a quick recovery/special workout for triceps after yesterday's upper DE day:
Unstable Pushups (30 second rest)
2x15
Rope Pressdown (30 second rest)
5x35x10
Lower body ME is in a couple of hours, after the chiro appointment.
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Friday, 10/31 (Part 2)
Lower Body ME
17" Box Squat (90 second rest)
45x12
95x6
135x3
185x3
225x3
275x1 PR
Standing Rounded Back Good Morning (90 second rest)
95x12
115x10
135x5
Suitcase Deadlift (90 second rest)
30x10
50x10
70x10
Cable Pullthrough (60 second rest)
2x150x15
150x12
Farmer's Walk up stairs (60 second rest)
2x80x1 trip up and down
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Quick note - anybody have any recommendations on how to increase hip stability for the wide-stance squats used in p'ling? The last 2 ME days with my box squats my hips have been pretty shot for a couple days after. I stood up off my couch a few hours after Friday's leg work and my right hip completely gave out, dropping my ass clean to the ground. Work some extra adduction stuff, maybe?
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Monday, 11/3
Start of a new CAT bench cycle:
Upper Body ME
Bench Press (2 minute rest)
45x12
95x6
6x165x3
Floor Press (2 minute rest)
185x5
2x185x3
1-Arm Overhead Dumbbell Extension (45 second rest)
30x15
30x12
30x10
30x4 (right arm only)
Hammer Strength Row (30 second rest)
3x90 per side x10
Rope Face Pull (30 second rest)
3x40x20
Side/Front Raise (60 second rest)
2x10x10
Rope Pulldown Crunch (less than 30 second rest)
3x60x15
Deloading on the bench press, pretty easy. The floor press still feels weird as hell, like I should be able to move way more than I am. Maybe I shouldn't be doing it after bench, and should leave it until I start a more traditional Westside ME day and use it as a core exercise and not accessory work.
I threw an extra set of extensions on my right side as it seems to be a bit weaker than the left. I'm going to keep working the unilateral training at least 1-2x/week until it comes up to par.
The front/side raises are pretty brutal. I haven't seen anybody else really do them, but I'm sure someone else has thought of it before me - start a lateral raise, then bring the hands together at the top, then lower, then do a front raise and reverse the movement. Hits all 3 heads in a short time.
Got Westside's Book of Methods in the mail on Saturday and have read about half of it. A lot of the more important stuff is repeated a lot, but it doesn't seem like you'd read it through and then need extra clarification on much. Louie pretty much beats the system into your head page after page. I like it, it was definitely worth the $50 for me. I also want to check out some of the stuff he references, like Supertraining and some of the Russian stuff.
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Tuesday, 11/4
Lower Body DE
13" Box Squat (60 second rest)
45x12
95x6
12x150x2
Speed Deadlift from floor (30 second rest)
8x175x1
GHR on 45-degree back extension (45 second rest)
BWx12
BWx8
BWx6
Cable Side Bend (no rest from side to side)
2x70x20
Front Neck Raise ss/ w/ Rear Neck Raise (no rest)
10x12 ss/ w/ 10x12
10x10 ss/ w/ 10x10
Squats and deads were both done at 55% 1RM (275 box squat, 315 deadlift, haven't done much deadlifting since my car accident). Felt ok for the most part after the first 2 or 3 sets. I'm adding the neck work to see if it helps my rehab, my neck gets pretty angry with me most days now that the rainy season is setting in.
Still getting 3 adjustments a week from my chiro, combined with hot baths and lots of foam rolling and stretching all day long. Still not going at 100% yet even though my weights are increasing from pre-accident numbers. I think I could probably hit 315 on the box and 365 at least off the floor, but I'm hesitant to try it this early and am just going to work up to it a few pounds at a time.
I saw that there's a powerlifting comp in December here in town, definitely not going to compete but I'd like to go check it out and see how they work. I'd like to be able to do the same show next year and hit some half respectable numbers.
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Attending meets will teach you a ton bro.
Another thing is pracitice squating and deadlifting without a mirror(if you use a mirror currently), as this can throw you off if you have never done it without a mirror. my first meet was crazy because i had never squated without a mirror to check my form.
Also get a feel for how the judges call the lifts and learn what NOT to do.
Make sure you start following commands and proper form now, so you don't have to wing it in a meet. one of the most common mistakes i made was racking the bar before the command on bench, i was in a bad habit of just racking it after a lift, and when you are maxing out you don't always have your wits about you and you react on instinct. when you do ME lifts, hold the bar at the top for 3 seconds before you rack it(maybe even have a partner give commands PRESS/RACK), because many judges make you do this in competition. well, at least if you compete in a real FED with rules that are actually followed. i've been to meets where the rules were pretty much anything goes, guys were even bouncing the bar off their stomachs...sad.
100% RAW is where it's at bro...check it out.
EDIT - I just realized 100% RAW has nothing on the West Coast...yet.
8)
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Caught a stomach bug Tuesday night and spent all last week trying to recover from it, so missed Thursday and Friday.
Monday, 11/10
Upper Body ME
Bench Press (2 minute rest)
45x15
95x6
135x3
6x170x3
Close-Grip 45-degree Incline Press (90 second rest)
115x5
2x135x3
145x3
1-Arm Overhead Dumbbell Extension (no rest, just back and forth between sides)
30x15
30x8
30x4
5x30x2
Hammer-Strength Row (30 second rest)
2x90x12
90x8
Rope Face Pull (30 second rest)
3x50x20
Upped the work on triceps today, my right arm is weaker than my left and I'm trying to bring the balance up. 8 sets with the 30, just back and forth from arm to arm until I finished. 37 reps across 8 sets, just going to do this for 2-3 weeks and try and get 1-2 more reps total each time.
I've also noticed benefit in the special workouts I've been doing a few times a week. I've noticed faster recovery along with increased GPP. I've also been doing a lot of SMR to work on the scar tissue in my back that won't go away from my stupid car accident. I'm still getting 3-4 days a week where I wake up with knots in my lower back that make it extremely uncomfortable to stay on my feet until I've foam-rolled it for 5-10 minutes.
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Tuesday, 11/11
Lower Body DE
13" Box Squat (60 second rest)
45x12
95x6
10x165x2
24" Dumbbell Box Squat/Box Jump (45 second rest)
BWx5
20x5
30x5
45x2
Cable Pullthrough (60 second rest)
150x20
150x16
150x13
Close-Grip Lat Pulldown (60 second rest)
70x20
80x20
90x10
Could have gone heavier on the box jumps for sure, maybe 50's or 55's for 2 or 3. Did a box squat off a 17" bench onto a 24" box jump. Also decided that I'm going to do lats/rear delts/triceps in some form every day for the next 2 weeks and then back off the special work for a week or two, see what happens.
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Quick upper body accessory work, took less than 15 minutes:
Tate Press (30 second rest)
3x20x20
Side Lateral Raise (30 second rest)
2x15x20
Bent Lateral Raise
1x12x30
Also found a pair of what look like monster minis and a single mini band behind the training desk at my gym. Gonna see what I can do with these later this week.
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More upper body accessory work with a mini band:
Doubled mini band pressdown (30 second rest)
20, 10
Overhead mini band extension (30 second rest)
2x30
1x15
Rear delt machine (30 second rest)
2x100x20
Lower body accessory stuff around 1 this afternoon.
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More accessory stuff, this time for lower body:
45-degree back extension (30 second rest)
2x15
Leg Extension (30 second rest)
30x20
2x35x20
Standing Good Morning with mini band and monster mini (30 second rest)
3x15
All just super light recovery stuff. Going to try speed benching with monster minis tomorrow.
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Thursday, 11/13
Upper Body DE
Bench Press (60 second rest)
45x20
95x6
(added monster minis)
95x3
9x135x3
Incline Neutral Grip Dumbbell Press (60 second rest)
(mini band across back)
40x15
40x11
Floor Dumbbell Extension (30 second rest)
2x25x12
25x7
Reverse Band Pulldown (60 second rest)
3x12 w/ doubled monster minis
Low Incline (20 degrees?) Incline Reverse Band Pulldown (60 second rest)
2x12 w/ doubled monster minis
Band Upright Row w/ monster mini band (30 second rest)
3x20
Lots of band shit today, just because I've never used them before and I got a little carried away. I know I'm not setting the bands up right for speed bench, because I slip-knotted them to the base of the power rack and they were going slack about halfway down to my chest. I think they're the 42" bands, I don't know if I need the shorter ones for bench work or if there's a better way to set it up. I tried doubling them and it was hard as fuck, couldn't even do a good speed set with just the empty bar. I took a picture of my setup if anybody has any advice, or maybe I'm just a pussy and need to suck it up with them doubled. Problem is I could barely lock out 1 with 135 when they were doubled.
I also really, REALLY like the reverse band pulldowns. Couldn't get it quite to my chest at a flat angle, so I upped the bench 2 notches above flat and was able to do it. Lats are screaming.
Probably not the most perfectly structured Westside DE day, but it was fun fucking around with the bands a little bit. I need to get more than just 1 mini band, though, some stuff I think the monster minis are a little thick for.
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Friday, 11/14
Lower Body ME
Olympic Stance Front Box Squat (90 second rest)
45x20
95x6
135x4
155x3
175x3
195x1
Straight-Leg Cable Pullthrough (60 second rest)
3x80x15
Incline Upright Row (60 second rest)
3x60x12
Lateral Roll Squat
30x12 each side
2 things - I'm waaaaaay weaker on the pullthroughs with straight legs, and the lateral roll squat does not work well with a barbell on your back. I'm going to try it with a couple of dumbbells racked on my delts tomorrow for lower body DE day.
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Monday, 11/17
Upper Body ME
Bench Press (2 minute rest)
45x15
95x6
135x3
6x175x3
Incline Neutral Grip DB Press w/ mini band (90 second rest)
40x20
40x11
40x7
1-Arm Overhead DB Extension (no rest between sides)
30x10
30x8
30x5
30x4
4x30x3
Underhand Chins (60 second rest)
2xBWx6
BWx5
BWx3
Swiss Ball Cable Crunch (30 second rest)
3x25x12
Bench feels good and easy. I think I was trying to place it too low previously (right over the sternum), and moved it up so it's about an inch under nipple level and it felt smooth as hell.
Adding the mini band again to the db presses killed my tris, but I was able to get more reps total in 8 sets of dumbbell extensions than I did last week (up 2 total reps) so I'm thinking/hoping that the extra tricep stuff I've been doing on my off days is paying off.
As a side note, my bodyweight has stayed the same the last few weeks, if not down slightly, but I think I'm looking a bit larger/leaner. Haven't done any extra cardio but have been pushing the GPP and keeping rest under 2 minutes on everything, usually 60 seconds or less on supplementary work.
Extra delts and upper back tonight when I get home from work, probably DB laterals and bent laterals and some band upright rows for 20+ reps. Probably a few sets of band extensions as well.
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Tuesday, 11/18
Lower Body DE
17" Box Squat (60 second rest)
45x12
95x6
12x135x2
Dimel Deadlift (60 second rest)
2x135x20
Hammer Strength 1-leg Curl (30 second rest)
35x15
35x15
35x10
Barbell Row (60 second rest)
3x135x10
Cable Side Bend (toward stack) (no rest)
35x20
35x20
40x20
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Wednesday, 11/19
Lower Body Accessory
Hip Mobility Squat to Lunge (60 second rest)
3x8 per side
Bodyweight Walking Lunge (30 second rest)
2x20
Swiss Ball Leg Curl (30 second rest)
3x15
I like the hip mobility squat quite a bit, as my hips and adductors get pretty tight from still being new to wide-stance squatting. It's basically standing sideways to a bar in a smith rack set at shoulder height or lower, then side-squatting under it and rotating into a lunge position. There's a video of it on T-Nation if I can find it anywhere.
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Thursday, 11/20
Upper Body DE
Rack Bench Press (60 second rest)
45x12
95x6
9x135x3
Standing Behind-Neck Press (60 second rest)
45x15
65x15
65x12
65x8
1-Arm Overhead DB Extension (no rest)
30x12
30x8
30x5
30x4
4x30x3 = 41 total reps in 8 sets, up 4 reps from when I started doing these a week ago
Super Pullover (30 second rest)
3x40x15
Land Mine (60 second rest)
3x25x10
Also tried something new and have no idea what to call it - put an Olympic bar in the corner as though for t-bar rows. Stood facing the wall, then bent and twisted to the side, cleaned the bar up to the chest, then did a double-arm press. I had 3 25lb plates on it, and did 4 reps per side. Seems pretty nasty for the side delts and mid/lower traps. I'm sure nobody knows what the fuck I'm talking about, so maybe I'll video it the next time I'm in the gym. I'll try it for a few weeks and see if it's worth a shit or not.
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Thursday, 11/13
Upper Body DE
Bench Press (60 second rest)
45x20
95x6
(added monster minis)
95x3
9x135x3
Incline Neutral Grip Dumbbell Press (60 second rest)
(mini band across back)
40x15
40x11
Floor Dumbbell Extension (30 second rest)
2x25x12
25x7
Reverse Band Pulldown (60 second rest)
3x12 w/ doubled monster minis
Low Incline (20 degrees?) Incline Reverse Band Pulldown (60 second rest)
2x12 w/ doubled monster minis
Band Upright Row w/ monster mini band (30 second rest)
3x20
Lots of band shit today, just because I've never used them before and I got a little carried away. I know I'm not setting the bands up right for speed bench, because I slip-knotted them to the base of the power rack and they were going slack about halfway down to my chest. I think they're the 42" bands, I don't know if I need the shorter ones for bench work or if there's a better way to set it up. I tried doubling them and it was hard as fuck, couldn't even do a good speed set with just the empty bar. I took a picture of my setup if anybody has any advice, or maybe I'm just a pussy and need to suck it up with them doubled. Problem is I could barely lock out 1 with 135 when they were doubled.
I also really, REALLY like the reverse band pulldowns. Couldn't get it quite to my chest at a flat angle, so I upped the bench 2 notches above flat and was able to do it. Lats are screaming.
Probably not the most perfectly structured Westside DE day, but it was fun fucking around with the bands a little bit. I need to get more than just 1 mini band, though, some stuff I think the monster minis are a little thick for.
Zach, Im not trying to sound like an ass here, but in my opinion, you raent really strong enough yet to need to do a DE day, let alone use the bands. if you want to try something besides a ME day, try to work in a RE day, doing sets of 3 or 5.
Jason
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Zach, Im not trying to sound like an ass here, but in my opinion, you raent really strong enough yet to need to do a DE day, let alone use the bands. if you want to try something besides a ME day, try to work in a RE day, doing sets of 3 or 5.
Jason
No problem, I appreciate the feedback. I have no plans to become the king of bands or anything, like I said in an earlier post I had found a few jumpstretch bands that had been abandoned at the gym by a trainer who doesn't work there anymore and decided to fuck around with them. Pretty much all I'll probably keep using them for is accessory/recovery stuff, stretching, and occasionally wrap one around my back for DB presses. I know I'm still pretty early to be needing it on a regular basis the way Westside typically prescribes. But I will disagree with you about the DE stuff. If nothing else I like it to help maintain general athleticism, and I do think improvements in my DE lifts have been translating to ME days.
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No problem, I appreciate the feedback. I have no plans to become the king of bands or anything, like I said in an earlier post I had found a few jumpstretch bands that had been abandoned at the gym by a trainer who doesn't work there anymore and decided to fuck around with them. Pretty much all I'll probably keep using them for is accessory/recovery stuff, stretching, and occasionally wrap one around my back for DB presses. I know I'm still pretty early to be needing it on a regular basis the way Westside typically prescribes. But I will disagree with you about the DE stuff. If nothing else I like it to help maintain general athleticism, and I do think improvements in my DE lifts have been translating to ME days.
There are no limits dude.
I have 7 high school kids benching 300+ right now and they use bands every week. one of the 16 year olds is benching 295 and dead lifting 475 at 185 pounds, 8 months ago he was pressing 215 and pulling 385. i attribute ALL of the gains to adding bands and a DE day in the last year. Louies recommendation to beginners is adding a DE day in almost every situation.
Enjoy training for what it is, with the gains you have made, it's hard to argue you are doing anything wrong IMO.
8)
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There are no limits dude.
I have 7 high school kids benching 300+ right now and they use bands every week. one of the 16 year olds is benching 295 and dead lifting 475 at 185 pounds, 8 months ago he was pressing 215 and pulling 385. i attribute ALL of the gains to adding bands and a DE day in the last year. Louies recommendation to beginners is adding a DE day in almost every situation.
Enjoy training for what it is, with the gains you have made, it's hard to argue you are doing anything wrong IMO.
8)
Thanks dude, I'm just enjoying lifting again after feeling pretty stale for several years with no significant progress.
Friday, 11/21
Lower Body ME
#1 Pin Rack Deadlift (2 minute rest)
135x3
185x3
225x3
275x1
315x1
315xMissed
45-degree Back Extension (60 second rest)
4x65x6
75x3
Lateral Roll Squat (60 second rest)
BWx10/side
10x10/side
20x6/side
Cable Pullthrough (60 second rest)
3x175x10
Cable Side Bend toward stack (no rest)
45x20
50x15
My grip sucks donkey balls so my deadlift blows. Strapped I've pulled 405, but with just chalk I could just get a single with 315 before my grip was gone. I'll be trying to work my grip a little more often - static holds, farmer's walks, hex dumbbell holds, etc.
I'm willing to give the lateral roll squats a few more workouts before I decide on them, they do seem to hit my glutes and vastus lateralus pretty significantly, but they're awkward as shit for me right now. I blew the shit out of those pullthroughs today, though. Had to pin a 25lb plate to the stack because I've had it maxed out for a couple weeks now. I know it's a double-pulley so what I'm using isn't 100% accurate, but still. I can only get about 20 more pounds heavier before I run out of ways to make it heavier.
-
Upper Body Accessory
Cable Crossover (30 second rest)
2x25x25
Standing Military Press (30 second rest)
3x45x15
Windmills
10lb plates x 10 front and back
Straight bar skullcrusher to throat (60 second rest)
3x45x15
My shoulder girdle is a little tight from doing behind-neck presses yesterday. Not bad, just tight, so I was just trying to put some blood into the muscles and help everything recover smoothly. I'm feeling pretty decent now and will just keep up with stretching and more accessory work if I think I need it over the weekend.
I've also been reading Pavel's "The Naked Warrior" and am trying his "grease the groove" philosophy on chinups - basically, since I'm a trainer and in a gym all day, anytime I walk past a chinup bar and I'm not working with a client, I jump up and do 3 wide-grip chinups. Today I've probably done around 20 spread throughout the day, and it's supposed to show pretty rapid increases in overall reps when done for a couple weeks. Sounds logical, not unlike all the special workouts I've been doing, and those have been extremely beneficial.
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Monday, 11/24
Upper Body ME
Bench Press (2 minute rest)
45x15
95x6
135x3
5x180x3
Standing Behind-Neck Press (60 second rest)
45x15
65x17
65x12
65x8
Tate Press (60 second rest)
3x30x20
Low Incline Reverse Pulldown w/ Monster Minis (60 second rest)
5x12
Low Pulley Face Pull (60 second rest)
90x15
100x15
110x12
First of all, it's interesting to look back and see that the last time I had to use 180 lbs for my bench in the CAT program it was for 3 sets of 2 reps, now it's up to 5 sets of 3 reps. 1080lb volume versus 2700lb volume. Pretty exciting for me, even if it's still way lower than I want it. I also started raising my head and shoulders off the bench at the bottom of the rep and it seems to really help "uncoil" the rep and keep it grooved a little nicer than without doing it.
I also think that I can probably up the rest on my supplementary exercises on ME day and drop the reps a little. I'm still progressing nicely as is, but some 3-5 rep work for overhead presses and tricep work surely can't hurt. Goudy's overhead pressing videos also provided a little bit of inspiration to try and drop the reps and up the weight on that particular exercise.
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Tuesday, 11/25
Lower Body DE
Speed Deadlift (30 second rest)
45x15
135x3
10x185x1
Zercher Squat (90 second rest)
135x6
185x5
2x205x3
Farmer's Walk up stairs (90 second rest)
40x3 trips (no straps)
70x2 trips (straps)
Bent-Over Barbell Shrug (60 second rest)
3x60x15
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Great looking logg mate, enjoyed readin through it. Keep pushing hard!! I havnt been on the boards for ages and its good to see some guys working their asses off!!
davie
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Thanks, I appreciate the kind words.
Wednesday, 11/26
Abs/GPP
Swiss Ball Knee-Ins (30 second rest)
9, 8, 7
Lat Pulldown Crunch (60 second rest)
70x15
2x70x12
70x10
Farmer's Walk up stairs, no straps (60 second rest)
30x3 trips
30x2 trips
30x1 trip
Just something to boost my work capacity. I took the swiss ball knee-ins off the elitefts.com video index for exercises, and they're fucking brutal. I think it's Hannah Johnson who demos them and cranks off 10-12 with her hands elevated on a decline bench like it's nothing. I had to bring my hands onto the floor and was still wobbling like a complete pansy.
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No upper body DE yesterday, gym was closed.
Friday, 11/28
Lower Body ME
Seated Good Mornings (2 minute rest)
45x15
95x6
115x3
135x3
145x3
17" Front Box Squat (90 second rest)
135x6
155x6
155x6
Hammer-Strength 1-leg Curl (45 second rest)
40x15
45x12
50x8
Farmer's Walk up stairs, no straps (60 second rest)
30x3 trips
30x3 trips
30x2 trips
Underhand Chinups (60 second rest)
BWx10
BWx6
I'll save Dave the effort and put in "30 lb farmer's walks, what a beast!!!!!!" Maybe even a "we can't all be 180lb monsters doing front squats with 155 like you, oh brother...."
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Monday, 12/1
Upper Body ME
Bench Press (2 1/2 minute rest)
45x15
95x6
135x3
5x185x3
Standing Behind-Neck Press (60 second rest)
2x65x15
65x10
Tate Press (60 second rest)
3x32.5x20
Chest-Supported BB Row (90 second rest)
3x135x8
135x7
Low Pulley Face Pull (90 second rest)
110x17
110x13
Bench felt a little harder than I was expecting, but still good. Contemplating doing Joe DeFranco's Westside for Skinny Bastards for a few months after this CAT cycle ends. If I want to do any competitions it looks like I'll be in the 181 class and I'm weighing in the low-to-mid 170's most days, so I'd like to add a few extra pounds to put myself right near 181 and that seems like a good way to add some hypertrophy to my pl'ing. Not drastically different, just upping the reps on a few things and staying a bit more regimented than what I've been doing so far.
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Tuesday, 12/2
Lower Body DE
13" Box Squat (60 second rest)
45x12
95x6
135x3
12x150x2 (55% box squat 1RM)
Dimel Deadlift (60 second rest)
2x145x20
Underhand Chinup (60 second rest)
BWx13
BWx6
Lat Pulldown Crunch (60 second rest)
3x80x10
5 minutes of lower back/lat stretching
The squats felt extremely easy. I may do a 1RM attempt for box squats on Friday. Last time I hit 275 for a single, but I feel like I should be able to hit over 300 without too much of a problem. Last time I tried was on 10/31 and I feel like my technique has improved quite a bit over then. Dimel deads also felt easy, finished each set in less than 30 seconds, my mid-back and lats just felt kind of tight so I stretched them for a bit afterward.
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Thursday, 12/4
Upper Body DE
Bench Press (60 second rest)
2x45x20
95x6
(added Micro Bands)
9x95x3
Standing Behind-Neck Press (60 second rest)
70x20
70x15
70x8
EZ-Bar Skullcrusher to crown of head (90 second rest)
90x9
90x7
90x6
Close-Grip Cable Row (90 second rest)
140x15
150x10
160x6
I just got some of the new Micro Bands from EliteFTS and they're pretty much perfect for what I need. 2 bands doubled under a power rack adds about 30 or so pounds to the top and maybe 15 at the bottom. I'm going to cycle these for 3 weeks and probably add 5-10 lbs a week until I find out where my bar speed starts to die, the 95 lbs I used today was EXTREMELY light, even with as weak as my bench is. I'll probably use these for DE bench cycles until my max gets over 250, then probably upgrade to mini bands at that point.
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Did some quick weighted abdominal work between clients last night:
Lat Pulldown Crunch (30 second rest)
3x70x15
45-degree Side Crunch (no rest)
2x25x12
Nothing fancy, took about 6-7 minutes.
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Friday, 12/5
Lower Body ME
17" Box Squat (3 minute rest)
2x45x5
95x5
135x3
185x3
225x3
271x1
295xMISSED
Partial Deadlift (2 minute rest)
3x245x8
45-degree Barbell Back Raise (90 second rest)
4x50x6
Dumbbell Side Bend (no rest)
45x20
50x20
55x20
I'm a little pissed I missed my last box squat. 17" puts my hips about 2" above my knees, so I'd consider this a high box squat, but I hit 275 like it was nothing and felt like I could have done 3 of them. I couldn't even get 295 off the seat and had to let it down to the safeties after 3 tries getting it up. I should have gone for 280 or 285 instead of the 275 since I've already hit that before. Definitely trying again next week for at least 280 just to keep the PR's going.
I also noticed that chalking the center knurling on the bar feels a lot more comfortable than without it. I did my last 3 lifts that way and I'm going to keep doing it that way.
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Finished the EliteFTS Westside Seminar dvd's this weekend and learned a lot, especially on my bench press setup and on the way I was doing some supplemental and accessory exercises. Excited to get back in the gym tomorrow and work the bench press with the adjustments I need to make.
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Monday, 12/8
Upper Body ME
Bench Press
2x45x20
95x6
135x3
155x1
4x190x3
Lying Elbows-Out DB Extension
6x30x10
DB Side Laterals
2x25x15
Hammer-Strength Seated Row
3x115x8
Seated Dumbbell Clean
15x15
15x12
Good bench day, felt a lot easier with a few adjustments, and I'm learning more how to squeeze my lats and upper back better during the lifts. Good times.
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Tuesday, 12/9
Lower Body DE
13" Box Squat
45x12
95x5
135x2
10x165x2
Dimel Deadlift
2x155x20
Kneeling Squat
45x15
95x15
135x15
185x15
Pulldown Abs
35x15
45x15
50x15
55x12
Kneeling squats for hip flexor strength, reduced weight on pulldown abs because I wasn't coming all the way up before.
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Thursday, 12/11
Upper Body DE
MicroBand Bench Press
2x45x6
95x6
9x120x3
JM Press
4x65x8
Rope Pressdown
2x50x15
Underhand Pullup
BWx10
BWx7
BWx6
Face Pull
40x15
50x15
60x15
70x12
I suck at JM's, learned how to do them right from the EFS Westside dvd. Got the weight more where it should be for the band presses and kept all 9 sets at 5 seconds or less from unracking to reracking.
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Friday, 12/12
Lower Body ME
Medium-Stance Standing Good Morning
2x45x12
95x5
115x3
135x3
155x3
160x2
CV Deadlift
100x8
120x8
140x8
160x8
200x8
Dumbbell Side Lunge
25x12
2x30x12
Dumbbell Side Bend
3x55x20
Abs are holding back my good mornings, I can feel them give out when I get close to parallel. I'm already doing standing ab work at the end of my lower body days, will probably add some to my upper body days as well.
First time doing CV deadlifts, and I've never really used side lunges in my workouts before but have had a lot of my clients do them at various times. I'm hoping they'll help with my upper inner thigh and hip strength, the wide stance squatting is taking a toll on them so I'm going to lay off the ME day box squats for a couple weeks and work pulls and good mornings.
The CV deadlifts are pretty cool, I don't have access to a belt squat machine so I'm using a Free Motion Lift platform with the 2 cable handles and looping a long pulldown bar through them to duplicate my deadlift grip. Hit the lats and hamstrings pretty well, but the stack only goes up to 200 and it's a closed stack so it's hard to add extra weight, so I'll probably just crank the reps up or cut down the rest periods.
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Monday, 12/15
Upper Body ME
Bench Press
2x45x20
95x6
135x3
155x1
3x200x2
Lying Elbows-Out DB Extension
3x40x10
Hammer Strength Row
3x120x8
Seated Dumbbell Clean
2x15x15
15x10
Dip Shrug
2xBWx15
Bench press was cake again this week, hard to believe a few months ago this would have been about 98% of my 1RM. Barely felt like work. Hoping to get 240 or 245 by the end of this CAT cycle, and 315 by the end of 2009.
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Tuesday, 12/16
Lower Body DE
13" Box Squat
45x6
95x6
8x135x2
#1 Rack Deadlift w/ MicroBands
5x185x1
3x235x1
Barbell Kelso Shrug
60x10, 90x10 @ 30 degrees
2x90x10 @ 55 degrees
Standing Abs
3x60x12
70x6
Signed up for the Louie Simmons seminar that's happening in February in downtown Sacramento at the Super Training gym. Should be some good hands-on experience.
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Thursday, 12/18
Upper Body DE
Bench Press w/ MicroBands
2x45x6
95x6
8x115x3
185x4 w/o bands
JM Press
85x8
85x6
85x5
CV Pulldown ss w/ Face Pulls
60x12, 60x12
80x12, 70x12
90x12, 80x6
Cable Crossover Shrug
2x50x10
Short and sweet. Did my 4 reps above the usual dynamic bench training weight for this cycle using 185. Very, very easy.
-
Haven't gotten anything in for a workout this week due to holiday travel, but I had to go buy some new jeans tonight because the ones I had no longer fit me through the legs. They've gone from 21" in April to just under 25" now. Snapped a pic while I was trying on new jeans, they can be better but they've grown quite a bit.
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Forgot to post the last lower body workout I had before I left for vacation:
Friday, 12/19
Lower Body ME
Medium Stance Good Morning
45x15
65x5
95x5
115x5
135x3
155x3
165x3 PR
CV Deadlift
3x200x10
Pulldown Abs
45x20
3x50x20
My obliques and upper back are taking a beating from good mornings, which is good, because I'm clearly weak in those areas if that's what's being dominated when I do them. Not too bad, I thought, getting pretty close to my bodyweight with the weight that I'm using.
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Working off a slightly different split than before, got switched up while trying to sneak in some workouts over Christmas:
Monday Lower Body ME
Tuesday Upper Body DE/RE
Thursday Lower Body DE/RE
Friday Upper Body ME
Tuesday, 12/30
Upper Body RE
Bench Press
2x45x20
95x6
135x20
135x13
135x10
Dumbbell Floor Press
40x20
40x17
Lying Barbell Extension to throat
3x65x10
Barbell Row
135x15
135x11
135x8
I'm taking some advice and doing 3-week waves varying between DE work and RE work as I could use some more size (ok, a lot more size). I'll probably still mostly stick with bench presses and box squats as lead-off exercises, but widen my grip spacing on bench presses to ring finger on the ring and close my stance off on squats to shoulder width. Probably stick with 60% 1RM for all RE work and see how that works over the next couple months.
There's also a meet nearby in June that I would like to get into. I've been looking into the classifications for my weight class and I should be able to get a Class IV (904 total) in the 181 class raw with no problem by then. Not particularly impressive, but a pretty easily attainable goal for my first meet, I think.
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2nd session today:
Upper Body Accessory
Seated DB Clean
15x15
17.5x10
17.5x8
30-degree Kelso Shrug
2x30x20
30x15
Seated Hammer Curl
2x30x15
30x8
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More accessory work yesterday:
Muscle Snatch (no bend at knees or hips)
45x12
55x10
65x5
Assisted Dip
2x140x30
5 minutes foam rolling quads and hips
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assisted dips!!!!!!!!!!!!!!!!! holy shit man you're getting STRONG!!! ;D
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First workout of the new year:
Thursday, 1/1
Lower Body RE
14" Box Squat
2x45x10
95x6
155x6
155x7
155x6
Medium Stance Good Morning
3x135x8
GHR on lat pulldown with bar for support
3xBWx15
Ab Strap Leg Raise to top of power rack
4, 5, 5
My shoulder-width squat is a disaster - 14" gets me probably an so my hip crease is an inch below my knees, and it was pathetic. I had hoped to get up to the 15-20 rep range with 155 but there's no fricking way. My glutes were tired and I kept falling forward at the bottom. Whatever, I just need to fix it. There shouldn't be a 100-lb difference between my wide-stance squat and shoulder-width squat, not at my level anyway.
Not sure what else to do for glutes - I don't have access to a reverse hyper, so it's pretty much pull-throughs, hip flexes with jumpstretch bands, GM's and improvises GHR's. I've been doing a lot of extra upper back work throughout the week, I may add a couple extra GHR sets in with those workouts as well.
Oh well, not as good of a new year workout as I would have liked, but it exposed a significant weakness that I can work on fixing.
Also set some year-long goals that I would like to hit by Dec. 31, 2009 -
Bench Press - 275x1
Deadlift - 435x1
Squat - 365x1
Total - 1075
That would put me at a Class III in USPF by the end of the year, which would be fantastic for me. I won't even think about adding a shirt or suit, or anything other than belt and wraps, until I can get that.
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assisted dips!!!!!!!!!!!!!!!!! holy shit man you're getting STRONG!!! ;D
Recovery work the day after a chest workout. No more stiffness. Simple as that. Not trying to be a "180-lb beast."
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holy shit how'd i miss this one. solid work, mang!
by the way assisted dips are no joke if you do them right. a guy at my gym never does freeweight dips because he doesn't like the angles.
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Friday, 1/2
Upper Body ME
Reverse Band Press
45x12
95x6
135x3
185x1
(added light bands)
185x3
225x3
245x3
275x2
Incline Dumbbell Press
45x20
45x19
Skullcrusher to throat
75x12
85x8
95x5
Barbell Row
135x18
135x13
135x9
First time ever doing reverse band presses. I didn't take the time to see how much the light bands take off the bottom, but my guess is around 50 or so. I'd like to work up to 295 or 305 for a single over the next couple weeks, if nothing else to get my confidence up in having heavier weight on the bar. I also like that you need to pull the bar down a little more with the bands than with straight weight, it seems to help me get my lats into the movement.
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Missed yesterday's lower body max effort work due to a stomach bug, which made today's workout quite short and shitty:
Tuesday, 1/6
Upper Body RE
Bench Press
2x45x20
95x6
135x20
135x14
135x12
DB Floor Press
40x14
40x16
DB Side Bend
2x60x20
Tired as hell, dehydrated, etc. Couldn't get my bench groove going worth a damn, triceps were tired and cramping early, blah blah blah. Whole workout lasted about 20 minutes including warm-up. I'll try and make up some of the missed volume from yesterday and today in special workouts throughout the rest of the week. Probably do 5-10 minutes of GHR's tonight before I leave work.
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Some extra upper body work to make up from yesterday's bullshit:
Timed Stability Ball DB Press
35x90 seconds
Behind-Neck Pulldown
70x15
90x15
110x12
130x8
Light Band Pressdown
25, 12, 12
Feeling a bit better now that I've got a day's worth of solid food in me. Tomorrow and Friday's workouts should be back to normal, hopefully.
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Thursday, 1/8
Lower Body RE
Belt Squat
4x45x10
90x10
Reverse Grip Pulldown
110x12
130x10
2x140x6
Pulldown Abs
50x20
55x15
60x8
Had to scrap the low box squats today because I woke up with some sharp pain in my SI joint, probably the result of getting a chiropractic adjustment yesterday after not having had one for 3 weeks, followed by having to sleep most of the night on my couch because my son couldn't sleep last night. Belt squats felt good, just need a real belt squat belt rather than a dip belt because anything over 2 plates is a little tight between the legs during the squat.
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Friday, 1/9
Upper Body ME
Reverse Band Bench Press
45x10
95x6
135x3
185x1
(added light bands)
225x3
245x3
285xMISSED
CGBP
135x8
145x6
155x4
Matrix Machine Row
100x15
115x15
130x10
145x6
Not too much today because my back is still feeling the pain in the SI joint from whatever happened to it. Tried 285 on reverse band bench and stalled about 6-7 inches off the chest. Thought I would have been able to get it for a single since I got 275 last week, but I had a different spotter last week and maybe he had pressure on the bar and I didn't notice it then. Will probably do these one more time next week at a lower weight and then rotate in something new for max effort work.
Getting excited about the Simmons seminar in a couple weeks - I need somebody to verbally beat the shit out of my form on everything.
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don't "max out" on reverse band presses. the idea is that it goes fast, not that you can grind through it. surefire way to blow out a joint or a pec, just ask layne norton. :P
what's a matrix machine row? what kinda machine is that?
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don't "max out" on reverse band presses. the idea is that it goes fast, not that you can grind through it. surefire way to blow out a joint or a pec, just ask layne norton. :P
Interesting, I always presumed that since it's considered a max effort exercise for Westside training that it would fall in the standard 1-3RM catagory. I'm still learning some of this stuff so good info.
what's a matrix machine row? what kinda machine is that?
[/quote]
Just a seated machine row with the chest on a pad. Matrix is the equipment manufacturer. Not the best machine row I've ever used but I was feeling too lazy to load plates onto the Hammer Strength row today so I just went with that instead.
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Interesting, I always presumed that since it's considered a max effort exercise for Westside training that it would fall in the standard 1-3RM catagory. I'm still learning some of this stuff so good info.
i'm pretty sure when they use it for ME they aren't grinding through the reps. that's asking for so much injury it's just nasty. if the reps aren't explosive, the benefit of the lift goes away.
Just a seated machine row with the chest on a pad. Matrix is the equipment manufacturer. Not the best machine row I've ever used but I was feeling too lazy to load plates onto the Hammer Strength row today so I just went with that instead.
ahh. i wish we had one of those. i get sick of doing normal rows all the time. :P
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i'm pretty sure when they use it for ME they aren't grinding through the reps. that's asking for so much injury it's just nasty. if the reps aren't explosive, the benefit of the lift goes away.
Fair enough. Like I said, I'm still figuring this stuff out.
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Monday, 1/12
Lower Body ME
Medium-Stance Good Morning off pins
45x12
95x6
115x5
145x3
175x3
185x3 PR
Zercher Squat off #3 pin
135x6
175x6
195x5
GHR w/ short bar for assistance
BWx20
BWx20
BWx15
Ab Strap Leg Raise
BWx7
2xBWx5
BWx3
Hit a 20-lb PR on the good morning after not having done them for 2 weeks, so it was a good workout. Pins were set at hip level, paused on the pins between reps. Zercher squats were done off pins just above my knee.
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Some mobility and recovery work:
Seated Band Hip Abduction
mini x 20
mini x 15
mini x 15
Seated Band Leg Curl
light x 12
light x 12
Standing Band Good Morning
light x 30
10 or so minutes of static and dynamic stretching
10 reps of face-the-wall squats, picking up a 10-lb plate between my feet
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Tuesday, 1/13
Upper Body RE
Bench Press
45x20
95x6
135x3
175x8
155x8
135x12
DB Floor Press
45x20
45x17
Overhead Rope Extension
45x15
50x12
55x8
60x4
Barbell Row
140x16
140x11
Band External Rotation
micro x 12 (elbow at side)
micro x 12 (shoulder abducted)
Band Internal Rotation
micro x 15 (elbow at side)
micro x 15 (shoulder abducted)
Nothing fancy. More repetition work for bench, then back to some speed work for 3 weeks next week. Up 5 lbs on the DB floor press for the same amount of reps as 2 weeks ago, with a minute less rest. Lats and upper back are sore from good mornings yesterday, so I didn't overdo the back work today. Glutes are also sore from the band abductions from last night, kind of makes me think my glutes aren't firing very effectively during my squat and deadlift. I should be using more than a mini band for sets of 15-20 on those.
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Upper body accessory stuff, less than 10 minutes:
Power Snatch, index on power ring
45x12
85x5
85x5
95x5
Assisted Dip (recovery and stretch, slow tempo)
2x125x25
The end.
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Couple of workouts yesterday:
Lower Body RE
Front Squat
45x12
95x6
135x3
3x155x6
Arch-Back Good Morning
3x135x6
Hip Abduction w/ mini band
30, 20, 20
45-degree Back Raise
3x20x12
Seated DB Shrug
2x35x15
Then did some more stuff a few hours later:
4-way Neck Raises w/ weight plate
5x12
10x12
Lunge onto 4" platform
2x12 w/ various twisting and overhead stretches to loosen hips
I am still baffled at how much my strength drops when I go from just above parallel to just below. It seems like I can't get my glutes to work when I'm that low, and the hip abduction work is still extremely hard even with a mini-band. I want to work up to a purple band in the next 6-8 weeks and see what kind of changes that brings to my squat/deadlift.
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Friday, 1/16
Upper Body ME
Foam Press
45x20
95x6
135x5
155x3
185x3
205x1
215x1
Close-Grip Bench Press (feet on bench)
135x10
145x8
155x6
1-Arm Overhead DB Extension
30x10
30x9
30x6
CV Pulldown ss/ w/ Face Pulls
80x12, 70x12
80x10, 70x12
50x12, 70x12
The foam press was done with this maybe 6"-wide, 4"-high foam pad that the old strength coach at the gym used to use with his guys. It sinks down to maybe 2" or so.
I dropped the weight I was using on the CV pulldown bigtime for the last set - I noticed that I had stopped leaning forward and was actually almost leaning back. Kind of defeats the purpose, I suppose.
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Monday, 1/19
Lower Body ME
Medium-Stance Good Morning off pins
45x12
95x5
115x3
145x3
175x3
Cable Pull-through
100x20
110x15
120x12
Seated Band Abduction
mini x 40
mini + micro x 20
monster mini x 15
Seated Bent DB Shrug
30x15
35x12
2x40x10
Video of the good morning, not the best angle but it was the only decent ledge I could find:
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Very nice form, Zach.
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Tuesday, 1/20
Upper Body RE
Floor Press
45x20
95x15
115x15
135x15
155x10
JM Press
75x10
85x10
95x9
Hang Snatch
45x5
65x5
2x85x5
95x5
Barbell Row
185x5
185x5
185x3
Pulldown Abs
70x8
70x6
I was going to have somebody video my floor presses today but it's not exactly anything exciting. I'll probably try and get my max lift on Friday filmed - probably foam press or floor press. I feel like the rep work is helping a bit more in terms of raising overall strength and just getting more reps in to practice my lifts. I will probably finish a 3-week floor press cycle and then go to a "1 cycle of speed work followed by 2 cycles of rep work" setup, at least for bench work. Not sure what I want to do about leg work, I'm thinking I need to do at least 1 non-box-based squat per week (either front or back) just because my free-squatting is shit.
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Thursday, 1/22
Lower Body RE
Barbell Squat
45x12
95x6
135x12
155x8
2x175x5
GHR w/ bar for assistance
BWx15
BWx15
BWx10
45-degree Back Raise
BWx12
20x12
30x12
Cable Side Bend toward stack
2x40x20
Terrible workout. Feeling a bit sluggish, dropping all extra workouts for a few weeks except my regular 4 because I don't know if they're killing my recovery, and adding a multi and some antioxidants to my diet again.
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Friday, 1/23
Upper Body ME
Floor Press
45x20
95x6
135x5
155x3
175x3
195x3
205x2 PR
Close-Grip Bench Press w/ feet on bench
155x8
165x6
165x5
Matrix Machine Row
130x12
145x10
160x8
175x8
190x4
Much better workout today, I don't know if it was just something I ate yesterday or what, but I kept the volume down a bit just to be sure. Got some video of the last 3 sets of floor presses so I'll upload those tonight for anybody who's interested. I figured I'd max at about 90% or so of my bench 1RM for floor press, which would have been 210, and I got 2 at 205, so it was right about where I figured it would be. Close-grip also went up from last week which is nice.
I'm thinking that I am just going to run the next few weeks with no extra workouts, just following the Westside layout that Dave Tate has in his Periodization Bible article. Then when I go to the Louie Simmons seminar in 2 weeks I can see what else he suggests in terms of special work. I'm guessing the first thing he'll suggest is sled work, which is fine because I'm planning on getting a sled with my income tax refund.
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good work, man. where's your grip on the floor presses?
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Pinkies on the rings, typically. I have a very narrow clavicle structure.
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I wanna see the floor presses. Love the vids. ;D
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Vids from yesterday:
195x3
205x2
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Good stuff Zach 8)
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It's just me, but I think you would be better off doing the floor presses with a spotter, allows you to handle a little more weight.
JMO though.
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It's just me, but I think you would be better off doing the floor presses with a spotter, allows you to handle a little more weight.
JMO though.
I agree. Looking at the videos it looks like I had a few more reps in me but didn't want to kill myself with no spotter.
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you shouldn't need a spotter for floor presses, if you can't complete the rep just roll out from under the bar and get up.
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Are you letting the weight rest on the ground or are you just using the floor as a depth mark mostly. I only ask because it doesnt look like your tricep is being pushed into the ground and there is no pause. As far as I know, and someone correct me if Im wrong, the purpose of floor press is nearly the same as a box squat (i.e. to break the eccentric/concentric chain and produce more explosiveness by doing so).
Whenever I did these I always let the bar rest for a second at the bottom and then blast it out.
Oh and not all of us can just roll out from under the bar, Oats. ;D
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I don't really do them with a significant pause, just long enough to let my tricep (I thought) hit the floor and then reverse the motion. Even when I do box squats I'm not concentrating on an elaborate pause, just enough to kill any elastic energy built from the lowering stage. Speaking of which I'm doing them for my lower body ME exercise today so I'll try and video them so you can see the way I've been doing them, which might not be perfect form and I might need to fix those too.
Although looking at the video again I can see that it doesn't look like my entire tricep is hitting the ground. I'll try and work on that.
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Here is the basic Westside template that I am going to be following for the near future, no extra workouts for right now:
Monday – Lower Body Max Effort
1) Max Squat Movement – up to 1-3RM
2) Hamstring Supplemental – 3-6 sets of 5-8 reps
3) Low Back Accessory – 3-4 sets of 6-10 reps
4) Abdominal Accessory – 2-4 sets of 10-20 reps
Tuesday – Upper Body Dynamic Effort
1) Bench Press – 8 sets of 3, 60% 1RM
a. Bands, chains, or straight weight, in 3-week waves, totaling 60% 1RM at lockout
b. Rotate 3 grips – pinky on power ring, thumb width away from smooth part of bar, index finger on
smooth part of bar
2) Triceps Supplemental – 2-4 sets of 2-8 reps
3) Shoulder Accessory – 2-4 sets of 8-12 reps
4) Lat Accessory – 4-6 sets of 10-15 reps
5) Prehabilitation – 2-4 sets of 12-15 reps
Thursday – Lower Body Dynamic Effort
1) Box Squat – 8-12 sets of 2, 50-60% 1RM in a 3- or 4-week wave:
a. Week 1 – 12 sets of 2, 50% 1RM
Week 2 – 12 sets of 2, 55% 1RM
Week 3 – 10 sets of 2, 60% 1RM
Or
b. Week 1 – 8 sets of 2, 50% 1RM
Week 2 – 8 sets of 2, 55% 1RM
Week 3 – 8 sets of 2, 58% 1RM
Week 4 – 6 sets of 2, 60% 1RM
2) Hamstring Supplemental – 4-6 sets of 5-8 reps
3) Low Back Accessory – 3-4 sets of 8 reps
4) Abdominal Accessory – 3-5 sets of 6-12 reps
Friday – Upper Body Max Effort
1) Max Bench Movement – up to 1-3RM
2) Tricep Supplemental – 6-8 sets of 8-12 reps
3) Shoulder Accessory – 2-4 sets of 10-15 reps
4) Lat Accessory – 3-5 sets of 5-8 reps
5) Prehabilitation – 2-4 sets of 12-15 reps
I'm also working a regular warmup into each day:
Upper Body Warmup
Side Laterals - 1x20
Front Laterals - 1x20
Bent Laterals - 1x20
Windmills - 1x10 each direction
Wide-Grip Pulldown - 1x20
Rope Pressdown - 1x20
Standing Abs - 1x20
Lower Body Warmup
Face-the-Wall Squat mobility drill - 1x10 with toes against the wall
Side Laterals - 1x20
Front Laterals - 1x20
Bent Laterals - 1x20
Windmills - 1x10 each direction
Wide-Grip Pulldown - 1x20
Standing Abs - 1x20
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Monday, 1/26
Lower Body ME
14" Box Squat
45x12
95x5
135x5
185x3
205x2
225x1
235x1
Medium-Stance Good-Morning
115x8
135x8
145x8
155x5
45-degree Barbell Back Raise
30x10
40x10
50x8
Pulldown Abs
60x20
60x20
60x15
Got some videos of my box squats and good mornings, I'll post them tonight when I get home. Definitely nothing special. My 1RM dropped from 275 at a 17" box to 235 at a 14" box.
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Vids from today, and yes, I realize the irony of posting videos of sub-300lb lifts in which I'm wearing a Westside shirt.
Good Mornings - 155x5
Box Squats:
205x2
225x1
235x1
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I've watched my videos from yesterday a couple times, and I will say that even if my numbers suck, at least my form doesn't go to complete shit on my 1RM attempts. I DO need to start maxing with a spotter handy, though. Problem is there are very few people in my gym that I trust to spot properly - either they're doing the whole lift for me at the slightest sign of a struggle, or they're waiting until I'm completely stapled to the floor and my eyes are rolled back into my head before they touch the bar. I need to get in with a powerlifting gym.
Anyway, today's upper body RE work:
Floor Press
45x20
95x15
115x15
135x15
155x15
175x5
Rolling DB Tricep Extension
30x8
35x8
40x4
Rear Delt Machine
130x12
135x10
140x8
Assisted Underhand Chins
110x12
110x12
125x10
125x10
Barbell Curl
45x15
55x12
1) I wasn't going to go over 155 for the floor presses, but after getting 15 (only got 10 last week) I decided to try and see what I could get with 175. Felt good, did them with a more deliberate pause on the floor than when I used them for ME on Friday.
2) I need to start adding in some direct biceps training at least once a week as the prehab movement at the end of my upper body sessions. I haven't done direct work in probably 2 months, and it's pathetic how fast they're giving out. Plus they do more stabilization work in all the big 3 than I've been giving them credit for.
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I can totally relate to the spotting problem. I've been training alone alot lately and it is hard...especially at my gym, which is more like a "fitness club" ::)
It's probably even harder for you if you are handling heavier weights, but I learned that you just gotta suck it up, look for the person who looks like they MAY have a clue, and bite the bullet, and hope for the best. I could tell you 1000 spotting nightmare stories!
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Decided to stick with straight DE work for lower body and not worry too much about RE days for now.
Lower Body DE
14" Box Squat
45x10
8x120x2
Speed Deadlift w/ minis
6x135x1
Cable Pullthrough
150x8
175x8
175x8
195x8
Straight Leg Situp w/ hands at sides
3xBWx12
Simple workout today. Box squats were easy, I'm running a 4-week wave starting at 50% and ending at 60%, based off my most recent box squat 1RM of 235. The speed pulls felt heavy as shit with the minis attached. I'm guessing that with them quadded around the power rack base it probably added an extra 80-90 lbs to the top?
I haven't done a straightleg situp in ages, either, I was shocked at how weak I was with them when I was trying to avoid any momentum in them.
Definitely nothing worth videoing today, if I remember I might try and tape my floor presses again tomorrow though. If I feel good I want to try 215-225 for at least a single.
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Friday, 1/30
Upper Body ME
Floor Press
45x20
95x5
135x5
175x3
205x2
215x1 PR
Close-Grip Bench Press (feet on bench)
2x135x12
Tate Press
3x35x12
Hang Snatch
45x15
55x15
65x15
Close-Grip Cable Row
150x8
160x8
170x6
Standing Hammer Curl
2x35x12
Got a halfway decent single with 215, it wasn't pretty but it went all the way back up. Nothing else too special to report, just humming along, business as usual.
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wicked work on that floor press buddy.. that exercise blows balls and you stomped out a nice pr! keep it up!
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Thanks dude, not the prettiest rep I've ever done but my ass stayed down and my elbows hit the floor, so I'll count it.
I think doing the higher repetition work on my other bench day has been a huge help in getting my maxes higher, the best I'd done up until the last 2 tries on ME day was 185 for 3.
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Kickass workout last night:
Lower Body ME
Deadlift
135x3
185x3
225x3
275x1
295x1
315x1
335x1 20lb PR
Dimel Deadlift
2x135x20
45-Degree Barbell Back Raise
40x10
50x10
50x8
Pulldown Abs (facing stack)
40x20
50x20
60x20
65x20
I felt like I smoked every single lift on the deadlifts last night, even the 335 was smooth all the way to lockout, no sticking points. If I had been up to it I probably could have tried 340 or 345, but I decided a 20lb PR was good enough and left a little for next week. My previous best on the deadlift was 405, but that was with straps, a belt, and taking the bar off a rack instead of dead from the floor. It was also prior to my car accident in September, so it's not very applicable to my current situation. The 335 last night was with nothing but chalk and my Chuck T's. Granted, I spent almost an hour throughout the day yesterday doing foam rolling and aggressive stretching to get ready for my deads, but it was worth it.
In a related note, I've discontinued continuous chiropractic treatment for my spinal injury from the car accident because I've been stuck at about 90% recovery for a month or so and neither I nor my doc see it getting much better than that. I still do about an hour or two of stretching and mobility throughout the day and 10-15 minutes before I go to bed, along with a shitload of foam rolling my lower back and thoracic spine. Now I get the pleasure of going through the personal injury settlement process with the insurance company and putting a dollar value to all the shit I've dealt with for the last few months and figuring out what the long-term ramifications are. The last time they offered to settle it was for $500 in personal injury coverage. No fucking way. Not for someone who has to teach people how to lift heavy shit 8-12 hours a day, 5 days a week. One bad flare-up can cost me up to $200 a day in cancelled sessions.
Anyway, that's the end of my insurance rant. Now back to your regularly scheduled training log.
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Tuesday, 2/3
Upper Body DE
Pin Press
45x15
95x5
8x115x3
Incline Patterson Press
35x8
40x8
45x8
50x8
55x8
Hang Snatch
45x10
2x85x5
Assisted Underhand Chin
2x110x12
95x10
Assisted Dips
95x15
80x15
Switching back to DE work for 3 weeks to keep my bar speed high. Nothing fancy, I like the Patterson presses for a supplemental exercise.
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Thursday, 2/5
Lower Body DE
14" Box Squat
45x12
95x5
115x3
8x130x2
Medium-Stance Good Morning
95x8
105x8
115x8
125x8
Pullthrough
3x195x8
DB Side Bend
65x12
2x70x12
Dropped my squat weight for DE from the last time I was doing it, I had been using 275 as my 1RM, but that was off a 17" box and 14" is what gets me parallel. My 1RM there is 235, for the time being.
I'm also still sore from my deadlifts on Monday, but if all goes well next week I'm going to try for 345 or 355 and set another PR. I'll keep my fingers crossed.
Westside seminar with Louie at SuperTraining is this weekend, can't fucking wait. I'm getting my lifts and Louie's verbal beatdown of said lifts videotaped on Sunday, then I'll throw it up on youtube. I hope he destroys the shit out of me, I have never had a coach who knew what they were doing watch my technique on ANYTHING. I'm completely self-taught so it should be a good experience.
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Thursday, 2/5
Lower Body DE
14" Box Squat
45x12
95x5
115x3
8x130x2
Medium-Stance Good Morning
95x8
105x8
115x8
125x8
Pullthrough
3x195x8
DB Side Bend
65x12
2x70x12
Dropped my squat weight for DE from the last time I was doing it, I had been using 275 as my 1RM, but that was off a 17" box and 14" is what gets me parallel. My 1RM there is 235, for the time being.
I'm also still sore from my deadlifts on Monday, but if all goes well next week I'm going to try for 345 or 355 and set another PR. I'll keep my fingers crossed.
Westside seminar with Louie at SuperTraining is this weekend, can't fucking wait. I'm getting my lifts and Louie's verbal beatdown of said lifts videotaped on Sunday, then I'll throw it up on youtube. I hope he destroys the shit out of me, I have never had a coach who knew what they were doing watch my technique on ANYTHING. I'm completely self-taught so it should be a good experience.
lucky bastard! Dude come back and report man I can't wait to hear how this goes for ya!
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lucky bastard! Dude come back and report man I can't wait to hear how this goes for ya!
Should be good, and they're putting it out on DVD later this year as far as I understand. I guess he hasn't done a full 2-day seminar in like 4-5 years.
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That's awesome Zach. Have fun and learn lots. :)
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Friday, 2/6
Upper Body RE
Illegal Wide Bench Press
45x5
95x5
105x5
115x5
125x5
135x5
145x5
155x5
165x5
Rope Pressdown
45x15
50x15
55x8
Wide-Grip Pulldown
100x8
110x8
120x8
130x7
Sled Face Pull
25x1 trip (100 feet? maybe?)
45x1 trip
70x1 trip
90x1 trip
Sled Front Raise
45x1 trip
25x1 trip
Kind of a deload day for ME stuff, did illegal wides for reps instead of maxing out. Something didn't seem right for max work today so I listened to my body and backed off a bit. Besides, I just got a sled from EliteFTS and I felt like saving some energy to play around with it a bit at the end of my workout. Good stuff, that's all I have to say about it. I can see this thing helping to put some substance to my squats and deadlifts, that's for sure.
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No video from the the training day part of Louie's seminar, as the plan for the day as scheduled broke down rather quickly. It was supposed to be: 8:30am - Mark Bell's SuperTraining team was to do speed bench and the rest of the group would watch and listen as Louie broke their training down, then we would be allowed to break out the video cameras and have Louie coach our big 3 lifts. It ended up going something like this:
8:30am - Mark and his guys start speed bench with bands
8:33am - Somebody puts a safety squat bar on a monolift and starts trying box squats
8:34am - 2 other people join the guy on the monolift
8:36am - Another person starts working speed deadlifts on the platform
8:36am again - A group starts speed squats with chains on the second monolift
8:37 - I joined the group with the safety squat bar, added the EFS blue foam pad to the box
By this point it was pretty much complete chaos. Shit is dropping everywhere, chalk is flying, people are throwing shit around, pretty much the most amazing thing I have ever experienced. I had never used a safety bar before, let alone on a 12" box with foam (I usually use 14" to hit parallel). We were pretty much the weakest group out of everyone, and Louie spent at least 20 minutes with us. I was going to bow out at 225 since my most recent box squat record is 235, but the guys wouldn't let me, so I ended up getting a relatively decent single with 275 off the foam. Not too hard with Louie right up in your ear the whole time.
I hadn't gone with the intention of doing a full session, but it worked out that way. Didn't log everything, but it went something like this after the squats:
3-4 sets of sumo deadlifts for singles
6 sets of reverse hypers
3 sets of GHR
5 sets of face pulls
5-6 sets of pulldown abs
Good shit. I think I fucked my hip up a little at some point, it's time for some compression shorts or groove briefs I think. I was told at the Saturday seminar that I have "the hip strength of a 9 year old girl, and the hip flexibility of a 90 year old woman." Wow.
On another bright note, I was invited back to Super Training to work with them on the weekends for dynamic work and to use the reverse hyper and GHR. I'm hoping I can make it work with my schedule. They also train Tuesday/Thursday from 4-8, but that's prime time for my training clients so I can't cut out, as much as I would love to. It was a boost of confidence to hear that Louie thinks I could probably hit an elite total within a year and a half.
Anyway, the ST guys took a shitload of pics and video, it's being released on DVD and I'm assuming they'll put some up on YouTube. I also have some pics of Saturday.
Oh, and the two best new exercises I saw on Saturday are without a doubt, walking safety squat good mornings, and sumo-stance, straight leg, arched back deadlifts. Holy fuck on a basket.
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Upper Body DE
Pin Press
45x5
95x5
8x120x3
Pin #6 Lockout
205x5
225x5
245x3
Chest-Supported Barbell Row
2x115x15
135x10
135x8
Forward Sled Drag
6x45x200'
Louie told me this weekend that I need to start dragging the sled at least 3 days a week, preferably 5 or 6. I'm starting out this week with just 6 trips per day of 200', with a plate or two to begin. Pretty sad when that's what he and his guys warm up with on their lower body days, and I'm drained after doing it with just a plate. I can see a lot of potential with this thing.
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No video from the the training day part of Louie's seminar, as the plan for the day as scheduled broke down rather quickly. It was supposed to be: 8:30am - Mark Bell's SuperTraining team was to do speed bench and the rest of the group would watch and listen as Louie broke their training down, then we would be allowed to break out the video cameras and have Louie coach our big 3 lifts. It ended up going something like this:
8:30am - Mark and his guys start speed bench with bands
8:33am - Somebody puts a safety squat bar on a monolift and starts trying box squats
8:34am - 2 other people join the guy on the monolift
8:36am - Another person starts working speed deadlifts on the platform
8:36am again - A group starts speed squats with chains on the second monolift
8:37 - I joined the group with the safety squat bar, added the EFS blue foam pad to the box
By this point it was pretty much complete chaos. Shit is dropping everywhere, chalk is flying, people are throwing shit around, pretty much the most amazing thing I have ever experienced. I had never used a safety bar before, let alone on a 12" box with foam (I usually use 14" to hit parallel). We were pretty much the weakest group out of everyone, and Louie spent at least 20 minutes with us. I was going to bow out at 225 since my most recent box squat record is 235, but the guys wouldn't let me, so I ended up getting a relatively decent single with 275 off the foam. Not too hard with Louie right up in your ear the whole time.
I hadn't gone with the intention of doing a full session, but it worked out that way. Didn't log everything, but it went something like this after the squats:
3-4 sets of sumo deadlifts for singles
6 sets of reverse hypers
3 sets of GHR
5 sets of face pulls
5-6 sets of pulldown abs
Good shit. I think I fucked my hip up a little at some point, it's time for some compression shorts or groove briefs I think. I was told at the Saturday seminar that I have "the hip strength of a 9 year old girl, and the hip flexibility of a 90 year old woman." Wow.
On another bright note, I was invited back to Super Training to work with them on the weekends for dynamic work and to use the reverse hyper and GHR. I'm hoping I can make it work with my schedule. They also train Tuesday/Thursday from 4-8, but that's prime time for my training clients so I can't cut out, as much as I would love to. It was a boost of confidence to hear that Louie thinks I could probably hit an elite total within a year and a half.
Anyway, the ST guys took a shitload of pics and video, it's being released on DVD and I'm assuming they'll put some up on YouTube. I also have some pics of Saturday.
Oh, and the two best new exercises I saw on Saturday are without a doubt, walking safety squat good mornings, and sumo-stance, straight leg, arched back deadlifts. Holy fuck on a basket.
hahaha good stuff Zach, sounds like it was a pretty cool experience.
Start stretching those hips woman! ;D
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hahaha good stuff Zach, sounds like it was a pretty cool experience.
Start stretching those hips woman! ;D
It was fantastic, and if I get to start training even a few times a month with Mark Bell and his guys, I can imagine that my lifts should go through the roof.
And I'm stretching my hips enough to hopefully have the flexibility of an 80-year-old woman sometime soon.
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Lower Body Assistance
Forward Sled Dragging
6x45x200'
Band Pullthrough
2x light band x 30
2x avg band x 20
Pulldown Abs facing stack
60x20
70x15
75x15
Today would have normally been ME work, but since I maxed on Sunday I am keeping it to just some accessory stuff. Glutes, hams and hips are all feeling good from 2 days of sled dragging.
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Upper Body ME
Mini Band Bench Press
45x5
95x5
115x5
(added minis)
45x5
95x5
115x3
135x1
155x1
165x1
175x1
185x1
Overhead Push Press off pins
45x5
95x5
105x5
115x5
125x5 (w/ light spot)
135x3 (w/ light spot)
Incline Patterson Press ss/ w Tate Press
25x15/25x15
30x15/30x10
30x15/30x15 (switched order to Tate Press first)
Chest-Supported BB Row
2x135x10
145x8
Forward Sled Drag
3x45x200'
Great workout today, had a chance to workout with a strongman competitor who is also a trainer at my gym. Just having someone around to keep their hands even near the bar makes it a hell of a lot easier to handle the heavier stuff. The plan is to hopefully train ME with him on Tuesday/Thursday, then either try to get down to SuperTraining on the weekends for speed work (if Mark will let me, his guys invited me down but I figured I better get something worked out with him before I just show up) or do DE on Monday/Friday when I can't make it down there. We'll see how it goes.
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Lower Body DE
14" Box Squat w/ light bands
45x5
95x5
115x5
(added light bands)
8x115x2
Dimel Deadlift
2x145x20
Band Good Morning (w/ conventional stance)
3x avg x 20
Double Olympic Bar Suitcase Deadlift off #1 pin (below knee)
45x10
3x95x8
Pulldown Abs (facing stack)
80x12
80x10
First DE workout with bands, noticed 2 things:
1) My hips are sore as fuck, I need to back off the wide-stance ME work for a while
2) I'm waaaaaay faster with bands than without them. I always kind of doubted that when I'd read about it, but it's damn true.
Trained early this morning with the strongman guy again. He needed something to get him stronger at lifting farmer's handles off the ground, so we came up with the double suitcase off pins. I was adding kind of a power shrug to the top of it as well, felt fantastic. For me it's about as close to a trap bar deadlift as I can get without going and buying one.
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Quick hip rehab circuit with the sled:
4-way circuit (hips/glutes/adduction/abduction)
0x10 reps/leg
10x10 reps/leg
I had this suggested for my hip soreness to alleviate some of the pain and keep mobility and balance in all 4 directions. I'll throw it in as needed and see what it does.
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what does DE and ME stand for?
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what does DE and ME stand for?
Dynamic Effort
Maximum Effort
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DE - Dynamic Effort, 50-60% 1RM for sets of 1-3 focusing on maintaining bar speed, usually 8-12 sets and short rest periods
ME - Max Effort - 90%+, 1-3 reps and long rest periods
RE - Repetition Effort - bodybuilding, submaximal weights to failure
Basically the cornerstones of a Westside/conjugate training program.
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Upper Body DE
5 minutes upper body sled warmup - face pulls, chest press, low row, overhead tricep extensions x2 trips each
Bench Press w/ mini bands
45x10
(added minis)
45x3
8x95x3
Pin #5 Lockout
185x5
205x5
215x3
Incline DB Press w/ mini band
30x20
35x15
35x12
Incline Upright Row ss/ w/ Chest-Supported BB Row
45x10, 45x15
65x10, 65x15
75x8, 75x12
Forward Sled Drag
45x100'
90x100'
115x100'
Went probably too light on the speed bench, by maybe 10-15lbs. Other than that pretty straightforward stuff today.
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Lower body max today, got some videos of my reverse banded deads and low pin Zercher squats. I figured out that my deadlift sucks because I can't get my shoulders behind the bar, and I can't do that because we have the shitty 12-sided Iron Grip plates at my gym so I can't roll the bar as I pull. Whoever invented the 12-sided plate should be bludgeoned with a hammock.
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Lower body max today, got some videos of my reverse banded deads and low pin Zercher squats. I figured out that my deadlift sucks because I can't get my shoulders behind the bar, and I can't do that because we have the shitty 12-sided Iron Grip plates at my gym so I can't roll the bar as I pull. Whoever invented the 12-sided plate should be bludgeoned with a hammock.
LOL! I have the same problem at my gym. That must be what's wrong with my deadlift! >:(
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Lower Body ME
Forward Sled Drag
3x45x200'
Reverse Band Deadlift
135x5
225x3
315x1
365x1
385x1
405xMissed
Zercher Squat off #1 pin
135x5
155x5
175x5
Band Good Morning
3x avg x 25
Split Stance Pulldown Abs
40x20/side
55x15/side
385x1 Deadlift
405 bombed out
175x5 Zercher squat
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SPP
20 minutes sled dragging - low rows, face pulls, reverse flyes, external rotations, dragging w/ ropes in pullthrough position, 1-2 trips of 100' each
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Its a getbig prerequisite to have a Superman tattoo.
Good work bro! 8)
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Upper Body ME
Reverse Band Bench Press
2x45x5
95x5
115x3
135x3
(added average bands)
225x3
275x3
315x1
3x335x1
JM Press
45x10
85x8
105x8
125x8
135x8
Standing Dumbbell Press
25x20
2x30x15
Close-Grip Cable Row
100x15
110x15
120x12
V-Bar Pressdown (prehab)
30x20
35x20
I have no idea what the average bands take off the top and bottom, but my guess is too much. I'll stick with the light bands when I do these again.
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I have no idea what the average bands take off the top and bottom, but my guess is too much. I'll stick with the light bands when I do these again.
Here you go:
http://www.if.uidaho.edu/~chris/docs/CalculatingElasticBandTensions.pdf (http://www.if.uidaho.edu/~chris/docs/CalculatingElasticBandTensions.pdf)
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12 sided plates prevent the weights from rolling away out of control and possibly squashing some unsuspecting idiots toes...
I was once standing by an unattended barbell years ago, and I remember thinking how grateful I was that those heavy plates had flat edges on them or else my toes quite possibly could have been in for a world of hurt...
and if by chance, the inventer of those 12 sided plates is maybe reading this,I'd just like to take this opportunity to thank him ~
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12 sided plates prevent the weights from rolling away out of control and possibly squashing some unsuspecting idiots toes...
I was once standing by an unattended barbell years ago, and I remember thinking how grateful I was that those heavy plates had flat edges on them or else my toes quite possibly could have been in for a world of hurt...
and if by chance, the inventer of those 12 sided plates is maybe reading this,I'd just like to take this opportunity to thank him ~
Then you should pay more attention to where you are.
They suck for deadlifts. Period.
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Lower Body DE
14" Box Squat
2x45x5
65x2
85x2
105x2
125x2
(added light bands)
8x125x2
(removed bands)
185x2
205x2
215x2
Wide-Stance Good Morning
2x135x8
155x5
Double Olympic Bar Suitcase Deadlift off #1 pin
95x8
105x6
Ab Strap Hanging Leg Raise
2x10
Backward Sled Drag
45x100'
70x100'
90x100'
5 minutes SMR foam rolling
The squats felt great today, I think because I really took my time warming up into my working weight, almost ridiculously so. I had been only doing maybe a set with the bar and then 1-2 more sets at best before starting the working weight, and my hips just seemed to suffer dramatically. This feels a lot better. So good that I did a few heavier doubles after the dynamic stuff was done.
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Upper Body DE
Upper Body Sled Circuit x2
Chest Press 2x45x50'
Low Row 2x45x50'
Tricep Extension 2x45x50'
Face Pull 2x45x50'
Bench Press
2x45x5
65x5
85x5
105x3
(added mini bands)
45x5
65x3
85x3
8x105x3
Close-Grip Bench Press to throat
45x10
95x10
115x6
135x6
155x5
Muscle Snatch
45x8
55x8
55x8
65x8
Wide-Grip Pullup
3xBWx5
Seated DB Clean
12.5x15
15x12
superset w/
Barbell Curl
2x50x15
10 minutes of SMR foam rolling - low back, traps, obliques, lats
The slow warmup on the bench and squat seem to be helping my joints, I don't think I've ever taken so long to hit my working weights, even for DE stuff, but it helps, so I'll stick with it. If it took 8 sets to get to my working weight for speed bench then I imagine my max effort warmup will be at least a good dozen before I hit my 1RM.
The CGBP to the throat was one of Louie's suggestions - moderately flared elbows, cocked wrists, shooting it up hard. Kind of like a half JM press and a half Tate press with a barbell instead of dumbbells. I like it.
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Lower Body ME
Forward Sled Drag
3x45x200'
Reverse Sled Drag
45x200'
Barbell Squat
2x45x5
65x5
85x5
105x5
135x3
155x3
185x3
205x1
225x1
245x1
265xMISSED
Deadlift off 45lb plate
135x3
185x3
225x3
245x3
265x2
285x1
Bastardized GHR off angled back extension
BWx10
BWx10
BWx5
BWx10
Sled Drag in pullthrough stance
90x100'
135x100'
Steep Decline Situp
BWx12
BWx10
Pathetic squat workout, no idea how I missed less than my box squat 1RM when I was using a belt and tight knee wraps today. From watching my box squat videos I've concluded that I rock too much and am using more momentum than anything which is why my free squat sucks donkey balls. Shitty form on the box squat, basically. Chris Clark at EFS wants me doing a bunch of hamstring volume after watching my box squat videos as well. I'm going to add extra night workouts to my Tuesday and Friday for a month, deload, and then go back to normal and re-test my squat and see what that does.
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Did some extra ham/glute work last night before leaving the gym:
Dimel Deadlift
2x155x20
Walking Lunge
2xBWx20
Hammer Strength 1-Leg Curl
2x35x15
Nice and simple, but today I'm feeling it.
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Upper Body ME
5 minute upper body sled circuit
Floor Press
2x45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x3
205x1
215x1
225x1
230x1 15lb PR
Crazy Bell Press
2x95x20
Rolling DB Extension on floor
8x20x8
Inverted Row
BWx15
BWx12
BWx10
Got some video of the floor press and crazy bell press. I could have probably hit another 5-10lbs on the floor press but left a little to possibly retry next week. Not bad considering the last time I tried a 1RM on a full bench press I only got 235.
Improvised for the bell press, we don't have kettlebells so I just looped a couple of 25lb plates through minibands and suspended them from the bar that way. 95lbs was pretty easy, but I don't want to jump into these too fast, they're a delt and tricep killer with high reps.
Will post the vids of the day on youtube when I get home tonight. Good day, good day. I might just hit 315 by year's end if I can stay on track.
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Quick 2nd session tonight:
Hammer Strength Row
2x70x15
Assisted Dip
185x100
Straight Bar Pressdown
30x25
Video from earlier today:
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Zach, what's the purpose of the crazy bell presses? Is it just the added challenge of instability? So you do those with kettlebells hanging from the bar usually?
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Usually you'd use kettlebells but we don't have any. Good for shoulder and rotator therapy as well as working on staying tight during presses. High reps, 15-20, per The Man from his Westside seminar.
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Yesterday's workout:
Lower Body DE
14" Box Squat
2x45x5
65x5
85x5
105x2
125x2
(added light bands)
6x135x2
155x1
175x1
195x1
Sumo Straight Leg Deadlift
135x8
155x8
185x3
Barbell 45-degree Back Raise
2x50x10
60x6
Squats felt great, easy as could be. I am wondering if 14" doesn't get me quite low enough. It's basically getting me right at parallel, and I think I'm having trouble getting low enough on my free squats so I'm wondering if I shouldn't take it down to 12" and see how it goes. I'm doing a DE squat cycle right now that has me cycling the same three weights over the course of 9 weeks but using light bands in weeks 1-3, average in 4-6, and strong bands in 7-9. If I drop the box I'll probably repeat the light band cycle to get acclimated to the lower depth.
Also, the sumo sldl's are great, but a pain in the ass with the 12-sided plates. These will have to wait until I have access to some regular plates.
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Monday, 3/2
Upper Body DE
Bench Press
2x45x5
65x5
85x5
105x3
125x3
8x135x3
#6 Rack Lockout
225x8
245x5
265x3
Face Pull
4x60x15
superset w/
Rope Pressdown
4x40x15
Short and sweet today, only had about 45 minutes between clients. Speed bench felt nice and fast, and set a 20lb PR on the pin lockouts.
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Tuesday, 3/3
Lower Body ME
#1 Pin Zercher Squat
45x5
65x5
85x5
105x5
125x3
145x3
165x3
185x1
205x1
225x1
Seated Good Morning
45x10
65x10
85x8
105x5
125x3
1-Arm Dumbbell Swing
3x45x12
Snatch-Grip Hang Hi-Pull
3x95x8
PR on the Zercher squat, went a bit heavy on the last set of GM's, my lower back is a big weak spot for me. Took some videos and will post them tonight.
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Thursday, 3/5
Upper Body ME
#4 Pin Press (about 1 inch above chest)
45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x1
205x1
225x1
Close-Grip Bench Press to throat
45x5
135x8
145x6
155x5
T-Bar Row
90x15
115x15
135x8
135x8
Got some more video, I'll throw it up tonight. Had to cut short a bit because I'm covering some clients for a trainer that just got fired, so I'm going to probably do some more triceps and upper back during my next break.
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Yesterday's video:
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Friday, 3/6
Lower Body DE
Forward Sled Drag
3x50x200'
12" Box Squat
2x45x5
65x5
85x2
105x2
125x2
(added light bands)
8x115x2
CV Cable Deadlift
150x20
195x20
220x20
Band Leg Curl
2x light x20
avg x 6
superset w/
Spread Eagle Situp
BWx15
10x10
10x8
Band Pull-Apart
2x mini x 25
Today was my first time going from a 14" box to a 12". Got someone to video so I could see how I handled it, and I think I did ok. The first set I started reverting back to my bad habit of rocking off the box, but I fixed it for the later sets. I do think I need to try and fully relax on the box, I think I was still staying a little tense in the hole on these.
I'm going to do the USPF Sacramento Open at SuperTraining on April 26, and it looks like I'll be doing it with just a belt and wraps. I'm going to make it a requirement to get down and train with Mark Bell and his team at least a few times before the meet so they can help me get ready and help me figure out what to expect.
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Video:
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Monday, 3/9
Upper Body DE
5 minutes upper body sled dragging
Bench Press
45x5
65x5
85x5
105x5
125x3
6x145x3
2x155x3 20lb PR
Close-Grip Throat Press
2x175x5
185x4 20lb PR
Standing Dumbbell Press
30x20
35x15
40x10
T-Bar Row
2x90x15
100x15
110x10
A good workout with a couple of meaningful PRs - when I first started my Westside training back in July I was slow with 95lbs, today I got some video with 145 and 155 and both looked pretty damn fast to me. Also, when I started Westside I would have been hard-pressed to get 185lbs 4 times on a traditional bench press, let alone a close-grip to the throat. Might not look like much to some of the more talented guys on this board but it makes me feel pretty good to see how far I've come.
I also weighed myself today - 183lbs, which is I think an 11 or 12lb gain since starting powerlifting. Bodyfat is right around 14%, pretty close to when I started. It's kind of funny that I tried bodybuilding for over 10 years and didn't really get much in the way of progress either in strength or size the last 3-4 years I did it, and in less than a year of powerlifting I've unintentionally gotten to be a better bodybuilder than when I was trying to bodybuild.
I will put up the clips of my speed work tonight - I'd like you guys to take a look at it and either confirm or deny that I'm staying pretty fast with it and shouldn't go back down to a lower weight.
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Speed work from today - is that fast enough? Go heavier, stay, go down?
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Speed was obviously slow on the 185 but everything else looks great. Very smooth the whole way through. You may be able to increase by 5-10lbs but no more from what I can see (and according to percentages as well). Good work.
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The 185 was some supplemental stuff - throat presses, not speed work, so it was meant to be a bit slower. Last time I tested my 1RM it was 235, and 155 is 65% of that, so I'm a little bit ahead of the 140 that I was using as a baseline. I had actually dropped down to 135 because I thought I was too slow with 140, so this is good for me. Hopefully it means a good gain on my 1RM as well.
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I know the throat press isnt meant to be particularly fast, thats fine. Im not sure what the improved speed would indicate as far as a 1rm increase but it would be interesting to find out. When are you going heavy on a full press again?
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When are you going heavy on a full press again?
Frankly, I'm thinking about just re-testing at the meet. Knowing the way I am, I think if I retest between now and then it's going to fuck with my head and I won't do what I'm capable of at the meet. I'll probably open with what I used to max with and go from there.
Lower Body ME
#3 Rack Pull (just above knees)
45x5
95x5
135x5
185x5
225x5
275x5
315x3
365x3
405x1
455x1 50lb PR
475x MISSED
365x5
365x5
#8 Pin Squat
135x10
185x10
225x10
#7 Pin Squat
185x8
Bastardized GHR elevated 6"
2xBWx12
(switched to elevated 12")
BWx5
BWx8
Farmer's Walk with towels wrapped around handles
3x50x100'
2x50x50'
(removed towels)
3x50x100'
Zercher Decline Situp
45x12
85x10
105x6
Got a bit greedy with the rack pulls, should have just settled for a big PR and called it a day.
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I would open slightly under your old max, just by a few pounds. But youre right, it may very well fuck with your head.
Nice 50lb PR! :o
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I would open slightly under your old max, just by a few pounds. But youre right, it may very well fuck with your head.
I think so. I like using conjugate training primarily because it's not making me do bench/squat/dead every week, because for some reason I have some mental blocks that are keeping me from moving weights that I know should be easy. But if I'm doing similar movements - floor press or CGBP, for example - I'm cranking weights that are either right at or slightly below my old bench max. So I'm sure I can set a few new PRs at the meet, I just need to get my head right.
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Quick recovery/extra workout:
SLDL's
2x95x10
Seated Goodmorning
2x45x12
Hammer Strength 1-leg Curl
35x15
40x12
5 minutes foam rolling
I also spent about 15-20 minutes in the jacuzzi here letting the jets beat the crap out of my lower back, glutes and SI joint. Feeling pretty decent right about now.
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Upper Body ME
Standing Overhead Press
45x5
65x5
85x3
95x3
105x3
115x3
125x1
140x1
150x1 (push press)
135x3 (push press)
Floor Press with Micro Bands
2x135x5
135x5 with 10-second lockout
155x3 with 10-second lockout
Rolling DB Extension on floor
27.5x8
5x30x8
Short workout, will do some more assistance stuff after my next round of clients. It was pretty fun today, I had 3 other guys training with me so it helped keep my mind off whoever jacked my sled from the trainer's office. One guy is a strongman competitor, hence the OHP as a max lift today. Fine with me since I'm competing raw so I could use the extra delt work anyway. As usual, I got some video and I'll throw it up later.
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Finished my assistance stuff for today:
Reverse Band Pulldown
3x mini x 20
CV Pulldown
50x15
60x15
Straight-Bar Pressdown w/ mini band
25x15
30x15
35x15
Took about 15 minutes to finish all that. Felt good.
Also, I'm still pissed off from this morning - somebody stole the pulling sled I bought from EFS that I had been keeping in our private training office here at Gold's. Goodbye, $200.
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Also, I'm still pissed off from this morning - somebody stole the pulling sled I bought from EFS that I had been keeping in our private training office here at Gold's. Goodbye, $200.
:o >:(
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Fast workout today, not used to working out this early in the morning and I don't think I ate enough.
Lower Body DE
12" Box Squat
45x5
65x5
85x2
105x2
125x2
(added light bands)
8x125x2
GHR on angled back extension, 6" step box under the back
BWx12
10x10
20x6
45-degree Barbell Back Raise
2x20x20
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What kind of dirtbag steals someones equipment? Put something nice in there again and video tape them so you know who to beat with a dumbbell! >:(
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What kind of dirtbag steals someones equipment?
Apparently someone with balls the size of volleyballs, I guess. I'm pretty positive I'll never see it again.
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2nd session of the day, just finishing some accessory stuff I skipped this morning:
18" Barbell Step Up
45x12
65x6
85x6
Pulldown Abs
60x20
65x20
70x20
Cable Side Bend
80x15
100x10
Knees have been a little stiff today, I ordered a foam roller for my post-injury treatment so I may have to start doing some IT/quad/ham rolling as well to keep my knees healthy. Maybe a few TKE's a few times a month for prehab/rehab as well.
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Yesterday's video:
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Starting to think that I might be doing just Bench-only at the USPF meet in April. My lower back lately has been flaring up pretty terribly from my accident, so bad that earlier this week I ended up on the floor of my bedroom immobilized for about 10 or so minutes because my lower back/SI basically locked up completely on me. I had talked to Louie at the Sacramento seminar about trying to get the insurance settlement to include a reverse hyper in it for rehab because it seemed to help when I tried it. In the meantime I'm back to getting 2-3x/week chiro adjustments but it doesn't seem to be getting much better, just not a whole lot worse. This blows. I've pretty much tried everything at this point - I stretch for a good hour daily, I foam roll myself so much I'm warping the rolls at work, I do chiro, jacuzzi therapy, contrast showers, you name it, I've tried it. I'm starting to think this might actually never go away.
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Yesterday's video:
which one are you?
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The skinny guy in the hat.
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Went ahead and registered for the April meet for full power, so it looks like I can't back out now. I'm hoping for the best with my low back in terms of squat/dl performance, but just getting up on the platform will be good for me. Worst case I use 70-80% of my 1RM just to get some official numbers and focus on my bench, but I'm hoping it won't be necessary to do that. In the meantime I'm going to ditch any sort of pulling or GM movement for the next few weeks to do as much as I can to keep stress off the area. I'll pretty much just be doing Zerchers, belt squats, and reverse band box squats as my ME movements and keep them to a 3-5RM. I'll keep doing some extra glute/hamstring work once a week as well.
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Yesterday's session:
Upper Body DE
Floor Press
45x5
65x5
85x5
105x5
125x5
8x145x3
185x3
195x3
210x3 w/ 10-second lockout
Standing Dumbbell Press
35x20
40x10
Matrix Machine Row
5x130x10
Bench just keeps getting better - it wasn't long ago (mid-January) that 215 was a shaky 1RM with no pause for a floor press, and yesterday I hit 210 for 3 using 2-second pauses after all that dynamic work. I'm feeling pretty good about my bench performance. Wish I could say the same for my squat/dl.
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cool videos!
there were definitely a couple guys at the lift i did that just took easy on certain and went for records on there choice of lift. most of only took 1 of the 3 of lifts they were not focusing on, just so they would have something on the records.
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Yesterday's workout:
Lower Body ME
14" Reverse Band Box Squat (with doubled minis)
135x5
185x5
205x5
225x5
245x5
265x5
275x5
285x5
Bastardized GHR on a back extension elevated 6" in the back
micro x 15
mini x 15
monster mini x 15
mini + monster mini x 10
Cable Pullthrough
3x150x15
superset w/
Pulldown Abs
3x60x20
Extra accessory stuff from this morning:
More 6" GHR
3xBWx8
TKE's
2x light band x 20
Cable Side Bend
2x100x20
Doing 3 and 5RM's on ME for lower body while my back is recovering and am taking out any pulls for the time being. Trying to stay healthy for the meet and get some extra volume in at the same time.
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Thursday, 3/19
Upper Body ME
Close-Grip Reverse Band Bench Press w/ light bands
135x5
155x5
175x5
195x5
215x3
235x3
255x3
275x1
285x1 (regular bench grip)
Straight-Bar Pressdown w/ mini band
40x10
45x10
50x10
55x8
60x8
Corner 1-Arm Barbell Press
25x15
45x15
55x10
Blast Strap Bodyweight Row
2xBWx12
2xBWx10
Extra accessory from tonight:
Skullcrusher to forehead
45x10
55x10
65x10
75x10
Reverse Cable Flye
4x30x15
Decline Situp
2x #4 (almost full decline) x 15
Beat my old wide-grip PR on reverse bands with a close-grip today, so I thought that was pretty substantial. Then opted to do another single with a wide-grip and get another PR out of it, so it was a good day.
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Just got my APT singlet in the mail yesterday, suffice it to say I feel very weird wearing these things. I'm wondering if I shouldn't do at least one session each of bench training and squat/dl wearing it before the meet to get used to it, or if it really will matter that much.
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Got back from the chiropractor, he told me basically what I was already thinking - if I do any squats or deadlifting at the competition, it should be at 75-80% of my 1RM just to get some numbers up. My back isn't recovering very easily and I need to get it back to at least 90% again before I start focusing on heavy lower body stuff. For now I'll probably just stick with belt squats, GHRs, back raises and CV cable deadlifts along with maybe some banded good mornings and leg curls at home. This definitely sucks, I was really hoping to be able to go all out for this comp, but like my chiro said, there will always be other meets.
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Lower body accessory/rehab stuff at home:
Bent-Leg Hip Extension
4xBWx15
Prone Leg Extension
3xBWx15
1-Leg Glute Kickback
2x mini x 15
Squat-Stance Band Good Morning
2x average x 20
Swiss Ball Crunch
BWx15
BWx12
10 minutes of low back foam rolling
Doctor's orders to lay off any vertical loading of the spine, so pretty much any barbell movement for the lower body is out for at least a few weeks. Maybe this will be an okay thing, maybe all the extra accessory stuff and the deloading on squat/dl will actually help instead of hurt.
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Just got my APT singlet in the mail yesterday, suffice it to say I feel very weird wearing these things. I'm wondering if I shouldn't do at least one session each of bench training and squat/dl wearing it before the meet to get used to it, or if it really will matter that much.
when i put one on for the first time, i thought i wouldn't be able to wear it! when the lift started i didn't even realize i had it on. it almost seemed normal because everyone else was wearing it too!
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Did a RIDICULOUS amount of foam rolling over the weekend, got an extremely dense one from EFS that showed up on Friday, and I did so much that it's leaving a little bit of bruising, but it's definitely leaving my back feeling better. Also got the EFS Retro Belt for ME stuff and for the comp.
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Upper Body DE
Floor Press
45x5
65x5
85x5
105x5
125x5
8x145x3
205x1
215x1
225x1
Tate Press
35x8
3x40x8
2-Arm Overhead DB Extension
2x55x15
2x60x12
Matrix Machine Row
3x115x15
Steering Wheel
2x10x15
Not much to report, pretty much business as usual, at least with upper body. Lower body ME is getting replaced with a rep/accessory/rehab day, and lower body DE will have box squats replaced with box jumps. No vertical compression of the SI joint for now, including any barbell squat or deadlift.
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Yesterday's stuff:
Lower Body RE
Bulgarian DB Split Squat
BWx15
25x8
30x8
40x6
Bastardized GHR elevated 12"
3xBWx10
light band x 6
2 x light x 8
Fake Reverse Hyper
BWx15
3x micro band x 10
Decline Situp (full decline)
4xBWx12
Donkey Calf Raise
300x12
360x10
400x6
2nd session late evening:
1-Arm Standing Hammer Strength Row
2x90x15
Dumbbell Shrug
3x55x12
Hex DB Hold
3x15xFailure (maybe a minute the first time, way less after that)
While it's not perfect, I think I've been able to duplicate semi-decently both GHR's and reverse hypers using a step box and a 45-degree back raise. Better than nothing, and it lets me hit those muscles without bar squatting or pulling, so that's good. Plus my back feels better today than it has in a good week or two from doing the improvised reverse hypers.
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Thursday, 3/26
Upper Body ME
Standing Military Press
45x5
65x5
85x5
95x3
(added mini bands)
65x3
75x3
85x1
(added belt)
90x1
95x1
Crazy Bell Press (bar weight + suspended weight)
45+50=95x20
65+50=115x15
85+50=135x12
85+50+50=185x4
T-Bar Row
3x90x15
Side DB Lateral
3x15x15
superset with
Hammer Curl
3x30x12
Rope Pressdown
3x25x20
Playing it safe by using a belt for my last couple sets of militaries, the back feels like it's on the mend and I would like to keep it that way. I think rotating a bench-style ME movement with an OHP-style ME movement every other week is working since I'm doing the comp raw.
Went a little crazy with the crazy bell press, finished with 85 lbs of bar weight and 2 25lb plates suspended on each side, each suspended with its own band. That shit gets swinging like craaaaaaazy. Felt good but I probably will back off just a little on the weight until I get a little stronger, maybe down to 160-170 total weight instead of the 185 I finished with.
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Lower Body DE
Box Squat to Box Jump
3x30"x3
3x32"x3
2x35"x3
Fake Reverse Hyper
3x micro x 15
Fake GHR elevated 12"
3x light x 5
Standing Abs
2x light x 20
Landmine
25x10
35x10
Had some fun with the box jumps, the tallest box we have is 18" so I just kept stacking 45lb plates on top of it until I got to a reasonable height. Probably could hit a 40" on a good day, but to get to 35" took 10 plates and I'm not sure adding another 3-4 would be all that stable. Not terrible for a white boy with no athletic background.
Also, still loving the fake reverse hyper for rehabbing my back. It's getting deep in the erectors in a way I have never been really able to hit them before. I have to get some video of it so you guys can see what I'm talking about. I'm trying to do at least a set or two with just bodyweight every day, plus some with resistance during my lower body sessions. Back has been feeling a LOT better with all the foam rolling and chiro work, so I'm hoping I will be at or near 100% for the Sac Open.
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when i put one on for the first time, i thought i wouldn't be able to wear it! when the lift started i didn't even realize i had it on. it almost seemed normal because everyone else was wearing it too!
Yeh, it makes a difference everyone else is wearing them. Don't feel so stupid then! Zach, what are you hoping to total and at what bodyweight in the upcoming comp?
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Zach, what are you hoping to total and at what bodyweight in the upcoming comp?
Not quite sure since I don't know how the whole back issue is going to affect my lifts. I would be happy with a 245 bench, 275 squat and 345 dead. I'm going with just wraps and a belt. I have no idea about the squat and dead though, I haven't really trained balls out on those lifts in a bit so I'm not sure what to expect. My last gym 1RM's were 235 bench in December, 275 squat in February and 335 dead in February, but hopefully I can push those up.
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Not quite sure since I don't know how the whole back issue is going to affect my lifts. I would be happy with a 245 bench, 275 squat and 345 dead. I'm going with just wraps and a belt. I have no idea about the squat and dead though, I haven't really trained balls out on those lifts in a bit so I'm not sure what to expect. My last gym 1RM's were 235 bench in December, 275 squat in February and 335 dead in February, but hopefully I can push those up.
No need to train balls out! I hadn't benched over 100kg in 10 months due to a back injury and then I put up 145 out of nowhere. Train a lot of sets, low reps in a short amount of time and it tends to cross over from my experience.
What's your bw? What happened your back as well? Sorry about all the questions!
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I'm floating around 180-185, so I will be in either the 181s or 198s. I was in a rear end collision back in September that screwed up my neck and SI joint, and flares up unpredictably. I am hoping this most recent flare will be gone come competition time.
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I'm floating around 180-185, so I will be in either the 181s or 198s. I was in a rear end collision back in September that screwed up my neck and SI joint, and flares up unpredictably. I am hoping this most recent flare will be gone come competition time.
Man, I wish you my very best. My SI joint and ligaments gave me problems for 10 months. after 10 months I found a guy that solved it in one session! If I hadn't have fucked it up I was hoping to make drug free history. Now, I'm just trying to interpret my injury as a warning sign. My muscles developed before my tendons. If you are visting the UK any time soon let me know
My mum was in a collision like the one you described. I hope you got good compensation! (Although it will never really cover everything). My mum had her car bent in half whilst she was waiting to make a right (equivalent of left in USA) turn.
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My mum was in a collision like the one you described. I hope you got good compensation! (Although it will never really cover everything). My mum had her car bent in half whilst she was waiting to make a right (equivalent of left in USA) turn.
We haven't even started negotiating a settlement yet, I'm still wrapping up my chiropractic/ART treatment and then we can start. The insurance company isn't taking me very seriously though, their initial settlement offer was $500. They're trying to argue that because my car damage wasn't high that I couldn't have gotten injured from it. They know it's a load of crap but that's the card they're playing for the time being.
As a side note, here is the video from Thursday's ME session:
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Monday, 3/30
Upper Body DE
Bench Press
45x5
65x5
85x5
105x5
125x3
135x3
(added micro bands)
8x135x3
Pin #5 lockout w/ micro bands
3x185x3
Flat Dumbbell Press
45x20
50x15
55x15
65x11
Wide-Grip Pulldown
110x15
120x12
120x10
superset with
Face Pulls
60x15
60x12
60x10
Zercher Decline Situp
45x12
2x65x12
85x8
Rotator Cuff Prehab circuit - internal/external rotation/seated db clean
The pin lockouts with bands are getting ditched forever, those things DESTROYED my shoulders. Maybe if I had some chains instead of the pins they would work, or with board presses, but off pins, fuck that. Never again. Other than that, good workout. Bar speed felt decent with the micros on the speed presses, and the assistance work was straight-forward.
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We haven't even started negotiating a settlement yet, I'm still wrapping up my chiropractic/ART treatment and then we can start. The insurance company isn't taking me very seriously though, their initial settlement offer was $500. They're trying to argue that because my car damage wasn't high that I couldn't have gotten injured from it. They know it's a load of crap but that's the card they're playing for the time being.
As a side note, here is the video from Thursday's ME session:
Bastards! >:(
Nice work in the video. How have you found the plates hanging from the bar to help your bench press? I've seen that before and was thinking of throwing it in sometime.
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Nice work in the video. How have you found the plates hanging from the bar to help your bench press? I've seen that before and was thinking of throwing it in sometime.
I've always had issues staying tight when lowering the weight, the suspended weight forces you to. It's also good for shoulder rehab and prehab because of the increased demand on stabilizing muscles. It's a whole different beast from regular benching. You can do it on pretty much anything - militaries, bicep curls, rows, tricep extensions, you name it. I also had one of my training partners do a yoke walk with suspended weight:
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Tuesday 3/31
Lower Body DE/RE/Whatever-E
Box Squat to Box Jump
28"x3
30"x3
32"x3
2x35"x3
37"x3
38"x3
40"x3
#1 Pin Rack Pull
185x1 (sumo)
225x1 (sumo)
275x1 (sumo)
275x1 (conventional)
Fake Reverse Hyper
3x20x12
Fake GHR
3xBWx12
Landmine
2x25x12
35x10
Not sure what today was, I suppose it was DE since I did all the jumps, but it was fun so who gives a shit. I thought a 40" box jump wasn't too bad for a 5'8" white boy who never played sports. I suppose being skinny is good for something.
Also did some light pulls off the low pins just to see how my back would hold up, everything felt fine, used a belt for everything just to be on the safe side though. I also suck at sumo pulls and I pretty much stiff-legged them all.
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Yesterday's video:
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Video of the fake reverse hyper I've been doing:
Not as good as the real thing, but better than nothing.
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Upper Body ME
Bench Press to foam
2x45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x3
205x3
215x1
225x1
230x1 15lb PR
JM Press on the floor
85x10
105x10
135x8
155x5
Rear Delt Machine
3x115x15
superset with
Matrix Machine Row
2x115x12
115x10
Steep Decline Situp
4xBWx15
2nd session
Close-Grip Standing Military Press
3x95x6
Seated DB Clean
2x10x10
Spread Eagle Situp
2xBWx12
Shoulders still felt a little rough from doing those stupid-ass rack presses Monday, but by the time I was warmed up I felt fine, and managed to hit a 15lb PR pressing off the foam pad at the same time.
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Good stuff Zach, congrats on the PR. :)
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Missed a couple days, spent Saturday and Sunday training with Mark Bell and his guys at his Super Training gym:
Saturday
Lower Body DE
Did a few free-squat sets as a warmup since I rolled in a couple minutes late, thought lifting started @9 instead of 8:30am
Box Squat w/ avg bands (no idea what box height, parallel-ish)
145x2 (barely, the first set practically stapled me to the box)
55(empty bar) x2
3x105x2
5x145x2 (much better than the first set)
Sumo SLDL
135x5
185x5
225x2
245x1
2x225x2
GHR (the real one, not a bastardized version, thank you Mr. Bell)
a bazillion sets of 5 since I don't have a real one @ Golds
Chest-Supported Rows
4x45x10
First, a big thanks to Steve and the rest of the guys for tolerating my pussy squats in with their group. I learned a few things during speed work today:
-an 8ft squat bar is harder for me to center than a 7ft bar, I couldn't find the damn rings the first couple sets
-there is a shitload more tension on green bands when you're used to using purples
-it's a bad idea to keep your hands near the monolift hooks when you rack the bar, I have battle damage on my hand to prove it
-it's motivating and embarrassing at the same time to be substantially the weakest lifter in a gym like that
-Gold's sucks
Sunday
Upper Body DE
Bench Press
45x10
95x10
135x3
added 1 chain/side
135x3
up to 2 chains/side
135x3
back down to 1 chain/side
2x135x3
back up to 2 chains/side
4x135x3
Incline Kettlebell Press
16kg x12
2x20kg x12
Rope Pressdown w/ mini band attached to top of machine
3x60x5
Face Pull w/ mini band again
3x60x12
Situps on GHR
4x25x10
First time with chains, it's an interesting dynamic compared to bands. I like it, I'll have to see how I can bring that shit into Gold's and not have it stolen like everything else.
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Lower Body ME
Lower Body ME
14" Zercher Box Squat
45x10
95x5
115x5
155x5
185x3
205x3
225x3
Fake Reverse Hyper
3x30x10
Forward Sled Drag
2x90x100'
Reverse Sled Drag
45x100'
Dumbbell Side Bend
2x70x15
Finally got a new sled after some shit stole the last one from the gym. Hips are still sore from Saturday's speed work and sumo SLDL's, so I kept the accessory stuff moderate today.
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Just took the plunge and ordered a Metal Viking Bencher and Metal V-Type Squatter, thanks to an under-the-table sponsorship from one of my personal training clients. It's my first gear and I'm pretty sure there's no way I can get it figured out before the April 26 meet, but it'll give me something to mess with.
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Upper Body ME
Reverse Band Bench Press w/ comp grip (index on rings)
45x10
95x5
135x5
(added avg bands)
185x5
225x5
275x3
295x1
315x1
325x missed
2x275x3
Straight-Bar Pressdown w/ mini band
3x35x10
Standing Dumbbell Press
3x30x15
Reverse Grip Pulldown w/ mini band
60x10
70x10
80x10
100x10
Seated Barbell Curl
2x65x10
Missed 325 on reverse band by a hair, got a light spot but it was enough to call it a miss. Also did some more accessory stuff with a band attached, the lat pulldowns were pretty interesting.
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Yesterday's DE work @ Mark Bell's Super Training again, looks like I'll be mostly training at his place on weekends and doing ME work during the week at Gold's.
Deadlift on JumpStretch platform
3x135x1
2x185x1
set up platform with mini bands
9-10 sets @135x1, some sumo, some conventional
2x155x1 conventional
GHR
BWx10
mini band x10
monster mini x10
mini + monster mini x5
Band Good Morning
2x avg x20 (sumo stance, slow speed)
Situps on GHR (head below feet @bottom)
3xBWx8
Blast Strap Rows
3xBWx20
A shitload of hip stretching
One of the guys suggested that some of my low back issues I've been having since the car accident could be stemming from my hips, which I haven't really thought about until now, but it makes sense: I was stopped with one leg straight holding the brake pedal, and I saw it coming, so I would have naturally tensed up. My hip could be compressed in the socket and giving me issues because of it. I'm thinking of trying some hip traction stuff with the bands next time I'm in the gym.
I'm also freaking the fuck out trying to pick openers, and just thinking about the meet in general. This is not good.
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Glad to see so much progress Zach!
Pick EASY openers that built confidence.
Squat - 225
Bench - 200
Deadlift - 300
Just easy confidence boosters to get your nerves worked out.
Great work and good luck on your meet.
8)
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Dude, where you been?
Video of yesterday's attempts at figuring out a deadlift opener:
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Nice shirt, i wear that one a lot.
Man i've been all over, lost my job in Dec then 2 weeks later torn something in my upper back/trap area doing cleans. Got kind of burnt out and just took 2 months off lifting to let my body have a break. Also getting ready to move to another part of town for my new job i just got. a few weeks ago i started having really badass workouts again, pain free, and it lit that fire again. ;)
Judging by how smooth you pulled 315, that might be a good opener, or somewhere in that range. i always opened with something easy, just to get any jitters out.
8)
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Upper Body ME
Bench Press w/ comp grip and commands
45x10
95x5
135x3
185x1
205x1
215x1
Close-Grip Floor Press
3x135x10
Blast Strap accessory work:
Suspended Pushups
2x15
1x10
Suspended Rows
2x20
Suspended Face Pulls
2x15
I was anticipating using either 205 or 215 for an opener, I think I'll use 205 just because I would like all my openers to fly right up. I'm going to Super Training on Saturday morning, not sure if I should do speed work and then work up to a squat opener or if I should just ditch the speed work and start with free squats. I'll probably decide that morning, then take it easy next week.
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Did some shoulder prehab last night and some bench accessory on a break this morning, nothing fancy. Speed work with Mark Bell's crew this weekend then deloading next week up to the meet. Also decided on a Metal King Presser as my first bench shirt.
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Bench openers:
Probably going to use 205.
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Worked out @ Super Training again this morning, did my squat opener first:
Barbell Free Squat
45x5
95x2
135x2
(added belt)
185x2
215x1
(added knee wraps)
235x1 easy opener
GHR
3x mini x10
Reverse Hyper
2x90x10 short strap
90x10 long strap
140x10 long strap
GHR situp
3xBWx8
The knee wraps almost felt unnecessary for that light of weight but I needed to get some extra practice in so I would know how they affect my squats before the meet.
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hey zach where do ya live?
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Its great to see you progressing mate!
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hey zach where do ya live?
Sacramento.
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Its great to see you progressing mate!
Thanks dude, it seems like things are finally rolling again after stalling for years. I'm definitely built more for powerlifting than bodybuilding, I've seen better gains in 8 months of pl'ing than the last 5 years of bodybuilding.
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Thanks dude, it seems like things are finally rolling again after stalling for years. I'm definitely built more for powerlifting than bodybuilding, I've seen better gains in 8 months of pl'ing than the last 5 years of bodybuilding.
awesome dude! and good luck this weekend.
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Good luck this weekend Zach. Hope it goes well for you!! :)
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how did everything go this weekend?
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Meet report:
Weighed in at 175 early Sunday (strangely enough no drug test Mark?) so got some breakfast and tried to calm my nerves a little. I pretty much felt like I was going to hurl all over the place up until my first squat attempt, but calmed down pretty decently after hitting my opener with plenty of room to spare. I forgot to write down all my attempts so this is purely by memory, so these might be plus or minus a couple pounds:
Squat:
1st attempt - 107.5kg/236.5lbs - super easy, set the mood and got my jitters out
2nd attempt - 112.5kg/247.5lbs - still smooth
3rd attempt - 122.5kg/269.5lbs - a grinder but still good for a 24.5lb PR
It had to have been a good 4 hours between my last squat and my first bench, as there were a ton of bench-only guys that went first.
Bench:
1st attempt: 95kg/209lbs - easy lift but started lowering the bar before I was given the command, no lift
2nd attempt: 97.5kg/214.5lbs - not as easy as it should have been as this is about 20lbs under my max, but no major stalling
3rd attempt: 102.5kg/225.5lbs - rushed ahead of the "press" command and realized it about 4 inches off the chest, stopped pushing as soon as I realized what I'd done, but by then I ended up stalling and missing anyway, so I blew the 3rd attempt on two levels
I was worried about how my deads would go with a broken thumb and my lower back acting up a little bit around the usual SI joint injury, but it went well.
Deadlift:
1st attempt: 140kg/308lbs - smoked it
2nd attempt: 150kg/330lbs - easy, front judge warned me for not putting it down gently enough I guess, still it passed so who cares
3rd attempt: 160kg/352lbs - definitely a max attempt but no stalling, also a 17lb PR
836lb total, nothing special for sure but at least now I have some official lifts. Next time will definitely be better.
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Meet report:
Weighed in at 175 early Sunday (strangely enough no drug test Mark?) so got some breakfast and tried to calm my nerves a little. I pretty much felt like I was going to hurl all over the place up until my first squat attempt, but calmed down pretty decently after hitting my opener with plenty of room to spare. I forgot to write down all my attempts so this is purely by memory, so these might be plus or minus a couple pounds:
Squat:
1st attempt - 107.5kg/236.5lbs - super easy, set the mood and got my jitters out
2nd attempt - 112.5kg/247.5lbs - still smooth
3rd attempt - 122.5kg/269.5lbs - a grinder but still good for a 24.5lb PR
It had to have been a good 4 hours between my last squat and my first bench, as there were a ton of bench-only guys that went first.
Bench:
1st attempt: 95kg/209lbs - easy lift but started lowering the bar before I was given the command, no lift
2nd attempt: 97.5kg/214.5lbs - not as easy as it should have been as this is about 20lbs under my max, but no major stalling
3rd attempt: 102.5kg/225.5lbs - rushed ahead of the "press" command and realized it about 4 inches off the chest, stopped pushing as soon as I realized what I'd done, but by then I ended up stalling and missing anyway, so I blew the 3rd attempt on two levels
I was worried about how my deads would go with a broken thumb and my lower back acting up a little bit around the usual SI joint injury, but it went well.
Deadlift:
1st attempt: 140kg/308lbs - smoked it
2nd attempt: 150kg/330lbs - easy, front judge warned me for not putting it down gently enough I guess, still it passed so who cares
3rd attempt: 160kg/352lbs - definitely a max attempt but no stalling, also a 17lb PR
836lb total, nothing special for sure but at least now I have some official lifts. Next time will definitely be better.
Great job dude!
I've never lifted in USPF but most drug free meets are never tested, kind of makes you wonder. At the higher levels they will definately test the top lifters though. I was only tested about 6 times out of 20-30 contests i did in drug free divisions.
Now you have your base set and got your feet wet.
Grats!
8)
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Congrats Zach!!
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Congrats Zach! Sounds like it was a pretty good first meet experience. 8)
Congrats on the PRs!
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I hate the feeling before your first lift too. Great job nonetheless!
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good job man!
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congrats bro good work, you look like big dude for 175 :D
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Catching up on the last couple workouts, I'm just copying and pasting these from the SuperTraining forum:
4/30/09
Max Effort Bench
Close-Grip Incline Press
45x10
95x5
115x5
135x3
145x3
155x3
Close-Grip Throat Press
95x10
115x10
135x10
Upright Row
65x10
2x85x10
T-Bar Row
2x90x15
115x10
Giving inclines a shot in the ME rotation to see how they work - I'll keep them in for 10-12 weeks, if they go up but my bench doesn't then I'll drop them.
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5/2/09
DE Squat/Dead
Box Squat onto blue foam pad
145x2 (easiest this has ever felt, I'm pretty sure it actually popped up off my shoulders at the top)
175x2
195x2
(added belt)
235x2
255x2 (barely, left the mono set too high and fucked my setup)
(added Metal IPF V-Squatter, straps down)
245x2
255x missed, everybody told me this looked fucked from the start for some reason
255x2
Sumo SLDL
2x195 + 2 chains x5
215 + 2 chains x3
Back Raise on GHR
3xBWx10
Plank Leg Extension
2x20
A couple of interesting things about today - first, I'm using a lot more weight than the last time I did speed squats with straight weight, which is pretty awesome. I think it's a combo of getting stronger and getting my form a bit tighter. Second, squatting with the suit is interesting for sure. I'm sure I'll need to have some adjustments done on it, and I think it would fit really well if I gained another 10lbs. I'll probably try and get in it at least once a week for the next 2-3 weeks to break it in.
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5/4
DE Bench
Bench press w/ band around wrists
45x10
95x5
115x3
3x135x3
3x155x3
2x175x3
#5 Pin Lockout
3x205x3
Barbell Shrug
2x155x8
2x175x8
Hammer Curl
2x35x12
2nd session:
Blast Strap Pushup - 25,15,10=50
Blast Strap Row - 25,15,10=50
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5/06/09
ME Squat/Dead
Reverse Band Box Squat (14" box)
45x10
95x5
135x3
(added doubled minis)
225x3
275x3
315x1
345x1
365x1
(added suit bottoms)
365x1
405x1
(straps up)
405x1
Sumo Dead off mats (2-3" off ground)
(suit bottoms)
275x1
315x1
(straps up)
365x missed conventional stance, couldn't get down to get set up very well
Olympic Front Squat
95x8
115x8
135x8
Face Pull w/ 2 mini bands
3x20
Did some more suit work to break it in, then I'll stay out of it for a few weeks. Both my 405 attempts had something wrong with them other than the lift itself - the first time with straps down I got the lift but missed getting it in one j-hook so it ended up on the pins and wrenched my thumb. The second time with straps up I got a couple of side spotters along with my training partner back-spotting me, and one guy pretty much grabbed the right side of the bar and yanked when I was about halfway up just because I had slowed down. If you see the video the bar literally looks like it shoots up over my head on the right side. Pisses me off because I KNOW I had the lift and I probably won't let it go until I hit it again.
I'll get the video up later tonight.
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Yesterday's squat video:
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Is this your first time using a suit? You didn't use one for the last meet, did you? What kind of suit are you using?
I am breaking one in for the first time, and it's a bitch!!
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It's an IPF Metal V-Type Squatter, and this was the second time I had been in it. I got in it Saturday for a couple sets of speed squats and that was about it. There's definitely some room for me to grow into it, which is what I was anticipating. While I haven't tried a full free squat in it yet, I would guess from my reverse band numbers that I'm probably getting 50-70lbs of carryover with it as is. As it gets tighter that should go up quite a bit.
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It all depends on how tight that suit is, i've seen guys buy a suit so tight they needed 495 just to get down to parallel.
Suits are a love/hate relationship. i could never squat in a suit, mainly i think because i've always used a narrow stance and felt like it rounded my back over too much. i used one for almost a year and got about 100-120 pounds out of a regular Inzer Hardcore, but these were boarderline parallel squats and i could never do a full squat in a suit.
8)
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ME Bench
Close-Grip Floor Press
45x10
95x5
135x5
185x3
205x1
2x215x1
215x1 pinkies on ring
Low-Incline DB Press
50x20
3x50x15
Rolling DB Extension ss/ with Rope Pressdown
25x12/40x6
25x10/25x10
Upright Row
3x95x8
Reverse Band Pulldown
4x doubled minis x10
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As far as I know, the Gold's I work at is going to be hosting a USPF meet at the end of July, and I'm looking at competing in the 198's for that one so consider me in a bit of a bulking stage right now.
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Did some upper body sled work for time this morning, then DE Squat:
14" Box Squat w/ avg bands
45x2
3x95x2
3x115x2
3x135x2
(added suit bottoms)
155x1
175x1
(added belt)
185x1
Reverse Sled Drag holding straps
90x100'
135x100'
2x160x50'
Light Band Leg Curl ss w/ 45-degree Back Raise
3x25/3x40x10
Hanging Knee Raise
3x12
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DE Bench:
Bench Press
45x10
95x5
115x3
3x135x3
3x155x3
2x175x3
3-Board Press
2x185x5
2x195x3
215x3
Standing Alt. DB Press
3x30x10
Chest-Supported BB Row
5x135x8
Seated DB Clean
2x10x20
2x15x15
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Squat/DL ME
#2 Pin Zercher Squat
(conventional)
45x5
95x5
135x3
(add belt)
185x1
(switch to sumo)
225x1
(conventional)
225x1
235x missed
Conventional Good Morning
45x1
95x8
135x5
(add belt)
165x3
185x2
Fake Reverse Hyper
3x mini band x 8
Face Pull superset w/ Standing Abs
2x60x15/2x60x15
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ME Bench
Manpon Press w/ minis
45x10
95x5
135x5
(added minis)
45x5
95x3
135x3
155x1
175x1
185x1
3x135x3
Incline Tate Press
3x35x10
1-Arm DB Row
65x10
75x10
90x10
100x6
Barbell Curl (in the squat rack, to be cool)
2x85x8
Got a deep tissue massage to work out the issues with my back, and it definitely helped - I haven't done dumbbell rows in well over 8 months, and got up to 100's the first time back, so that was cool. Also got the EFS manpon and messed around with that today.
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Manpon=worst possible name for a piece of powerlifting equipment.
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Manpon=worst possible name for a piece of powerlifting equipment.
Or the best, as only maybe one or two people who've seen it here have figured out the joke.
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DE Squat/DL
14" Box Squat w/ avg bands
45x5
95x2
115x2
(add suit bottoms & belt)
4x135x2
4x145x2
2x155x2
Sumo SLDL (w/ suit bottoms)
135x5
185x5
(add belt)
225x3
2x245x3
Band Leg Curl superset w/ sissy squat
light x30/BWx20
light x30/mini x20
light x30/light x30
Bench Crunch w/ plate behind head
3x10x15
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So how do you feel about using the suit (bottoms) for speed days? Conventional wisdom would say that no support during DE days would just make you all the better on max days in a suit. On the other hand you could say that you have to train in the suit to perfect its use. Which is more true?
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Typically with Westside stuff DE squats are done with about as wide of a stance as you can tolerate, and using suit bottoms just keeps it from completely destroying your hip joints. It's pretty common to warm up raw and then use a suit straps down for all the main sets on DE day, and then actually do all your raw work on ME day. So far I've only gone straps up once, but the guys at Super Training that I go to on weekends seem to go straps up maybe 1-2 times a month, full gear maybe every 10-12 weeks from what I've seen.
I do probably get 10 or so lbs from the suit bottoms for DE stuff, from what I've noticed so far.
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Makes sense. Keep up the good work.
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Sunday's workout:
DE Bench @SuperTraining
Floor press w/ chains
Worked up to 155x3 plus 40lbs chain
Incline Patterson press
50x10
55x6
55x8
Pullups
5xBWx5
Barbell Shrug
2x185x6
205x6
225x6
Floor KB tricep extensions
2x16kgx15
16kgx10
Hammer Curls
30x15
35x15
40x12
45x10
50x6
Right forearm was in a good amount of pain so I only did 5 sets of speed work. I think it was from trying to do zercher squats this week, I was struggling a lot to keep the bar balanced and I am thinking my forearm pain is a result of that.
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ME Squat/DL
#1 Pin Pull w/ mini bands
2x45x3
95x3
135x3
165x3
(add belt)
185x1
205x1
225x1 PR
12" Low Box Squat
135x5
155x5
175x5
190x3
205x3
Dumbbell Shrug superset w/ DB Side Bend
70x15/70x15
2x75x12/2x75x12
Spread-Eagle Situp
3xBWx10
Good little PR on the pin pull. I noticed we have a 12" Power Systems plyo box that I can use for low box squats so I tried those as a secondary movement. Feels weird not sitting back quite as much, and since I brought my stance in to just outside shoulder width along with dropping box height 2" I probably added 4-5" to my ROM. Definitely not strong out of the hole going that low, felt myself falling forward quite a bit on the last two sets.
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Yesterday:
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Yesterday:
Nice work man. Your gym looks pretty sweet
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Nice work man. Your gym looks pretty sweet
Not really, it's a commercial Gold's where 80% of the equipment is useless for powerlifting, and the music is either crap pop, oldies/bad classic rock or country. They do tolerate all the bands and boards and sled stuff I do so I can't bitch too much.
Quick deadlift accessory this morning:
Close-Grip Pulldown
4x120x10
Leg Press
180x10
270x10
360x10
450x5
45-degree Barbell Back Raise
BWx25
20x20
30x20
Some glute and piriformis stretching
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Not really, it's a commercial Gold's where 80% of the equipment is useless for powerlifting, and the music is either crap pop, oldies/bad classic rock or country. They do tolerate all the bands and boards and sled stuff I do so I can't bitch too much.
Quick deadlift accessory this morning:
Close-Grip Pulldown
4x120x10
Leg Press
180x10
270x10
360x10
450x5
45-degree Barbell Back Raise
BWx25
20x20
30x20
Some glute and piriformis stretching
What exercises do you do to stretch your piriformis?
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What exercises do you do to stretch your piriformis?
Go to www.defrancostraining.co m and do a search for "Agile 8." Makes a great stretching/dynamic warmup routine.
Today:
ME Bench
Incline Barbell Press
2x45x10
95x6
135x3
155x1
175x1
190x1
200x1 PR
2x135x5
5-Board Press
225x5
2x245x5
265x3
Underhand Pulldown
4x140x10
Incline Upright Row
3x50x12
Rope Pressdown
2x25x30
Set a couple of good PR's this week so I can't complain too much. Training is going well, entertaining the idea of using ME Squat/DL days to work on a Coan deadlift program and using DE Squat/DL to focus on my squats. Pretty much just because the one good training partner I have at Gold's is going to do it so it's either do it with him or train alone on ME Squat/DL for 10 weeks until he finishes. Haven't talked to Mark much about it yet so I want to see what he thinks. I know my pulls could stand to go up and I think I'm at a point where pretty much anything I do within reason will produce results.
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Yesterday:
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DE Squat/DL
14" Box Squat w/ light bands (all raw)
2x45x5
95x2
115x2
3x135x2
3x155x2
2x175x2
Double Barbell Power Shrug
45x5
95x5
115x5
135x5
Band Leg Curl/Decline Situp
2x light x30/2xBWx20
light x20/BWx20
Video to follow later, got the double barbell power shrug on there, it's a fun little lift.
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great videos!
keep up the good man and yes the music in your gym sucks, but not many gyms have good music at least none that i have been to!
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Hey zack, good work bro, your log is great. So are you managing to move up weight classes right now?
Davie
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Hey zack, good work bro, your log is great. So are you managing to move up weight classes right now?
Davie
So far, so good.
Friday's squats:
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DE Bench
Bench Press
2x45x10
95x5
135x5
185x5
205x3
Manpon Press
135x3
4x155x3
2x165x3
Standing Behind-Neck Press
3x65x10
1-Arm Pressdown
3x25x8
Tried something a little bit different, almost a combo rep day and DE day. I have a tendency to be slow my first few speed sets anyway so working up to a good triple and then going back down didn't seem to hurt my bar speed any, and I got some extra work in.
Also did some old-fashioned behind-neck presses with the bar coming all the way down to where I'd rack it for a squat. Felt great, didn't use any leg drive and the weight was pretty damn light, but I can see these working themselves in more often.
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looking good man! squat TECHNIQUE needs some work but strong shit for sure! Awesome progress you've been making man.
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Thanks. I'm working a lot on glutes, abs and low back to fix my issue with falling inward in the hole, and training with some 900 and 1000lb squatters will sure help with the technical stuff.
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ME Deadlift (Week 1/10 Coan deadlift program)
Deadlift
135x3 conventional
135x3 sumo
185x3 conventional
185x3 sumo
225x3 conventional
225x3 sumo
275x3 conventional
275x1 sumo
300x2 conventional
8x240x3 conventional
Accessory Circuit (90 second rest btw exercises, 2-3 minutes btw circuits)
SLDL
3x185x8
Barbell Row
3x135x8
Underhand Pulldown
3x130x8
Arch-Back Good Morning
3x95x8
The goal is to hit 400 in the next 10 weeks, starting at 352. The whole program can be viewed here: http://www.tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=352&targetmax=400&type=lbs&submit=Calculate
All I know is I'm tired as shit right now. 29 sets in a little over an hour, 20 of which were deadlift variations. Fuck.
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ME Bench kind of
Standing Strict Behind-Neck Press
2x45x10
65x5
85x3
100x3
110x3
120x2
2x95x5
Crazy Bell Press
5x115(50+20+bar)x10
Incline Patterson Press
55x10
55x8
55x6
Face Pull
2x70x12
3-Way Dumbbell Raise
10x10
10x8
Did some overhead pressing to accommodate my strongman training partner - he's good about letting me pick mostly bench work for our ME so doing some OHP every few weeks doesn't hurt.
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Yesterday's video:
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Saturday - DE Squat
Box Squat to Foam
2x45x5
95x5
135x2
185x2
185x2
225x2
(suit bottoms on)
275x0
275x1
(straps up)
305x1
GHR
2xBWx10
2 minis x10
3 minis x5
Bench Situps
3xBWx12
Pulldown Abs
4 sets
Mini Band Knee-aparts
3 sets
Decent day, still fixing some squat technique issues, and we figured out shortly before my last set that I was sinking about 2 inches below parallel. We raised it for the 305 and it made a big difference. I do fall forward quite a bit on the heavier shit so I need to step up my lower back/abs/glute work.
Sunday - DE Bench
Bench Press
45x10
95x5
135x5
185x3
205x2
DE Bench w/ minis
6x135x3
DB Floor Press
2x60x15
Incline Tate Press
4x30x15
Hammer Curl
2x40x10
Also found time to fuck up a lift-off for Mark. Thought I heard 3-man lift when it was a 1-man. I think I need hearing aids or learn to lip-read.
I also have some tendonitis in my right elbow that runs down my forearm and makes pressing not super pleasant. The weird thing is it doesn't bother me much on ME days, but it aggravates me on DE bench days. I'm wondering if it's because DE bench falls the day after squats and ME falls after a day off so it has time to recover. Going to order one of the Metal forearm wraps because I tried using a wrist wrap on it yesterday and that seemed to help a bit.
Monday - Some bench accessory:
Close-Grip Throat Press
45x10
95x10
3x115x8
Dumbbell Flye
2x20x20
Kneeling "Serial Killer"
2x monster mini x20
light x10
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ME Deadlift (week 2/10 Coan program)
Deadlift
135x3 sumo
185x3 conv
225x3 sumo
275x1 conv
320x2 conv (w/ belt)
8x260x3 conv
Accessory Circuit (90 sec btw exercises, 2-3 min btw circuits)
SLDL
3x225x8
Barbell Row
3x145x8
Reverse Pulldown
3x140x8
Arch-Back Good Morning
3x115x8
Got some good work in today, 320x2 felt pretty easy, only problem was we have multi-sided plates and they started rolling from me before the second rep so I pulled with the bar farther away than I wanted, but it was still a solid lift. Also slowly bumping up the poundage on the accessory stuff - I want to make sure I'm getting 8 reps on everything all the way through. Tomorrow I'll probably just do some grip, abs and sit in the hot tub for half an hour for recovery.
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ME Bench
Full-range bench warmup
2x45x10
95x5
135x5
Reverse band w/ greens
225x5
275x3
295x3
305x3 PR
2x275x5
Close-Grip 1-board
135x10
155x10
2x185x4
Reverse band pulldown w/ doubled minis
4x15
315 was my PR for a single, so hitting 305 for a triple is definitely a little PR. Nothing big but I'll take whatever I can get.
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Extra bench accessory:
Rolling DB Extension superset w/ rope pressdown
25x12/20x12
2x25x10/2x20x10
Seated DB Clean
3x10x20
Countdown Barbell Curl
10 reps, rest for 10 sec, 9 reps, rest for 9 sec... down to 1 rep - 1 set x45lbs (bicep work bores the shit out of me, this makes it go faster)
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DE Squat/DL
Sumo DL
6x135x3
SSB Box Squat (~14" box)
60x5
110x2
2x140x2
2x140x2 w/ 1 chain/side
2x140x2 w/ 2 chains/side
Kneeling Jump Squat
2xBWx2
4x55x2
Reverse hyper w long strap
4x90x8
Foam roller abs
4 sets
Lots of technique practice on the sumo dl, my flexibility blows and I'm not getting down nearly low enough. Also, kudos to Matt for calling me out on being a little bitch for trying to use the fact that I'm going heavy on deadlifts on Tuesdays as a reason to not work them on Saturdays as well. This logically explains why I suck - too much doing what I like and not enough struggling with what I suck at. This will change.
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A lot of good reading there Zack.
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A lot of good reading there Zack.
Thanks dude.
Sunday - DE Bench
Floor Press
45x10
95x5
135x5
3x185x4
Speed Bench
2x135x3
2x145x3
2x155x3
Incline Tate Press
2x35x15
2x45x6
1-arm Side Laterals
3x25x10
Behind-Neck Pulldown
2x70x15
2x85x12
The benches at calfit are about 6 inches wide and impossible to stay balanced on, and I got to see some interesting bench form from the three teenagers benching next to me.
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ME Deadlift (Week 3/10 of the Coan program)
Deadlift
135x3 sumo
185x3 conv
225x3 sumo
275x1 conv
315x1 conv
340x2 conv w/ belt PR
6x280x3
Accessory Circuit (90 sec btw exercises, 2-3 min btw circuits)
Extra-wide Sumo SLDL
3x185x8
Barbell Row
3x145x8
Underhand Pulldown
3x150x8
Sumo Arch-Back GM
3x135x8
Holy fuck, this was a hard workout. Next week the intensity goes up a little bit again and then drops down a bit, and it'll be the last week of the accessory circuits. Still happy that I got a PR and that my form didn't go to complete shit on it either.
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Good stuff Zach! 8)
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Good luck with the Coan deadlift program. I made it to week 3, tweaked my back and gave it up. Once I get out of my current "maxing out" every workout, I think I'll go back to that program.
Good video's too and nice comment at the end. ;D
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Good luck with the Coan deadlift program. I made it to week 3, tweaked my back and gave it up. Once I get out of my current "maxing out" every workout, I think I'll go back to that program.
Good video's too and nice comment at the end. ;D
It's definitely something that I would only go through once a year, twice max. I've been pretty liberal with foam rolling, stretching, hot tub, etc. the day or two after each deadlift workout, which I think is helping keep overtraining at bay. I'm also using the 4th week and the 10th week as deload weeks for my bench and squat so that I can focus on not missing numbers on deadlift days.
And if you think the comments on the video are funny, you should have seen the shit we were saying by the time the third round was done.
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Thursday - ME bench
Close-grip bench
3x45x10
95x5
135x5
185x3
205x3ish (spotter touched early halfway through 2nd rep) (PR kinda)
2x185x5
135x15
Incline DB press
2x65x8
65x7
Band-assisted pullup ss w/ high-rep pressdown
2x light x10/2x20x25
Light x 8/20x25
Right forearm pain is still pretty bad even with me wrapping it constantly. Today was the first time it happened on a pull - it made me stop early on pullups. This is less than exciting.
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DE Squat/DL
Was planning on squatting at ST but I've had a lot of personal shit come to a head in the last couple days and I needed something to de-stress, and it was either a workout or a bottle. I know how I am when I drink to de-stress so I figured the workout would be better. Worked out alone with headphones and didn't talk to anyone for about 2 hours. It helped, a little.
14" Box Squat
45x10
95x2
2x135x2
3x185x2
2x225x2
Free Squat
185x2
205x2
225x1 (loose knee wraps)
245x1 (tighter wraps, no belt)
Sumo Deadlift
135x3
5x225x1
Sled High Stepping
10x100'
2x20x100'
Couldn't tell you much else about the workout, I probably wouldn't remember the weights if I hadn't written them down.
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Sunday - Bench Deload
Standing Close-Grip OHP
45x10
65x5
85x5
105x3
JM Press
45x10
75x10
95x10
115x10
Seated DB Clean
3x15x15
V-Bar Pressdown
3 sets
Standing Abs
4 sets
Trying to save some energy for Tuesday's deadlifts as it's supposed to be a PR-setting workout. Today all I'm doing is chilling in the hottub and doing some stretching and foam rolling.
Also, video of Thursday's close-grip bench PR:
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To call today's deadlift a catastrophic failure would be an insult to catastrophic failures. It went something like this:
warmups up to 315x1
360x giant failure
360 again x even giant-er failure
300x ginormous failure
225 stiff-leg sumo x extra-large super-sized failure
225 stiff-leg conventional x double-D bra-bursting failure
Bunch of fucking bullshit. I'm pretty much seeing red with how pissed I am right now.
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Video? :) Just kidding. What do you mean by failure? As in couldn't get it off the ground or locked out or what? What's your previous max on deadlifts?
Was this to be a Coan workout?
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I've had those kinds of workouts before...very frustrating! Time to regroup and go back with a vengeance. Do you think you need a week off?
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This was week 4/10 of the Coan deadlift workout. Got 4 attempts on video - 2 with 360, and 2 with the 300 that was to be my speed weight that I also couldn't get off the ground after the 2 max attempts. Previous max was 352 in competition. The first 360 got about 3-4 inches and then that was it, the 2nd try didn't even leave the floor.
I'm not sure if I need a week off, but I do think I need to adjust my goal max. I was trying to go from 352 to 400 in 10 weeks, which frankly I still don't think would be impossible, but I think I should have picked something more conservative just to be absolutely certain that there's no way I wouldn't hit it. I had it suggested to me to recalculate the rest of the program based on trying to hit 375 instead of 400, but now I'm wondering if I shouldn't go even lower - even going from 352 to 365 in 10 weeks is a reasonable PR, I would think.
Although I may end up getting a week off before I restart things anyway, my wife is due with #2 on the 26th of this month, but odds are looking like it's going to come at least a few days early. I highly doubt that during that first week I'll be in much shape to be at the gym anyway.
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Congrats on the second...
I'm thinking of turning my 10 week Coan into a 30 week Coan. It's too easy to just type numbers in and then the workouts really hurt. I'm trying to go from 425 to 500 in ten weeks. :(
Maybe you just had a bad day, it happens.
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Workout lasted about 10 minutes today:
Floor Press
45x10
95x5
135x3
181x1
225x1
235x missed
Shut it down after that, and scrapping the rest of the week to recover. Definitely having some recovery issues and I'm not trying to injure myself.
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Last week's failure of a deadlift workout:
Any thoughts?
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Looked to be good form. Maybe you need a week of active recovery? Never hurts. Only thing I can think of is that if I used that narrow of a stance, I would lose a lot of power. Try widening up just a few inches and point the toes out slightly. I find it enables you to use the hips more and gives a more stable base.
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Stance could help, i was always strongest with a shoulder width stance.
Too much weight to be honest.
Might want to adjust your goal to about 370ish.
Aim for 10 pound improvements(on speed work and ME) every month or two.
Slow and steady. Adding 50 pounds to your deadlift in such a short time is asking a lot IMO. Now if you started eating everything in sight and gained 20 pounds of BW i could see it as a possibility.
8)
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Agreed, I think my back got a little better and I let my enthusiasm get the best of me. I'm going to pick up where I left off with a new goal max of 365 (13lb PR). Then retest and see what happens.
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Monday - RE Bench Press
Bench w/ minis
45x10
95x5
3x135x3
135x7
Close-grip 3-board against minis
2x95x6
3x135x3
155x2
3-Way Delt Raise
12x10
2x12x8
superset w/
Rolling DB Extension
3x35x10
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ME Deadlift (week 5/10 Coan deadlift program)
Made some adjustments to the program based on advice I've gotten from other lifters. I lowered the goal max from 400 to 365, and adjusted a couple of the accessory exercises and cut the intensity level of the accessory work way down to avoid getting too burned out. I also played around with some different foot and grip positions based on some advice I've gotten and will be posting video of each stance later to get some feedback.
Deadlift (all sets conventional)
135x5
185x5
225x3
275x1
3x290x3
3x235x3
Power Shrug off pins just above knee
3x210x5
SLDL
3x225x5
Chest-supported BB Row
3x135x5
Underhand Pulldown
3x150x5
45-degree Barbell Back Raise
3x45x5
Some neck flexion and extension because I have a pencil neck
Swapping bent rows for a chest-supported row and good mornings for back raises seem like they might keep my lumbars from getting toasted. The weights I used for accessory stuff were all weights I could have gotten 10 reps with but cut it at 5. Hoping this helps. Even hitting 365 would be a 13lb PR from the April meet so that's nothing to be too disappointed with. Then I'll retest my 1RM the week after the program ends and then get back to a more conventional Westside split for Tuesday/Saturday, as opposed to Tuesday deadlift/Saturday squat.
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Did the wider stance help at all?
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Did the wider stance help at all?
Not sure, I need more practice to be sure.
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Side note - decided that any meets I do this year I'm doing raw (belt/wraps). I was looking over some old workout notes and realized how pathetic it is that my best GEARED SQUAT is 305 at 175. What the fuck sort of sad shit is that? Personally I think I have no business suiting up again until my raw squats are closer to my raw deadlift.
Which leads to another side note - I was thinking yesterday about how my conventional deadlift is about 75lbs over my sumo deadlift, and 90lbs over my raw squat, and I was trying to figure out why. Would it makes sense that because I sumo pull and free squat with about the same width stance, that I might just be better built to squat with a bit narrower stance, something just a little wider than my conventional deadlift stance? I know that Westside keeps the box squatting wide on DE days to build the hips, but I'm thinking I'm going too wide on my free squats, especially when they're un-suited and with no briefs. Am I on to something or just overthinking things here?
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I agree with what you just posted about squats. I was never strong with a wide stance and all the strong olympic athletes i trained with in college all used a shoulder width ass to grass stance. these guys repped 495 like nothing and had huge quads. when i studied body mechanics they always stressed when squating and deadlifting to have your feet exactly in line with your shoulder sockets and have the toes slightly turned out with the path of the knee over the middle toe. i think the sumo pulling is good for people with stronger legs than back. also i think the crazy wide westside squating stance is mainly good for suit squating and opens up a lot of chance for knee/hip injuries, but that's just my opinion based on what i have seen, done and researched. Ask any physical therapist or Orth about wide squats vs. the knee joint.
My deadlift stance is, i put the middle of my shoe at the edge of the knurling(next to your hand) and grip about halfway to the ring keeping my arms as close to my body. i have very broad shoulders but stance #2 or 3 looked like a more natural position in your video.
Remember to sit back and drive with your heals and get some body weight to help you without jerking. don't pull the bar off the floor, press the bar up away from the floor with your heals and the straighten the back and flex the glutes.
Takes years to master all of this because everyone has different leverage, you are doing great, just keep at it.
8)
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Keep working at it Zach...stance is something that I think varies from person to person a little bit, and you need alot of practice to see what works best for you. If It makes you feel any better, I am benching more than I am squatting these days. ::) ;D
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Thanks guys. There's not a USPF meet in the area until December so I have a lot of time to get it right.
ME Bench
30-degree Incline Press
45x10
95x5
135x3
185x1
205x0 (set pins in power rack too high and the bar hit on the way down)
205x1 (5lb PR)
2x155x8
DB Key Press
2x35x20
Standing 1-Arm Hammer Strength Row
3x90x10
Swiss Ball Pulldown Abs
50x15
3x65x15
More neck work because my skinny neck makes me look like a Charms blowpop
Good workout for having to go at it alone today. Some changes going on at work as the independent training company I work for is having their contract terminated with Gold's, so at the beginning of the month I have to get re-hired as a Gold's gym employee - shouldn't be much of a big deal since Gold's is buying up the sessions my clients had with our old company, so I still have 50 clients so I think my job is relatively secure. If not it looks like I'll be paying rent to Midtown S&C and taking people over there.
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Extra workout
Close-grip Crazy Bell Press
45+50=95x10
45+50+20=115x10
45+50+50=135x5
Monster Mini kneeling pushdown
30, 20, 15
Face Pull
4x70x10
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Saturday - DE Squat @ Supertraining
Box squats w/ avg bands and Mastadon bar
60x5
110x2
4x150x2
2x170x2
170x1 (poor setup)
170x2
GHR
4 sets
GHR situps
4 sets
Squatted with Cove and a visitor, Nathan maybe? Felt a lot better than the first time I used greens - I remember being stapled with a plate and looking like a pussy. It did feel like a waste to have the mastadon bar though, Hoss had it for something like 600 and blues and we didn't bother to change the bar out.
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DE Bench
45x12
95x5
135x5
2x185x5
205x3
5x155x3
Incline Tate Press
4x40x10
Seated DB Clean
3x20x10
superset w/
Alt. Hammer Curl
3x35x12
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ME Deadlift
Deadlift
135x3
185x3
225x3
275x1
310x1 (missed 2nd rep due to poor setup)
310x2
3x255x3
Power Shrug
3x230x5
SLDL
3x225x5
Chest Supported Barbell Row
3x155x5
Reverse Pulldown
3x160x5
45-degree Barbell Back Raise
3x55x5
more neck work
Still working on my stance - I tried Overload's suggestion of widening it out so half my foot is inside the smooth and half out, which felt pretty powerful, but watching the video it looks like I need to grab a little bit wider - I noticed my knees buckling in at the bottom because my arms were getting in the way. It's still a work in progress but I think the changes are coming along nicely.
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Monday:
Tuesday:
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Good stuff, except the a-ha (take me on) music during the middle of bench presses. ;D
Is there a reason your head comes up as the weights go down?
It looks like you're getting your deadlifting rythym back after the one disaster you had.
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The head coming up is kind of a natural thing, but it's something that Mark Bell does and a lot of his guys at Supertraining do, it seems to help "pop" the weight up off the chest.
ME Bench
Illegal Wide Bench Press (thumb width outside ring)
45x20
95x10
135x5
185x5
195x3
205x3 (20lb PR)
Close-Grip Military Press
3x95x8
1-Arm DB Extension
4x25x10
superset with
Dumbbell Curl
4x25x10
Band Pulldown Abs
minis x20
2x monster minis x20
No workout partner so I kept the reps higher. I do think there's some inconsistency between the cheap commercial bars we have here and a regulation IPF bar, thumb width outside rings didn't seem to be very wide but I didn't want to get much wider than that without a spotter. I should measure the distance between rings, isn't it 81cm between rings on a Texas Power Bar?
-
I don't know the width off hand but i know the bars at most commercial gyms are definitely narrower than competition bars. I believe it's a 1-2" difference.
8)
-
DE Squat
14" Box Squat
45x10
95x5
135x2
155x2
6x185x2
Free Squat
2x185x5
2x205x3
1-Arm Dumbbell Swing
2x60x10
Chaos Shrug
25x12
35x12
50x12
Standing Rope Row
3x60x15
Free squats felt good bringing my stance in a little. It also helps to not fight the negative as much as I had been doing, I was getting pretty much no rebound out of the hole. Got some video, it looks like they were decent squats, I was conservative with weight and reps because I had no workout partner today again and I don't trust most of the gym members to spot me.
-
Thursday:
Friday:
-
DE Bench
Close-Grip Bench
45x10
95x5
135x5
165x5
185x5
205x2
Speed Bench
3x165x3 (not so speedy)
Double Grappler Press
35x15
50x10
75x5
CV Pulldown
3x55x15
Skullcrusher to chin
45x10
2x65x10
2x75x10
Fun shit today, bench sucked up and down but the grappler presses are cool as shit. Training is pretty much the same old shit right now, but weights are moving up so I'm fine with the repetition. And strangely enough I'm down a couple pounds from the holiday weekend, how the hell that happened I have no idea.
-
ME Deadlift
135x5
185x3
225x3
275x1
330x2
3x275x3
Power Shrug
2x245x5
SLDL
2x245x5
Barbell Row
2x185x5
Reverse Pulldown
2x170x5
Arch-Back Good Morning
2x155x5
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Thursday - ME Bench
Full range warmup
45x10
95x6
135x5
185x3
3-Board
185x5
205x5
225x3
245x1
185x8 close-grip
Grappler Floor Press
35x10
45x5
35x10
Grappler Row
50x8
2x35x12
Double Landmine
3x bar x10
-
Got off work early last night so I swung by SuperTraining for a few hours to help spot and load. Looks like I'll only be working out at Gold's 1-2 times a week now, the rest of the time I'll be at ST.
Had a client cancel last-minute this morning so I did some extra bench accessory, took about 10 minutes:
45-degree Incline DB Press
2x40x15
Grappler Flye
2x bar x10
Rolling DB Extension
2x35x12
Most of the Grappler shit I've been doing this week is ripped off from this video:
We don't have the actual Grappler so we just wedge a couple of bars in the back of a shoulder press rack and do it that way. Works fine for the time being.
-
Saturday - DE squat @Supertraining
SSB box squat w/ chains
60x10
110x5
2x150x2
2x150 + 2 chains/side x2
6x150 + 3 chains/side x2
1x150 + 4 chains/side x2
Free squat
135x8
Stopped - terrible idea after using the ssb
GHR
3x8
superset w/
Face pulls
3x50x15
Nothing even close to speed work happened Saturday - between chains and the safety bar I think I hit everything I'm shitty at.
-
RE Bench
Full-range warmup
45x10
95x10
135x5
185x5
DB Floor Press
4x70x12
Blast Strap Tricep Extension ss/ with Blast Strap Row
3x10/3x10
More Blast Strap Tricep Extension ss/ with Blast Strap Bicep Curl
3x10/3x10
Even More Blast Strap Tricep Extension ss/ with Blast Strap Reverse Flye
3x10/3x10
Couldn't get access to the power rack, and I won't go over 185 in the bench stations we have here because the j-hooks on them are about 3" deep, literally. I'd need another 5" on my arms to take it out of the hooks without completely fucking up my setup. I had to gangsta it and do all my warmups with my feet on the bench.
I also saw an incredible superset of 1-leg leg presses with a Bosu ball in between the platform and a guy's foot and standing, 1-leg military presses. This must be the key to huuuuuge quads.
-
I also saw an incredible superset of 1-leg leg presses with a Bosu ball in between the platform and a guy's foot and standing, 1-leg military presses. This must be the key to huuuuuge quads.
:o ;D
-
ME Deadlift
135x5
185x5
225x3
275x1
315x1
345x2 5lb PR
3x255x3
Power Shrug
2x265x5
Sumo SLDL
2x225x5
Barbell Row
2x185x5
Underhand Pulldown
2x180x5
Arch-Back GM
2x175x5
5lb PR. Good enough for me.
-
Thursday - ME Bench @ SuperTraining
Bamboo Bar Crazy Bell Press
4x12kgx12
Fat Bar Bench Press (50lb bar)
barx10
100x5
140x5
(add minis)
140x3
160x1
(removed minis)
210x0
140x8
160x8
Floor Press against rack w/ chains
bar + 3 chains x10
95 + 3 chains x10
95 + 4 chains x5
95 + 5 chains x4
95 + 6 chains x1
Chest-supported Row
4x45x8
Had a throbbing migraine the whole day and it didn't go away for training. Didn't seem to impact my workout too much other than having to watch how fast I stood up from benching, but I did go home and immediately deposit the contents of my post-workout shake into the porcelein ATM.
-
Just added a bunch of videos to the sessions on this page - I've been slow adding them because my laptop took a shit on me and have to use someone else's to upload everything.
-
Saturday @ Supertraining
DE Squat/DL
Sumo DL
145x3
4x195x3
SSB Squat
Barx10
110x5
150x2
Add suit and belt
150 + 2 chain x2
4x150 + 3chain x2
Hyperextension
3xBWx15
GHR Situp
2xBWx12
DB Hex Hold
3x15xFailure
Squats felt like shit, even with a loose suit Whatever, bad day. I need a lot more safety bar work.
-
DE Bench
Close-Grip Manpon
45x10
95x10
135x5
185x5
205x3
215x2
215x2
215x1 + 20-second hold
Speed Bench off Manpon
2x135x3
2x145x3
2x155x3
CV Pulldown
3x60x15
Straight-Bar Pressdown
2x45x15
Side DB Raise
3x17.5x12
Machine Row
2x160x8
Not a bad day for having no partner. Upped the volume on the press prior to speed bench, I think this is a good idea to try and hit some doubles or moderately heavy singles and then drop down. I've been just working up to a triple or double for one set, I'll try adding a few extra at the same weight for some extra workload. Other than that, nothing too special.
-
ME Deadlift (Coan week 9/10)
Deadlift
135x5
185x5
225x3
275x1
315x1
355x0
355x0
255x1 (low back around SI joint is being very uncooperative)
Shut it down after this. It seems that any time during this program that I've been going for single-rep PR's everything has gone wrong. I'm not even going to bother with the 10th week next week. I'll probably deload with some sled work and band work this Saturday and next Tuesday and then resume a regular Westside ME day rotating exercises after that. Pulling from the floor every week clearly does not work for me.
-
Gotta give you a hand for sticking with the Coan program. I hope I can make it through! ;D
-
Gotta give you a hand for sticking with the Coan program. I hope I can make it through! ;D
It's a bitch. I think 2 things are important to making it through successfully:
1) Don't get overconfident on calculating a goal max. 10-15lbs at most is a good goal. I might even give this program a shot by running the calculations with my current max as the goal max.
2) Don't try and boost your other lifts during the ten weeks. Do just enough to maintain everything else and make deadlift day your primary focus.
I personally don't think I benefit much from all the pulling from the floor. I'll go back to Westside max effort days and start rotating lifts again.
-
2nd session today - felt like getting in some mobility work and doing some accessory since I didn't do any this afternoon:
Face-wall Squat
50 reps w/ hands down
10 reps onto 18" box w/ wooden dowel across shoulders
10 reps onto 14 1/2" box
10 reps onto 13" box
Deficit Lunge (off 6" box)
2x10
45 degree Back Raise
2x20
Seated Calf
2x50x15
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ME Bench
Floor Press
45x10
95x10
135x5
165x5
185x5
195x5 10lb PR
205x3 (not sure if this is a PR or not, I don't think it is)
Was going for a max 5 and thought I had a little room to go up after 195 but 205 ended up being a 3-rep max. I've decided I'm going to spend more time going for 2-5 rep maxes on ME day and maybe a 1RM every 3-4 max days and continue to work up to a moderate 2 or 3 before my speed work on DE day.
Dips
10xBWx3 (10-15sec rest time)
Dip Shrug superset with Pullup Shrug
2xBWx12/2xBWx10
I haven't done these in forever - I was doing them when I first became a trainer because I had a terrible time with scapular control. I started a couple clients on them and decided to work them into a cycle to see if they help my bench.
Reverse Curl
3x40x10
One thing I've noticed, and this is hardly a knock on Westside because I love it, but switching ME movements every week has gotten me away from the planning and programming side of things and just kind of throwing shit against the wall to see what sticks. Again, not a knock on Westside because it's built around planning over multiple cycles, I've just let the variety make me a lazy lifter. I've been ignoring the short-term goals and thinking about long-term without remembering that long-term goals won't happen without short-term ones.
Bottom line I haven't been doing the shit I need to do and that's why I'm not progressing at the rate I'm capable of.
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Put together the next 12 weeks of training leading up to the ST anniversary meet on Oct 25. Accessory work focus is on abs, upper back and triceps. Sled work 3x/week for GPP and extra glute/hamstring work.
Week 1 – Low box squat, 1-board press 3RM
Week 2 – Low box squat, 1-board press 1RM
Week 3 – GM 5RM, CGBP 3RM
Week 4 – GM 3RM, CGBP 1RM
Week 5 – GM 5RM, Manpon 3RM
Week 6 – GM 3RM, Manpon 1RM
Week 7 – Deload (accessory only)
Week 8 – Deficit DL, floor press 3RM
Week 9 – Deficit DL, floor press 1RM
Week 10 – Low box squat, 1-board press 3RM
Week 11 – Low box squat, 1-board press 1RM
Week 12 – Openers, sled work for accessory
Week 13 – Deload, Meet
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looks like a good lay out man!
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DE Bench Cycles
Lactic Acid Tolerance (40% contest max)(20-30sec rest)
Week 1 - 12x95x3
Week 2 - 14x95x3
Week 3 - 16x95x3
Straight Weight (60% max)
Week 4 - 8x135x3
Week 5 - 8x135x3
Week 6 - 8x135x3
Mini Bands (50% max)
Week 7 - 8x105x3
Week 8 - 8x105x3
Week 9 - 8x105x3
Pyramiding Cycle
Week 10 - 3x135x3, 3x155x3, 2x175x3
Week 11 - 3x135x3, 3x155x3, 2x175x3
Week 12 - 3x135x3, 3x155x3, 2x175x3
DE Squat Cycles
Straight Weight
Week 1 - 12x135x2
Week 2 - 12x145x2
Week 3 - 12x155x2
Week 4 - 10x165x2
Chain Cycle
Week 5 - 8x135 + 1 chain x2
Week 6 - 8x135 + 2 chain x2
Week 7 - 8x135 + 3 chain x2
Week 8 - 6x135 + 4 chain x2
Average Band Cycle
Week 9 - 8x135x2
Week 10 - 8x145x2
Week 11 - 8x155x2
Week 12 - 6x165x2
DE Deadlift Cycles
6 singles @185 every other week
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Week 1
Sled Warmup
Face Pull - 2x25x200'
Chest Press - 1x25x200'
Lat Pulldown - 100x10
Hanging Knee Raise - BWx12
Back Raise - BWx15
DE Bench - Lactic Acid Tolerance
45x20
12x95x3
JM Press
95x5
115x5
135x5
155x5
Plate Front Raise
3x25x15
Face Pull
3x70x12
Incline Tate Press
2x25x20
GPP - Forward Sled Drag
45x10 minutes
The plan is to push the shit out of the sled work and accessory work the first 6 weeks and then start tapering back after my deload week.
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Week 1
ME Squat/DL
Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 1x45x200'
Pullthrough - 100x12
Cable Row - 100x12
Pushup - BWx15
I'm starting to like this extended warmup. I feel extremely loose by the time I get started.
13" Box Squat (all sets 100% raw)
45x10
95x5
115x5
135x5
175x3
195x3
215x3 (10lb PR)
I started adding in more warmup sets here as well. I had taken a few out to see if it would boost the last max effort sets but it's never seemed to make a difference, if anything I think it was taking me backward. Oh well, I tried it and now I know. No big deal. I definitely need to develop my upper back more as well, my big issue isn't getting the weight up so much as it is falling forward into the rack. I think if I can keep myself upright I could add 20-25lbs to these.
Close-Stance Good Morning
3x95x10
I went down until I felt my abs start to touch my hips and thighs, which for a skinny sonofabitch like me, is deeeeeeeeeep. Upper back parallel or just below. Just inside my deadlift stance.
Hang Clean
3x95x5
Fake GHR on 45-degree back raise bench
3xBWx15
Side Bend
2x50x20
Decline Situp
2xBWx15
Staying true to my commitment to hit triceps, upper back and abs with 2 movements each workout day. This will hold true at least up until my scheduled deload halfway through meet prep. I think these are the areas that are limiting my potential the most.
Current Meet PR's
264/214/352/832
Targets for October
275/220/363/858 - ideally I'll hit all these on my 2nd attempts and be able to go for broke on my 3rd. We'll see how prep goes though.
-
Lower Accessory
Donkey Calf
3x400x6
Hanging Knee Raise to bar
2xBWx4
Barbell Static Hold
135x45sec
185x30sec
In and out in about 12 minutes.
-
ME Bench
Sled warmup
Low Row - 2x25x200'
Chest Press - 1x25x200'
Lat Pulldown - 100x10
Hanging Knee Raise - BWx12
Back Raise - BWx15
1-Board Press
45x10
95x5
115x5
135x5
(Add 1-board)
165x3
185x3
205x3
215x3 10lb PR
Weighted Dips
10x15x3
Dip Shrug superset w/ Pullup Shrug
2xBWx15/2xBWx12
Rope Pushdown
2x25x25
GPP Forward Sled Drag - 45x15min
3 PR's in as many workouts. This is more like it.
-
Bench Accessory
Dumbbell Flye
2x25x20
Wide-Grip Barbell Curl
5x60x8
Medicine Ball Slam
2x12x60sec
Foam rolling and stretching later.
-
DE Squat/DL
Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 2x45x200'
Pullthrough - 100x12
Cable Row - 100x12
Pushup - BWx15
14" Box Squat
45x10
95x5
115x2
12x135x2
Deadlift
3x185x1 sumo
3x185x1 conv
45-degree Back Raise
2xBWx25
CV Pulldown
3x65x15
Landmine
3xbarx10
Pulldown Abs
2x50x20
Forward Sled Drag (GPP)
45x20 minutes
Been a long time since I've not worked up on my DE squats and since I've done that much volume. Felt good. Going back to a lot of the things that worked for me in the first place.
All the GPP work feels pretty good as well - I get a good sweat going but feel fine afterwards, I think it helps keep my hips loose as well. Next week I'll add 5lbs to the sled and work up 10min-15min-20min again. I'll keep that up until it starts to become more than just GPP.
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Week 2
DE Bench
Sled Warmup
Low Row - 2x25x200'
Chest Press - 1x25x200'
Tricep Extension - 1x25x200'
Lat Pulldown - 2x100x10
Hanging Knee Raise - 2xBWx12
45-degree Back Raise - 2xBWx15
Bench Press (Lactic Acid Tolerance Cycle 2/3) (20-30sec rest)
2x45x10
14x95x3
JM Press
115x5
135x5
155x5
175x5 (20lb PR)
Plate Front Raise
4x25x15
Face Pull
3x70x15
Incline Tate Press
2x27.5x20
Forward Sled Drag (GPP)
50x10 minutes
Everything's feeling good. Pushing for improvement on my accessory stuff every time, which is making a difference. When I stop making progress on something I'll rotate in something new,but not until then. I'm happy with how this is going so far.
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ME Squat/DL
Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 2x45x200'
Pullthrough - 2x100x12
Cable Row - 2x100x12
Pushup - 2xBWx15
13" Box Squat (all sets 100% raw)
45x10
95x5
115x5
135x5
175x3
205x1
225x1
240x1 (5lb PR)
Close-Stance Good Morning
3x100x10
Hang Clean
5x95x5
Fake GHR
3xMonsterMinix10
Side Bend
2x55x20
Decline Situp
3xBWx15
Another PR. The last time I did a single on a low box it was in January, and it was 235 off a 14" box. A 5lb PR on an inch lower box isn't bad, and I probably could have hit 245 or 250 but I would have rather had a back spotter.
Accessory work is getting built up slowly but surely, and I'm setting small PR's either in sets, reps or weight each week.
-
Last Thursday's bench PR:
-
ME Bench
Sled Warmup
Low Row - 2x30x200'
Chest Press - 2x15x200'
Tricep Extension - 2x10x200'
Lat Pulldown - 2x100x12
Hanging Knee Raise - 2xBWx12
45-degree Back Raise - 2xBWx20
1-Board Press
45x10
95x5
115x5
135x5
(add 1-board)
165x3
185x1
205x1
225x1
240x0 (poor setup, this is within my capability)
Weighted Dips
10x20x3
Dip Shrug superset w/ Pullup Shrug
2x5x15/2x5x12
Rope Pressdown
2x30x25
Forward Sled Drag (GPP)
50x15 minutes
225 is technically a 1-board PR since I've never done a 1RM on it, but I've done it off of foam and off low pins before so I'm not counting it. My setup sucked on the 240, I felt weird as soon as it came out of the racks. I should have tried it a 2nd time but I still got some good work in and am still setting small PR's on my accessory work.
The extra warmup and GPP has me feeling great, a lot of little things that used to aggravate me thoughout the day are going away, I highly recommend anybody with nagging injuries to start prioritizing and building on a warmup lasting at least 10-15 minutes.
-
Bench Accessory
Stability Ball DB Press
2x50x15
DB Flye
2x25x20
Wide-Grip Barbell Curl
4x60x10
Medicine Ball Slam
3x12x60sec
Just wanted to get some full-range chest work and some hypertrophy stuff for my arms. Took about 20 minutes, maybe less.
-
DE Squat/DL
Sled Warmup
Forward Sled Drag - 2x45x200'
Reverse Sled Drag - 2x45x200'
Pullthrough - 2x100x12
Cable Row - 2x100x12
Pushup - 2xBWx15
13" Box Squat
45x10
95x5
115x2
12x145x2
Dimel Deadlift
2x185x20
45-Degree Back Raise
3x4lb med ballx15
CV Pulldown
3x70x12
Landmine
3x10x8
Pulldown Abs
2x55x20
Forward Sled Drag (GPP)
50x20 minutes
Dropped the box height a little on the squats because it felt good. Feeling great, bodyweight hasn't changed really but I think I'm dropping a little bodyfat. I'd like to come in about 170-172 for the meet in October.
-
Tuesday's max box squat:
Thursday's 1-board press:
Saturday's DE squat:
-
Week 3
DE Bench
Sled Warmup
Low Row - 2x35x200'
Chest Press - 2x15x200'
Tricep Extension - 2x15x200'
Lat Pulldown - 3x100x12
Hanging Knee Raise - 3xBWx12
45-Degree Back Raise - 2xBWx20
Bench Press (Lactic Acid Tolerance 3/3) (20-30 sec rest)
45x20
16x105x3
JM Press
135x5
155x5
2x175x3
Plate Front Raise
3x30x12
Face Pull
3x80x8
Incline Tate Press
2x30x15
Forward Sled Drag (GPP)
55x10 minutes
Built up my warmup movements some more this week - this is a good way to get some extra volume in without pushing it all to the end when I'm already toast. I know I say this almost every day but I'm a big fan of the expanded warmups prior to the main movement.
Also added a little weight to the speed bench. Played around with keeping my head down on the bench instead of tucking my chin. One of my clients pointed out that when I tuck my chin my arch flattens out so I'm going to see what I can do to fix that - I'm probably giving up 1 1/2-2 inches of ROM because of it.
I think it's about time to rotate through on some of my accessory work - I can feel it starting to stall so I'll do some switching before it gets to that point.
-
ME Squat/DL
Sled Warmup
Forward Drag - 3x45x200'
Reverse Drag - 3x45x200'
Pullthrough - 3x100x12
Cable Row - 2x100x12
Pushup - 2xBWx15
Good Morning off #7 pin (hip height)
45x5
95x5
115x5
135x5
145x5
Sumo SLDL off #1 pin (DOH)
135x10
185x10
2x225x10
Hang Clean
3x115x5
Reverse Cable Side Bend
2x50x12
Decline Situp
3x10x8
A little less accessory work this week because the good mornings and stiff-legs fried my hamstrings. Tried a couple fake GHR's and ditched it after the 2nd rep - hammies got everything they needed from the first few movements.
I'm also dropping the hang clean from accessory work, at least for next week because it's redundant after gm's and the pin pulls. Will probably put incline upright rows in its place so my lower back gets a break but my upper back doesn't.
-
Yesterday:
-
Lower Accessory
Band Adductions w/ 10sec hold
3x mini x8
TKE's
3x avg x15
Boring but needed.
-
ME Bench
Sled Warmup
Low Row - 2x40x200'
Chest Press - 2x20x200'
Tricep Extension - 2x20x200'
Lat Pulldown - 3x110x12
Hanging Knee Raise - 3xBWx12
45-degree Back Raise - 3xBWx20
Close-Grip Bench Press
45x10
95x5
115x5
135x5
165x5
185x3
205x3 (1-rep PR)
215x2 (10lb PR)
DB Key Press
3x40x15
Wide-Grip Cable Row
3x120x12
Bodyweight Tricep Extension (bar set at upper abs)
2x25
Forward Sled Drag (GPP)
55x15 minutes
Couple of PR's and rotated some accessory to include more rowing.
-
Bench Accessory
Crazy Bell Press
3x25lb plates x20
Alt. Hammer Curl
3x40x10
1-Arm DB Side Raise
3x25x10
-
DE Squat/DL
Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x55x200'
Pullthrough - 3x100x12
Cable Row - 3x100x12
Pushup - 3x15
13" Box Squat
45x10
95x5
115x2
135x2
12x155x2
Speed DL
3x205x1 conv
3x205x1 sumo
Fake Reverse Hyper
3x doubled micro x15
Hanging Leg Raise
3x6
Sprinter Situp
2x20
Forward Sled Drag (GPP)
55x20 minutes
Pinched a nerve in my right trap at some point. Tried some shrugs and ditched them after about two reps. Tiger balm and the back knobber should take care of it.
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Thursday's bench:
Today's squat/deadlift:
Also, a video I snagged Friday of one of my PT clients. When I first got ahold of him he couldn't get down to pull an empty bar off the floor because of an old back injury. He's got some real potential and I'm trying to nudge him toward trying the APF meet in October:
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Week 4
DE Bench
Sled Warmup
Low Row - 2x45x200'
Chest Press - 2x25x200'
Tricep Extension - 2x25x200'
Lat Pulldown - 3x110x12
Hanging Leg Raise - 3x8
45-degree Back Raise - 3x20
Bench Press
45x10
95x5
115x5
8x135x3 rotating grips
Focused a lot on working my setup and my arch today. I can get a decent setup now I think but my right heel keeps popping up just a hair. I need to keep my hips looser than they are and I think that should take care of that problem. Got some video - I'll post it later as I'd like some opinions on how my setup looks.
Close-Grip Bench Press
2x155x12
1-Arm Dumbbell Row
3x80x8
1-Arm Bent Lateral Raise
3x20x15
Rolling Dumbbell Extension
3x40x6
Forward Sled Drag (GPP)
60x10 minutes
4 weeks in already, time is going by fast.
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ME Squat/DL
Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x55x200'
Pullthrough - 3x100x12
Cable Row - 3x100x12
Pushup - 3x15
Good Morning off Pins (hip height)
45x5
95x5
115x5
135x3
155x3
175x3 (old PR)
185x2 (PR)
Couldn't get the 3rd rep with 185 off the pins at all without resorting to a bastardized squat so I didn't even try. Still, a PR is a PR.
Sumo SLDL off #1 pin (Double Overhand)
185x10
225x10
275x8 (grip gave out)
315x2 (grip gave out) (40lb PR)
Could have gotten 10 with 275 if I'd chalked my hands. I was happy to at least get a few with 315, but again could have gotten a few more with either straps or a over/under grip. Oh well, that's not what the purpose was so I'm happy.
Close-Stance 12" Box Squat
3x95x10
Reverse Cable Side Bend
3x50x12
Decline Situp
3x10x12
Good day. Had 2 training partners - Tony's training with me again and one of the figure competitors that works out here is also going to start training with us on Tuesdays. A few PR's never hurts either.
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Lower Accessory
Band Abduction w/ 10sec hold
3x mini x10
Random item of note here: I either need to shave my leg hair or wear pants when I do these - my hair is getting caught in between the doubled band. How's that for gay?
TKE
3x avg x15
Glute/low back SMR with foam roller
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ME Bench
Sled Warmup
Low Row - 2x45x200'
Chest Press -2x25x200'
Tricep Extension - 2x25x200'
Lat Pulldown - 3x110x12
Hanging Leg Raise - 3x8
45-degree Back Raise - 3x20
Close-Grip Bench Press
45x10
95x5
115x5
135x3
165x3
195x1
215x1
(add wrist wraps)
225x0
225x0
Working hard to develop more of an arch to take some inches off my press. I set the pins in the power rack so that if I arched the way I want, I wouldn't hit them, but if I started to flatten out I would. Everything felt good up until 225, just felt like I couldn't control it on the way down and it kept falling out of the groove. Shitty. I'm better than this.
DB Key Press
3x45x12
Wide-Grip Cable Row
3x130x10
Bodyweight Tricep Extension (bar @ upper abs)
3x25
Forward Sled Drag (GPP)
60x15 minutes
Should have some video of everything this week up by tonight or tomorrow. I'm disappointed in today because I thought with the extra arch 225 would be cake, but just going from 215 to 225 felt like adding 50lbs to the bar.
I added the Key presses last week so I could get some extra work at the bottom since I'm able to get the dumbbells below chest level on these. I think I can work up another 10-15lbs on these so they'll probably stay in for the next 2-3 weeks.
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Keep it up Zach, the arch takes a little practice and some time to get used to. But it'll pay off in the end! :)
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Thanks, I think it's getting better. I have some video that should be up in the morning showing my setup.
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There are two things that I can say without a doubt helped my bench:
One is rack presses. I used to start with high/lockout presses and work my way down to my chest in a month.
The other was doing BB rows the same day. I would even warm up with light ones to get ready for a big lift.
Just throwing that out there because I dont see any in your log (at least not recently).
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Agreed on both counts, I used to do both relatively often and have gotten away from it. Especially rows, I've been doing too much upper back work at the expense of my heavy lat stuff. Doing cable rows and dumbbell rows again now for accessory, when those stop working I will be adding in t-bar and bb rows.
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Monday's speed bench:
Tuesday's max squat/dl:
Thursday's max bench:
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Bench Accessory
Reverse Band Pulldown
3x avg x20
Alt. Hammer Curl
2x45x8
1-Arm Lateral Raise
3x25x12
Medicine Ball Slam
10x100
My delts are on fire after the high-rep slams. I like these - helps loosen
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DE Squat/DL
Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x55x200'
Pullthrough - 3x110x10
Cable Row - 3x110x10
Pushup - 3x15
13" Box Squat
45x10
95x5
115x2
135x2
10x165x2
Looks like I'm not sitting and relaxing on the box from the video I took. Doesn't help that the box surface is pretty small, but I have to work on this some more. Anybody have info on how to make a home-made squat box?
Dimel Deadlift
2x195x20
Fake Reverse Hyper
4x 2 micros x8
For what it's worth, these might not match the real thing, but goddamn it if they don't still work fantastically. All the tension from the bands hammers the shit out of the glutes and hamstrings. If I can work up to a light band on these I'll be amazed.
Barbell Shrug
3x135x10
Hanging Leg Raise
3x8
1-Arm Barbell Static Hold
45x30sec
55x30sec
65x30sec
I'm bored with all the side bends and landmines so I tried these for obliques. Also work the grip well.
Forward Sled Drag (GPP)
60x20 minutes
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Pretty simple to make a squat box. I would use 2x4's and just copy the design of the plyo boxes you use at the gym. Then you could easily make pieces that go on top to change the height.
Also, there is square pipe with holes drilled every couple inches (like for a stop sign). If you use that to make a base and bolt it together, you could then use a piece with a smaller diameter to make the top and just slide them together and bolt at the desired height. It would then be fully adjustable in ~2" increments. Just slap a piece of plywood on top and its finished. It would be sturdy and not terribly heavy. Better yet, if you know a welder have him just weld it all together (but still make it adjustable).
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Thanks dude. I was thinking of going super cheap and making several wood boxes to stack like you see in the old Westside videos - maybe make one that's 4" high, one that's 6", and a 2" box, and then a few 3/4" or 1" thick pieces of plywood to make up the height difference when needed. I'd imagine materials would be pretty damn cheap.
On side note, here's Saturday's DE squats. I'm noticing that I'm not doing a very good job pulling my elbows under the bar:
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Week 5
DE Bench
Sled Warmup
Low Row - 2x55x200'
Chest Press - 2x30x200'
Tricep Extension - 2x30x200'
I'm pleased that I'm able to keep raising the weights on my sled work almost every workout, every other workout at the least. I'm getting about 3-4 feet of movement from the sled on pretty much every rep with the weights I'm using right now.
Lat Pulldown - 3x120x10
Hanging Leg Raise - 3x8
45-Degree Back Raise - 3x10x12 (weight plate at chest)
Progressing on these too without any problem. And I'm not even really considering these to be working sets.
Bench Press
45x10
95x5
115x5
8x135x3
185x1 (competition grip - middle finger on ring)
215x1 (comp grip)
I need to bring my competition grip in a little - maybe ring finger on the rings. My shoulders can't handle a grip that wide raw, even with a shortened stroke from an improved arch.
Close-Grip Bench Press
2x165x8
1-Arm DB Row
3x85x8
1-Arm Reverse Flye
3x25x10
Rolling Dumbbell Extension
3x40x8
Forward Sled Drag (GPP)
65x10 minutes
Arch feels more comfortable, but I still feel like I have some technical shit to iron out before October. I'm not sure if I'm tucking too much or what but I feel like every time I miss a weight it's because my elbows flare out at the sticking point and it's all over from there.
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I need to bring my competition grip in a little - maybe ring finger on the rings. My shoulders can't handle a grip that wide raw, even with a shortened stroke from an improved arch.
I'm doing my benchpresses at the max width and I'm thinking I may do better with a slightly closer grip as my closegrips are catching my regular width presses at an alarming pace. My shoulder is also my limiting factor in the amount of weight I can use.
-
Speed bench from yesterday:
-
ME Squat/DL
Sled Warmup
Forward Drag - 3x55x200'
Reverse Drag - 3x45x200'
Knocked the reverse drags down a little because they were feeling a little slow for a warmup.
Pullthrough - 3x110x12
Cable Row - 3x110x12
Pushup - 3x15
Deadlift against Light band
(band setup taken from this thread: http://supertraininggym.com/mbbs22/forums/thread-view.asp?tid=933&start=51&posts=82 )
45x3
135x3
185x3
225x3
275x3
285x3
No idea what the tension is at the top of these but my guess is at least an extra 100lbs. Maybe more. It was good though, I felt like I was getting some pretty good speed off the floor. All sets were 100% raw too, no belt, no chalk, so I'm getting some confidence in my back strength again.
12" Close-Stance Box Squat
3x135x8
Fake GHR
3xBWx15
Walking Lunge
2xBWx20
Reverse Cable Side Bend
3x55x10
Decline Situp
3x25x6
Today made me feel good about my pulls from the floor again. I needed this with me being just over 7 weeks away from a meet. Felt good, prep is working the way I want it. Bodyweight is also up even with all the sled pulling I've been doing and strength doesn't seem to be effected at all.
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-
ME Bench
Sled Warmup
Low Row - 3x60x200'
Chest Press - 3x35x200'
Tricep Extension - 3x35x200'
Lat Pulldown - 3x120x12
Hanging Leg Raise - 3x10
45-degree Back Raise - 3x10x12
Manpon Press
45x10
95x5
115x5
135x5
(add Manpon)
165x3
195x3
220x3
220x3
The best I've ever done on these was 215x2 with a close-grip, so I'm not sure if I'd consider this a PR or not. Either way it felt pretty good and I probably had a few pounds left in the tank.
Dumbbell Key Press
3x50x12
Wide-Grip Cable Row
4x140x6
1-Arm Overhead DB Extension
2x25x10
These felt awful. No idea why.
Forward Sled Drag (GPP)
65x15 minutes
I'm not going to do any sled GPP with my DE squats on Saturday, the weight I'm using is getting to be more challenging strength-wise than anything and I'm moving slower than I want. Then on Monday I'll start back down at a lower weight and do my dragging walking backwards until I top out on that too.
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Psssst.....your manpon is showing. >:(
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Psssst.....your manpon is showing. >:(
it was an invite you ungrasious bastard >:( ;D
i know you had written something about your grip on the bar. seems like you are a little narrow? did you change it to this? is it helping helping?
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I use a pinky on the ring grip for most of my regular benching and then widen it for meets. Saves my shoulders in training.
DE Squat/DL
Sled Warmup
Forward Drag - 3x60x200'
Reverse Drag - 3x45x200'
Pullthrough - 3x120x8
Cable Row - 3x120x8
Pushup - 3x15
13" Box Squat
45x5
95x2
115x2
(add Light bands)
45x2
95x2
8x135x2
Sumo Deadlift w/ Light Band
5x135x1
185x1
Fake GHR superset w/ Fake Reverse Hyper
2xBWx15/2xBWx20
Ran out of time so I'll have to do some abs and shrugs at home tonight or tomorrow.
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Week 6
DE Bench
Sled Warmup
Face Pull - 2x25x200'
Chest Flye - 2x10x200'
Reverse Lateral - 2x10x200'
Pullup - 2x5
Rope Pressdown - 2x40x10
Fake Reverse Hyper - 2x10
Bench Press
45x10
95x5
115x5
8x135x3
Close-Grip 3-Board Press
185x5
205x5
2x225x2 (w/ wrist wraps)
1-Arm Dumbbell Row
3x90x6
1-Arm Reverse Flye
3x30x8
Rolling DB Extension
4x45x4
Reverse Sled Drag (GPP)
25x10 minutes
My lockout sucks. The end.
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ME Squat/DL
Sled Warmup
Pullthrough Drag - 2x35x200'
Forward Drag (hands in straps) - 2x45x200'
Reverse Drag (hands in straps) - 2x35x200'
Lateral Raise - 2x10x10
Face Pull - 2x40x10
Pulldown Abs - 2x40x10
Deadlift against Light Band
135x3 sumo
185x3 sumo
225x3 conv
275x1 conv
295x1 conv
315x1 conv
(add belt)
335x0 conv
Got 335 maybe 3-4 inches off the ground, which is an improvement - usually when I miss it's because I can't even get the damn thing to break off the floor. Still, getting 315 for a single raw was my goal for the day so I'm pleased with the results.
12" Close-Stance Box Squat
3x155x6
These felt good and I'm getting better at keeping my elbows pulled under the bar. Except for almost blacking out after the 2nd set for some reason these felt like they were maybe 80-85%, stopped 1-2 reps short of full exertion.
Fake GHR w/ bands
2x light x8 (elevated 12", which has the feet a little below the hips)
2x light x8 (elevated 18", which is about like a regular GHR position with the legs parallel to the floor)
Walking Barbell Lunge
2x30x10
Reverse Cable Side Bend
3x55x12
Decline Situp
3x25x8
Good day, felt like I got some good work in and I'm making some nice progress. If only I felt like my bench was coming along the same way I'd be even happier.
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Video from yesterday. Not sure what happened but it clipped a little during my pull with 315 so it looks way fucking faster than it was. I probably strained for 5-6 seconds to get it past my knees.
Did some extra work today:
1-Leg Rear-Foot-Elevated Squat
2xBWx12
Donkey Calf Raise superset w/ Ankle Jumps
2x300x10/2xBWx25
Pulldown Abs
3x60x12
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ME Bench
Sled Warmup
Face Pull - 2x30x200'
Chest Flye - 2x10x200'
Rear Lateral - 2x10x200'
Pullup - 2x5
Rope Pressdown - 2x45x10
Fake Reverse Hyper - 2x10
Manpon Press
45x10
95x5
115x5
135x5
(add manpon)
165x3
195x1
225x1
235x1
(add wrist wraps)
245x0
I figured out something about my bench that seems like it would be obvious, but for me it was kind of a huge revelation. I've been setting up with the bar too far behind me, usually set with what, at least to me, looks like the bar over my eyes. I tried setting up with the bar over my chin, and it was a bazillion times easier to pull it out of the rack, especially with no handoff. I push up in a straight line, not back over my face, so I'm not really worried about hitting the uprights. Made it much easier to control the way down with my lats as well.
DB Key Press
3x55x10
Incline Upright Row
4x60x8
1-Arm Overhead DB Extension
3x25x10
Reverse Sled Drag (GPP)
25x15 minutes
I'd count that as a productive workout. I'm curious to see the impact that setup alteration has on my full-range press.
-
Video:
It looks like my arch is coming along well, except it visibly goes to complete shit when I lowered 245 and it looks like I damn near completely flattened out. I need to work on keeping it tight with the heavier stuff.
-
DE Squat/DL
Sled Warmup
Pullthrough Drag - 2x35x200'
Forward Drag (hands through straps) - 2x45x200'
Reverse Drag (hands through straps) - 2x35x200'
Lateral Raise - 2x10x10
Face Pull - 2x45x10
Pulldown Abs - 2x45x10
13" Box Squat w/ bands
45x10
95x2
115x2
(add light bands)
45x2
95x2
8x145x2
Sumo deadlift w/ light band
6x185x1
Barbell Shrug
3x155x10
Band Good Mornings*
3x avg x20
Straight-Leg Situp*
3x20
Band Side Bends*
2x avg x10
*The last half of my accessory work was done at home with my 2-year-old imitating everything I was doing, including doing good mornings with my other green band. He's awesome.
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Week 7
DE Bench Deload
Sled Warmup
Face Pull - 2x30x200'
Chest Flye - 2x10x200'
Rear Lateral - 2x10x200'
Pullup - 2x5
Rope Pressdown - 2x45x10
Fake Reverse Hyper - 2x10
Incline DB Press w/ elbows in
4x45x10
1-Arm DB Row
3x60x10
1-Arm Rear Lateral
3x15x10
Rolling DB Tricep Extension
4x20x10
Reverse Sled Drag (GPP)
25x10 minutes
Most of the weights were between 60-70% of a 10RM just to get some blood flowing and keep my conditioning going. Rest periods were all under 60 seconds.
I hate deloads. I feel like I'm not doing shit. I know, I know, I need to do it. I still hate it. But the only time I've ever actually scheduled one into my training was before the last competition. It's easier if I know it's coming, I think.
-
ME Squat/DL Deload
Sled Warmup
Pullthrough Drag - 2x35x200'
Forward Drag (hands through strap loops) - 2x45x200'
Reverse Drag (hands through strap loops) - 2x35x200'
Lateral Raise - 2x10x10
Face Pull - 2x45x10
Pulldown Abs - 2x45x10
Belt Squat
4x90x10
Fake Reverse Hyper
3x mini x6
Fake GHR (elevated 18")
3xBWx8
Pulldown Abs
4x70x5
Our new training partner Amy pulled 205 from the floor for a triple at a BW of 125. Pretty impressive shit considering she just does fitness competitions.
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-
ME Bench Deload
Sled Warmup
Face Pull - 2x30x200'
Chest Flye - 2x10x200'
Rear Lateral - 2x10x200'
Pullup - 2x5
Rope Pressdown - 2x45x10
Fake Reverse Hyper - 2x10
DB Key Press
4x40x10
Incline Upright Row
3x40x10
1-Arm Overhead DB Extension
3x15x10
Hammer Curl
3x20x10
Reverse Sled Drag (GPP)
25x15 minutes
Boring shit. One more day of this and then it's back to full throttle for 6 more weeks.
-
are you still moving up a weight class?
any predictions/hopes/goals for your lifts at this meet?
-
I'll stay 181 for this competition. Shooting for a 900+ raw total (APF meet, so belt-only). 285/240/385 would be great improvement from my previous total.
-
awesome man you have definitely put in the work!
-
Thanks. Hopefully it carries over on meet day.
-
Skipping my deload work today - I've had some nasty congestion that's making it hard to get a good breath. I think training today would do more harm than good.
-
awesome man you have definitely put in the work!
+1
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Soft Tissue/Mobility
Wall Slides
2 sets
Thoracic Extensions w/ tennis ball
SMR on foam roller
Low back
IT band
Quads
Peroneus
Low back is feeling ok, about as good as it's probably going to get. Not doing enough soft tissue work on my legs and I can feel it. I need to start incorporating this 2-3x a week up to the meet since I'll be continuing to push the shit out of the volume on my accessory work until a week out.
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Week 8
DE Bench
Sled Warmup
Face Pull - 2x40x200'
Chest Flye - 2x15x200'
Reverse Flye - 2x15x200'
Pullup - 2x6
Rope Pressdown - 2x50x10
Barbell Curl - 2x50x10
Bench Press
45x10
95x5
(add minis)
45x5
95x3
115x3
8x135x3
It's been a while since I used bands on speed bench so I felt pretty slow today. Speed should be back up to usual by the end of the 3-week cycle.
Close-Grip Manpon Press
155x3
155x2
135x5
Started off too heavy on these and my lower back felt pretty trashed from having already done 13 sets of benching with as high of an arch as I could get. I'll do 3-4 sets of 5 with 135 next week and go from there.
V-Bar Pressdown with mini band
4x40x12
Hammer Strength Seated Row
4x70x10
Close-Grip Military Press
2x75x8
75x6
Reverse Sled Drag (GPP)
30x10 minutes
Pushed a couple movements a little too heavy today - don't really like taking anything but my max effort stuff to failure. I'll make a few adjustments for next week but overall the session felt pretty solid.
-
How long did that workout take you to complete?
-
Just over an hour - probably 65-70 minutes. My warmup probably takes 10-15 minutes and then once I'm past the main and supplemental movements everything is less than 60 seconds rest. Occasionally I'll do circuits for my accessory for extra conditioning/GPP work as well.
It also helps that I've built up a good base of conditioning the last 7 weeks through tons of volume and GPP, so you may have a harder time keeping the rest periods as low on the accessory stuff.
-
Today:
-
Had a client cancel this morning, so I snuck in some extra bench accessory:
Seated DB Clean
2x15x10
Band Pressdown
2x light x25
Assisted Wide-Grip Pullup
2x170x25
SMR on foam roller
Lower back
Lats
Traps
Just trying to get some extra blood in my upper back and triceps - they're already pretty sore from yesterday and I want to try and keep them loose before squatting later today. Whole thing took less than 10 minutes from top to bottom.
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ME Squat/DL
Sled Warmup
Pullthrough Drag - 2x45x200'
Forward Drag (no belt) - 2x55x200'
Reverse Drag (no belt) - 2x45x200'
Side DB Raise - 2x15x10
Face Pull - 2x50x10
Pulldown Abs - 2x50x10
12" Zercher Box Squat
45x10
95x5
115x5
135x3
165x3
195x3
225x3 (PR)
245x1 (PR)
My previous best on this exercise was 225x3 on a 14" box, so I'd call hitting it on a 12" box a PR. Next week I'll try for a full 1RM and not do a max triple beforehand. I'm thinking I could hit 260-270 for 1 if I kept the warmup volume down a bit.
Sumo SLDL (double-overhand)
4x225x5
These were cake. I'll use these as an accessory movement for 3-4 weeks and hopefully push 275 for sets of 5 by the end of the cycle.
Fake GHR
3x10x10
EZ-Bar Farmer's Walk
3x80x100'
superset w/
Pulldown Abs
3x70x8
My forearms are already cramping up between the zerchers, the double-overhand deads and the farmer's walks. Tomorrow should be enjoyable.
-
How does your box squat max compare to your full squat max?
-
These were Zercher squats as opposed to traditional back squats to a box. Either way my full-range squat max is maybe 20-30lbs higher.
-
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Im sorry bro, i havnt been here in ages and should be commenting about ur stellar f*cking efforts, but watched one of the vids with new gal training partner, and has to quote this "i feel it more if i spread my legs...." ANd you replied "not saying anything" LOL
But on a lifting note ur doing awesome bro.
Davie
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Im sorry bro, i havnt been here in ages and should be commenting about ur stellar f*cking efforts, but watched one of the vids with new gal training partner, and has to quote this "i feel it more if i spread my legs...." ANd you replied "not saying anything" LOL
Yeah, she's very oblivious to stuff like that. Makes it worse that it's just her and two guys, nothing gets by us.
Squat/DL Accessory
Reverse Sled Drag
2x90x50'
2x115x50'
2x135x50'
2x160x50'
45-degree Barbell Back Raise
3x45x8
Dumbbell Shrug
3x65x10
Sumo-Stance Pulldown Abs
4x50x20
Forearms are still tight as hell from those farmer's walks yesterday. Tony is now training for a strongman comp that's mid-October, so I have a feeling we'll be incorporating more overhead pressing and strongman-specific lifts into our workouts - stuff like rack pulls, farmer's walks, power stairs, etc. I'll keep it in check so I don't burn out for the competition but I could benefit from some of those movements as well.
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ME Bench
Sled Warmup
Face Pull - 2x40x200'
Chest Flye - 2x15x200'
Reverse Flye - 2x20x200'
Pullup - 2x6
Rope Pressdown - 3x50x10
Barbell Curl - 3x50x10
Close-Grip Floor Press from low pin
45x10
95x5
115x5
135x5
165x3
190x3
205x1
165x5
Decided to mainly use a close-grip (index on smooth) in training for the time being as I seem to have stalled on a lot of lifts with a pinky-on-ring grip. This should get things moving again.
Watching the video on these I think the reason I couldn't get a 2nd rep (or 3rd, for that matter) with 205 is because when I lowered it for the first rep, it came waaaaaay out of my groove and down toward my abdominals. From there I think I killed so much energy re-grooving the first rep that anything more wasn't going to happen. I feel confident I could have tripled 205 if my form had been on.
DB Key Press
2x50x15 (5-rep PR)
50x12
Last week for these, next week it's either close-grip barbell incline or palms-in DB incline presses.
Barbell Row (pinky on ring)
3x135x8
DB Lateral Raise
2x25x8
Overhead Rope Extension
2x40x20
These were a complete waste of time and felt like shit. Not sure why I decided to do them but these are a worthless exercise for me.
Sled Row - 45x10 minutes
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Did some extra accessory for bench this morning between clients:
Band Pushdowns
4x Light x25
superset w/
Band Pulldown Abs
4x Light x20
Band Face Pulls
2x Light x15
superset w/ Band Traction for the shoulders
DE Squat is going to be hella early tomorrow because I'm going to help spot and load at the Super Training meet tomorrow.
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Saturday morning:
DE Squat/DL
Forward Sled Drag - 3x90x200'
Lateral DB Raise - 3x15x10
Face Pull - 3x50x10
Pulldown Abs - 3x50x10
13" Box Squat
45x10
95x5
(add light bands)
45x2
95x2
135x2
2x155x2
4x135x2
The one day I don't wear my compression shorts, I rip a GIGANTIC hole in the ass of my boxers on the first set with 155. Must have been some sort of omen because both sets with 155 felt like shit, so I dropped it down to get some speed going. I was planning on working up for a few singles but wasn't feeling up to it.
Conventional Deadlift w/ light band
5x185x1
These were 10 times faster than when I pull with a sumo stance using the same weight and setup.
Pullthrough
3x150x15
superset w/
Hanging Knee Raise
2xBWx15
Then I went over to Super Training to help out with the SPF meet and ended up spotting all day. Notable highlights:
-The only misload I think we had all day was me underloading Dan Harrison's 2nd squat attempt by a 25kg plate on my side. He returned the favor by missing re-racking his 802lb 3rd attempt on my side of the mono, leaving me holding an 800lb bar out of the hooks for about 15 seconds before anybody noticed what the fuck was going on. My right trap, front delt and bicep feel like they got clipped by a Greyhound bus this morning. Being an idiot, I continued to spot and load for the rest of the meet and ignored the stinging/numbing sensations I had the rest of the day. Fortunately there doesn't appear to be much in the way of bruising so I hope it's all good.
-The fact that pretty much the 2 lightest guys in the entire building who weren't competing ended up doing the side spotting for 3 800+ squat attempts (Dan's 802, Stan Efferding's 821 and Stan's 852?) and one 606 bench was kind of funny. Thankfully Mark grabbed a couple other guys to help with Stan's 852 squat since he ended up needing the spotters to take it halfway up. That probably wouldn't have gone very well without the extra help.
-Stan's interview with Flex Wheeler after the meet and his Ben White impression was probably the funniest thing I've seen in a loooooooooong time. Who knew bodybuilders actually can have a personality that isn't reminiscent of my refrigerator door?
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Because I'm retarded, I ended my workout early:
DE Bench
Blast Strap Pushup - 3x10
Blast Strap Row - 3x10
Rope Pressdown - 35x15
Bench Press
45x10
95x5
(add minis)
45x5
95x3
115x3
5x135x3
3x115x3
Should have known to chill out after these - everything felt slow as shit and my right shoulder wasn't tolerating the bands very well. But, because I'm an idiot, I kept going:
Close-Grip Manpon Press w/ minis
3x135x3
Was planning on doing 5 sets, but something popped in my right shoulder socket about halfway down on the 2nd rep of the 3rd set. And yes, I finished. I could use a brain transplant.
So now I'm pretty sure I'm sitting with a strained RC about 5 weeks out from a meet. This, combined with a hefty lack of motivation the last week or so, is making me question whether I still want to do it. Who the fuck knows right now.
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Hope your shoulder gets better quick. It's not the end of the world if you have to sit this one out.
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If it heals compete. If not dont. Not worth riskinga serious injury
BTW great to see you making drastic improvements. You really seem like a dedicated and good guy!
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arg!
i agree with ursus.
maybe you could work it so you could still train squat and the dead lift and just take a token bench for the meet.
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arg!
i agree with ursus.
maybe you could work it so you could still train squat and the dead lift and just take a token bench for the meet.
Token lifts are gay.
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Token lifts are gay.
they are only gay if you want them to be 8)
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ME Squat/DL (kind of)
SMR warmup
12" Zercher Box Squat
2x45x10
95x10
3x135x8
I think these are a better supplemental movement than ME movement - last week I felt like I was kind of pushing my forearms into my thighs to spring up with the heavier stuff, today I just tried to stay upright and keep my hands close to my body but my elbows away from my body a little at the bottom to keep me more honest with my technique.
Sumo SLDL
245x1 (waaaaay too heavy for today, didn't try any more than 1 rep)
3x135x10
In the process of re-fucking up my rotator cuff while benching yesterday, I think I strained my right hip flexor by using some awkward-ass leg drive to get the bar back up. 245 shouldn't be very heavy but it wasn't happening today so I dropped it way down and just kept the speed high.
Leg Press
3x 2 plates/side x15
Yes, I did leg presses. Suck it.
Power Stairs w/ EFS Stone Trainer
102lbs x 1 flight of stairs (23-odd seconds)
102lbs x 1 flight of stairs (20-odd seconds)
Got some video of these, these are fun. And exhausting. And got my calves pumped up.
Rotator cuff still feels like shit, can't get my elbow up to shoulder level without issues. Seems like I can do some moderate-weight pulling, though, so I'll probably keep deadlift percentages around 75-85%, and probably won't do any max effort stuff for a few weeks, maybe until after the meet. Whatever I'm able to do is what I'm able to do. Probably lots of leg presses and squats on the power squat machine we have, along with GHR and back raises. Bench training will probably be limited to variations on pushdowns and some ab stuff.
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Yesterday's shenanigans:
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Bench accessory (kind of):
Straight-bar Pressdown
30x15
40x15
50x10
60x10
Hammer Curl
4x30x10
Dumbbell Farmer's Walk
3x45x200'
This is pretty much the extent of my bench work right now until my R/C strain heals. Just trying to stay active.
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Leg stuff today, pretty half-assed:
Belt Squat
3x90x10
Band Abductions w/ 10-sec hold
3x mini x10
Didn't feel like doing much today, having a hard time babying my shoulder because several times a day I end up demoing something for a client without thinking that sets it on fire. I'm contemplating throwing it in a sling when I'm working so it reminds me not to use the damn thing. Starting to think I'm going to need to sit the APF meet out, frankly I think it would be a huge mistake to be taking legit 1RM's anytime soon. If it gets better in the next few weeks I'll probably back off the max and dynamic work and do some lower percentage repetition stuff until things get to 100% again. I've helped other people rehab enough rotator cuff problems to know what'll happen if I don't wise the fuck up.
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On a side note I saw the video of Dan Harrison's last squat today - it looked like I was only holding it for 2-3 seconds before they racked it, but it sure as shit felt like an eternity.
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On a side note I saw the video of Dan Harrison's last squat today - it looked like I was only holding it for 2-3 seconds before they racked it, but it sure as shit felt like an eternity.
Yeah, it wasnt long, but damn is that a lot of weight! He buried it too.
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Decided for sure to sit out APF meet, and also decided to continue to train unequipped for the next 10-12 months and reach some raw targets before I look at geared training again.
Bench/Upper Accessory
Band-Assisted Pullup
5x avg x10
Barbell Shrug
3x95x20
Lying Straight-Bar Extensions to forehead
5x45x10
Shoulder aches a little doing pullups but nothing major. So far the biggest limitations are on any sort of vertical or horizontal pressing, and any horizontal rowing motions. I also can't squat with a straight bar right now. I'm also trying to be aware of how I sleep - Saturday night I slept with my right arm over my head like I usually do and woke up to some fantastically horriffic pain in my R/C, like someone had cemented my shoulder socket overnight.
Since I'm not training for anything special right now, I am going to spend the next few weeks doing some general restoration/rehab/conditioning for my total body, and then begin training with Wendler's 5/3/1 system for at least several months. I love Westside training, but the problem is that since I'm financially not able to train at Super Training right now and have others to help keep me from making things too complex, this seems to be the next best thing. I like it because there's really no way to fuck it up. I have a lot of clients who are having success with Westside and I think it's because I'm there to tell them what to do, when to do it, and when to back the hell off, and I don't have anyone doing that for me right now.
Also selling my Metal IPF V-Type Squatter for $125 out the door if anyone wants it. Size 50, been used 3 times and straps have only been up once.
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5/3/1 Deadlift (Wave 1, Week 1)
Actual max of 352, percentages based off max of 315 (~90% of 352)
10 min warmup - SMR, stretching, jump rope
Deadlift
125x5 (40%)
160x5 (50%)
190x3 (60%)
205x5 (65%)
240x5 (75%)
270x8 (85%)
Deadlift (double overhand)
5x135x10
Dumbbell Side Bend
5x45x15
I have to say, it feels interesting doing rep work like this. Not necessarily good or bad, just... interesting. No shoulder pain though, which is a bonus. The plan is to do my first 4 weeks of 5/3/1 with deadlift only, and using the accessory template for bench/squat/military to give my rotator cuff some time to heal up.
Also ran stair sprints yesterday - 20 sprints up 2 flights of stairs in a little under 15 minutes. I'm very out of shape. Might do some more tonight if I'm feeling up to it.
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LOL I noticed the thread title change... just keep plugging away Zach! 8)
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Yesterday:
Also did 20 stair sprints last night in between clients.
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Amy gets entirely too little camera time.
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Amy gets entirely too little camera time.
So I keep hearing. :)
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So I decided to try going through some pressing today with drastically reduced percentages to see how my shoulder would tolerate it. So far, so good, but I could feel some weakness in the last few sets that I have to keep an eye on.
5/3/1 Bench Press (Wave 1, Week 1)
Actual max of 214, percentages based off max of 175 (~80% of 214)
10 min warmup - SMR, stretching, jump rope
Bench Press (medium grip, ~shoulder width)
70x5 (40%)
90x5 (50%)
105x3 (60%)
115x5 (65%)
135x5 (75%)
150x8 (85%)
Bench Press (close grip, index on smooth)
5x95x10
Hammer Curl
5x25x10
Keeping my grip width in a little as well to reduce shoulder strain. Felt ok, but I felt pretty lame only being able to hit 8 reps with 150. Whatever, the whole point is to start too light anyway and go up from there. If I have no pain tomorrow I'm going to try squatting and see if I'm able to get my shoulder rotated back that far. Weights are again going to be probably taken from about 80% of my actual squat max. I doubt I'll do any military pressing for this first cycle.
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Crappy bench session from yesterday:
Not that my bench is anything above extremely shitty anyway, but it's depressing to think that yesterday was actually a little hard. No problems so far this morning though, so I'll take that as a positive.
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Wasn't going to squat today, but the shoulder felt fine from benching yesterday so I gave it a shot.
5/3/1 Squat (Wave 1, Week 1)
Actual max of 262, based off of 235 (~90% of 262)
Warmup - SMR, stretch, jump rope
Barbell Squat (shoulder width)
95x5 (40%)
120x5 (50%)
145x3 (60%)
155x5 (65%)
180x5 (75%)
200x5 (85%)
Felt waaaaaaay too heavy for the first cycle of this program. My squat has gone way down since the meet in April, and my form is super shitty. My knees felt like ass after the last set so I'm dropping my training max down to 205 and basing the percents off that. I don't give a shit how lame it looks on paper, there's nowhere to go but up.
Olympic Squat
5x95x10
I definitely don't do reps very often on squats and my quads were on fire. I have to drive to San Jose tonight for a wedding so I'm sure my legs will love me by the time that trip is over.
45-degree Back Raise
5xBWx10
Shoulder felt ok except for one set of the oly squats where I let the bar get a little too low. Very humbled by my performance on this program so far, that's for sure.
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I can spy about half a dozen technical issues with my squat technique. I can see how some people are anti-box squat for raw squatters in some instances.
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5/3/1 Military Press (Wave 1, Week 1, using deload %'s from Week 4)
Actual max of 120, based off of 110 (~90% of 120)
Warmup - SMR, stretching, jump rope
Military Press
45x5 (40%)
55x5 (50%)
70x5 (60%)
Close-Grip Military Press
5x45x10
Band-Assisted Pullup
5x avg x10
Not working the shoulder very hard, just using the deload percentages for the next month and then will do an actual 5/3/1 cycle the 2nd month through. Shoulder feels fine, but the bar path was very wobbly and unsteady so I think keeping the weights down is a good call.
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5/3/1 Deadlift (Wave 1, Week 2)
Warmup - SMR/stretch/jump rope
Deadlift
125x5 (40%)
160x5 (50%)
190x3 (60%)
225x3 (70%)
255x3 (80%)
285x3 (90%)
Deadlift (double-overhand)
5x155x10
DB Side Bend
5x45x20
Hips are a little sore from the sled sprints yesterday, so I didn't push for more reps on the deadlift. I can see it taking a few sessions to get used to the extra hip work from the sled sprinting.
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5/3/1 Bench Press (Wave 1, Week 2)
Warmup - SMR/stretching/jump rope
Medium-Grip Bench Press
70x5 (40%)
90x5 (50%)
105x3 (60%)
125x3 (70%)
140x3 (80%)
160x9 (90%)
Close-Grip Bench Press
5x100x10
Kroc Row
2x50x10
50x20
Shoulder is feeling improved, as long as I press straight up over my sternum. If I try to press back over my face I can feel some crap grinding around and locking out feels weird. Also happy with beating the previous week's reps with a higher percentage.
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5/3/1 Squat (Wave 1, Week 2)
Warmup - SMR/stretching/jump rope
Dropped training max down to 210 from 235
Squat
45x5
85x5 (40%)
105x5 (50%)
130x3 (60%)
150x3 (70%)
170x3 (80%)
190x3 (90%)
5x95x10
45-degree Back Raise
5xBWx10
Squats still feel like shit. I don't feel really weak, my form just feels like garbage. I can tell I'm very, very tight in the glutes, lower back and piriformis. Not sure if I should continue to drop my percents even more until my flexibility issues improve or if I should leave it since I'm still able to get the reps I'm supposed to get.
85x5 (40%)
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Zach I have the 5/3/1 e-book if you want me to emial you it?
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Zach I have the 5/3/1 e-book if you want me to emial you it?
Thanks dude, but I already have it. Currently using the BBB template from it.
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No porbs dude. I aint read it all yet just sitting in inbox.
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5/3/1 Military (Wave 1, Week 3)
Still using deloading %'s from Week 4
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
45x5 (40%)
55x5 (50%
70x5 (60%)
Close-Grip Military Press
5x50x10
Band-Assisted Pullup
5x avg x11
Goal is to work up to 5 sets of 20 on these over the next 12-16 weeks, going up a rep a week (excluding the pre-programmed deload weeks) and then drop to a purple band and start all over again.
Makeshift Prowler (ripped this off a T-Nation article)
10x45x30 yards
Shoulder held up really well today. Deloading again next week and then I'll pick up at normal speed with the start of my second wave.
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5/3/1 Deadlift (Wave 1, Week 3)
Warmup - SMR/stretch/jump rope
Deadlift
125x5 (40%)
160x5 (50%)
190x3 (60%)
240x5 (75%)
270x3 (85%)
300x2 (95%)
Double-Overhand Deadlift
5x165x10
DB Side Bend
5x47.5x15
Tried switching up my mixed grip on the deadlift for my warmup sets - feels very weird, but I'll probably start doing this more on my light sets and stick with what I'm used to once I'm over 80% or so. Back injury is also acting up a little bit the last couple days, I haven't been doing my constrast showers or any hot tub stuff which I'm paying for. Weight moved pretty easy though for the most part.
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Friday squats:
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Tuesday deadlifts:
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5/3/1 Bench Press (Wave 1, Week 3)
Warmup - SMR/stretch/jump rope
Medium Grip Bench Press
45x5
70x5 (40%)
90x5 (50%)
105x3 (60%)
135x5 (75%)
150x3 (85%)
170x10 (95%)
I think it's safe to say my shoulder is getting better and I can start working the numbers on my bench back up to where it should be. I underestimated it for the first cycle by about 50-55lbs for rehab purposes and I'll probably raise it about 10lbs for the next cycle and just work back up over a few months. I could use the rep work anyway, I'm starting to actually notice some hypertrophy in my chest from the extra volume with the low-balled max.
Close-Grip Bench Press
5x105x10
Kroc Row
2x55x10 (warmup)
55x25
Hammer Curl
2x20x15
Extra bicep work just to keep the arm balanced and because I've been feeling my tendonitis trying to show itself again. All in all a good 3 weeks so far, deload next week then start all over again.
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5/3/1 Squat (Wave 1, Week 3)
Warmup - SMR/stretch/jump rope
Barbell Squat
45x5
85x5 (40%)
105x5 (50%)
130x3 (60%)
160x5 (75%)
180x3 (85%) (w/ belt)
200x4 (95%) (w/ belt)
5x100x10 (loose belt)
45-degree Back Raise
5xBWx11
Squats felt great today for the first time all month, and the reasoning is so simple it's stupid - I used a belt once I went over 80%. I got deeper than I usually have been and my back didn't bother me at all. I have no idea why I've been neglecting to use one - just some stupid "100% raw, bitches!" mentality that's worthless if it means I can't do it right. I'll up my training max 5lbs instead of the prescribed 10lbs just to keep my confidence up but things are clicking here finally.
Can't wait for next week's deloading.
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Today:
I might start wrapping my wrists for the heavier squats - they're weak and it forces my elbows out from underneath the bar. Other than that I thought they looked pretty good.
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5/3/1 Military Press (Wave 1, Week 4)
Deload Week
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x5 (60%)
Close Grip Military Press
5x55x5 (50%)
Band-Assisted Pullup
5x avg x5
Fake Prowler Push
12x45x30 yards
Nice and easy, barely broke a sweat except for the Prowler pushing. Back to training with somewhat regular weights on the military press next week, going to keep my training max at 110 since all I did was the deload percents the whole cycle this time around. Everything else will probably go up 5lbs, so my training maxes next cycle will be:
Military - 110
Deadlift - 320
Bench - 180
Squat - 215
I could go up more on everything but the military, but I'd rather take it slow.
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5/3/1 Deadlift (Wave 1, Week 4)
Deload Week
Warmup - SMR/stretch/jump rope
Deadlift
125x5 (40%)
160x5 (50%)
190x5 (60%)
Double-Overhand Deadlift
5x160x5 (50%)
DB Side Bend
5x45x10
Fake Prowler Push
8x45x60 yards
Deloading the deadlift is boring as hell.
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5/3/1 Bench Press (Wave 1, Week 4)
Deload Week
Warmup - SMR/stretch/jump rope
Medium Grip Bench Press
45x5
70x5 (40%)
90x5 (50%)
105x5 (60%)
Close-Grip Bench Press
5x90x5 (50%)
No time to do anything else. By far one of the least enthusiastic training sessions I've ever had. I can see the point behind the regular deload weeks - by the time it's halfway over all you want to do is lift something even bordering on kind of heavy.
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5/3/1 Squat (Wave 1, Week 4)
Deload Week
Warmup - SMR/stretch/jump rope
Barbell Squat
45x5
85x5 (40%)
105x5 (50%)
130x5 (60%)
5x105x5 (50%) (loose belt)
45-degree Back Raise
3xBWx10
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5/3/1 Military Press (Wave 2, Week 1)
Training Max - 110
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x3 (60%)
75x5 (65%)
85x5 (75%)
95x9 (85%)
Shoulder felt good for the first day of somewhat normal overhead pressing in over a month. Got 9 reps when I only needed 5, and I probably could have pulled out 10 or 11. Good start to this wave.
Close-Grip Military Press
5x45x10 (40%)
Glad I dropped the 5x10 weight back down a little bit to account for the fatigue of doing more than just the warmup percentages in the main part of the workout.
Band-Assisted Pullup
5x avg x11
Fake Prowler Push
4x45x60 yards
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Today:
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5/3/1 Deadlift (Wave 2, Week 1)
Training Max - 320
Warmup - SMR/stretch/jump rope
Deadlift
130x5 (40%)
160x5 (50%)
195x3 (60%)
210x5 (65%)
240x5 (75%)
275x15 (85%) (w/ belt) Huge PR
How the fuck I pulled off 15 reps with 275, I have no idea. Using the 1RM calculator in the 5/3/1 book, that puts my estimated max at 412lbs. Not that I put much stock into those things, but it was sure nice to see.
Double-Overhand Deadlift
5x175x10 (55%)
DB Side Bend
5x47.5x20
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5/3/1 Bench Press (Wave 2, Week 1)
Training Max - 180
Warmup - SMR/stretch/jump rope
Medium-Grip Bench Press
45x5
75x5 (40%)
90x5 (50%)
110x3 (60%)
120x5 (65%)
135x5 (75%)
155x13 (85%) Rep PR
155x13 using the 1RM calculator puts me at an estimate of 222, which is a little low but close enough that I'll go with it.
Close-Grip Bench Press
5x110x10 (60%)
Kroc Row
40x10
50x10
60x20
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looks like you are recovering well from the injury!
good job on the PRs!
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Thanks dude, I think I set PR's on everything except military press, and it's possible that's a PR too, I just don't have anything to compare it to.
5/3/1 Squat (Wave 2, Week 1)
Training Max - 215
Warmup - SMR/stretch/jump rope
Barbell Squat
45x5
90x5 (40%)
110x5 (50%)
130x3 (60%)
140x5 (65%)
165x5 (75%)
185x10 (85%) Rep PR
Training time was short today so I told myself I'd stop if I got 10 with 185. I did, so I did.
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5/3/1 Military Press (Wave 2, Week 2)
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x3 (60%)
80x3 (70%)
90x3 (80%)
100x10 (90%) Rep PR
Close-Grip Military Press
5x50x10 (45%)
Band-Assisted Pullup
5x avg x12
I have to avoid the temptation to be pushing for rep PR's every time, I want to keep things moving without burning out too quickly. I can probably push pretty much every time for the rest of this cycle but starting the next round I need to be a little more conservative with where and when I go for rep maxes. Still, I think the extra rep work is doing some good on the hypertrophy side of things.
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5/3/1 Deadlift (Wave 2, Week 2)
Warmup - SMR/stretch/jump rope
Deadlift
130x5 (40%) DOH
160x5 (50%) DOH
190x3 (60%) DOH
225x3 (70%)
260x3 (80%)
290x10 (90%) Rep PR
Another rep PR this week. Warmup sets felt like shit but the last set felt great. Definitely keeping the bar a lot tighter to my shins at the start of the pull, I almost feel like I'm squatting the weight up and I have better leverage. I'm probably going to do deadlift only at the January meet since I'm the event promoter and I'll probably be too busy to do bench and deadlift like I'd originally planned. I'd like to get 400+ out of it but we'll see how training goes up to that point.
Double-Overhand Deadlift
5x180x10
DB Side Bend
5x50x10
Eased off a bit on the intensity of the accessory work as the deadlifts took a lot out of me.
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5/3/1 Bench Press (Wave 2, Week 2)
Warmup - SMR/stretch/jump rope
Medium Grip Bench Press
45x5
75x5 (40%)
90x5 (50%)
110x3 (60%)
130x3 (70%)
145x3 (80%)
165x11 (90%)
Not sure if that's a rep PR or not but it's close.
Close-Grip Bench Press
5x115x10 (65%)
Kroc Row
45x10
55x10
65x20
Grip and bicep strength is becoming a factor on the high-rep stuff so I'm going to do a little more direct bicep training on military and bench press days - 2-3 sets of hammer or reverse curls for 10-20 reps should do the trick. My biceps are shitty anyway.
Hammer Curl
3x25x10
Bodyweight is up to 183 with shoes off, would like to get closer to 190 for the meet in January so I'm backing off on the conditioning work for the time being - the most cardio I'll be doing is walking my dog a few times a week.
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5/3/1 Squat (Wave 2, Week 2)
Warmup - SMR/stretch/jump rope
Squat
45x5
90x5 (40%)
110x5 (50%)
130x3 (60%)
155x3 (70%)
175x3 (80%)
195x7 (90%) (w/ belt) Rep PR
5x115x10 (w/ loose belt)
My squat technique feels like it's getting much better and I've pegged two things in particular that seem to be helping - the fact that I'm doing soft tissue work 4 times a week or more, and that I started carrying the bar a little higher than I used to. My upper back isn't very thick so carrying it low just gives me a lot of torque on my shoulders and makes it hard to keep my chest up. I'm not thrilled with my numbers (obviously) but I'm happy to have isolated some of my issues.
45-Degree Back Raise
5xBWx13
These had my erectors on fire after all the squatting. Barely finished all 5 sets.
Neck Flexion
50 reps
Neck Extension
75 reps
Started doing some neck work Tuesday and will keep it up 2-4 times a week until I see at least another inch on my neck measurement. Right now there's not even any need for extra weight - the weight of my head is enough. That shit is sad, my neck measurement is smaller than my calf measurement (15" vs. 15 3/4").
Video of the squats up later.
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You decelerate slowly at the bottom of your squats. I find it best to move at a constant rate or even just to "dunk" the squat. The longer the rep takes, the more energy is wasted.
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You decelerate slowly at the bottom of your squats. I find it best to move at a constant rate or even just to "dunk" the squat. The longer the rep takes, the more energy is wasted.
You know, you're right. It always feels like I'm dive-bombing them when I'm doing them, but they look pretty damn slow on film. I'll try and work on that.
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I like reading this log. Always good to see your progressing!
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Thanks dude. Not progressing as fast as I'd like to, but then again, nobody ever does.
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Thanks dude. Not progressing as fast as I'd like to, but then again, nobody ever does.
you are doing great man, it will come in due time 8)
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5/3/1 Military Press (Wave 2, Week 3)
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x3 (60%)
85x5 (75%)
95x3 (85%)
105x8 (95%)
Pressing felt great today. My shoulder is definitely back to normal.
Close-Grip Military Press
5x55x10 (50%)
Band-Assisted Pullup
5x avg x13
These were a bitch. Surprised I made it through them all.
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5/3/1 Deadlift (Wave 2, Week 3)
Warmup - SMR/stretch/jump rope
Deadlift
130x5 (40%)
160x5 (50%)
190x3 (60%)
240x5 (75%)
275x3 (85%)
305x7 (95%) (w/ belt) Rep PR
Double-Overhand Deadlift
5x190x10
Grip was a little spotty on these, had to reset a few times on the last couple sets.
DB Side Bend
5x50x12
Neck Flexion
65 reps
Neck Extension
100 reps
Nice way to end this cycle. Deloading next week and then won't be training the week of Thanksgiving since I'm traveling back to the midwest so I have 2 weeks off to recover before hitting it heavy again the first week in December. That gives me 2 more full cycles before the January meet.
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5/3/1 Bench Press (Wave 2, Week 3)
Warmup - SMR/stretch/jump rope
Medium Grip Bench Press
45x5
75x5 (40%)
90x5 (50%)
110x3 (60%)
135x5 (75%)
155x3 (85%)
175x9 (95%) 5-lb PR
Close-Grip Bench Press
5x120x10
Did these with my feet up on the bench because my lower back's been super tight. It's harder that way anyway so it's not like I'm cheating.
Kroc Row
50x10
70x20
Hammer Curl
3x25x12
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I like all the PR's! Keep it up!
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5/3/1 Squat (Wave 2, Week 3)
Warmup - SMR/stretch
Barbell Squat
45x5
90x5 (40%)
110x5 (50%)
130x3 (60%)
165x5 (75%)
185x3 (85%) (w/ belt)
205x5 (95%) (w/ belt) Rep PR
5x120x10 (w/ loose belt)
I was a little concerned that I was cutting the last heavy set a little high until I saw the video - definitely well below parallel. This pleases me.
45-Degree Back Raise
5xBWx14
Neck Flexion
65 reps
The next 2 weeks will be spent deloading and relaxing on my trip back to the midwest to visit family. I may do some bodyweight work that week or just go into the gym and fuck around a little bit, maybe do some curls in the squat rack just for shits. Or I might just do nothing.
Training maxes for the 3rd wave will be:
Military Press - 115
Deadlift - 325
Bench Press - 185
Squat - 220
I'm planning on backing off going for rep PR's every workout. If I can set 2-3 new rep records each wave from this point on I'll be satisfied.
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Thursday bench press:
Friday squat:
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5/3/1 Military Press (Wave 2, Week 4)
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
45x5 (40%)
55x5 (50%)
70x5 (60%)
Close-Grip Military Press
5x55x5 (50%)
Band-Assisted Pullup
5x avg x6
Hammer Curl
3x25x15
Boring workout. By the end of a wave I completely feel ready for a deload, then by the end of the first deload workout I'm about ready to shoot myself in the face with a dullness bullet.
I'll probably film a bunch of exercise demo videos tomorrow to do something to keep me entertained.
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Your squat depth is looking a lot better, i think you will see some improvements as you continue to squat deep like the last few workouts.
One thing i noticed that i think i have mentioned before is pausing each rep on deadlifts, even while doing higher reps it is still important to help achieve maximum leg drive and leverage. i know with those crappy plates it is hard to reset yourself after every rep, but i promise you that if you pull each rep from a dead stop your deadlift numbers will increase in a matter of weeks. when you touch and go you eliminate that initial hip/leverage action that is the most important part of starting a heavy pull from the floor. this is something that took me a few years to understand but once i got in the habit of pausing the weight and resetting my hips i noticed a huge improvement on my max lifts off the floor. just a suggestion.
Keep hammering away at it, you are doing good.
8)
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One thing i noticed that i think i have mentioned before is pausing each rep on deadlifts, even while doing higher reps it is still important to help achieve maximum leg drive and leverage. i know with those crappy plates it is hard to reset yourself after every rep, but i promise you that if you pull each rep from a dead stop your deadlift numbers will increase in a matter of weeks. when you touch and go you eliminate that initial hip/leverage action that is the most important part of starting a heavy pull from the floor. this is something that took me a few years to understand but once i got in the habit of pausing the weight and resetting my hips i noticed a huge improvement on my max lifts off the floor. just a suggestion.
Thanks. I think as long as I'm pulling with multi-sided plates I'm going to stick with touch-and-go pulls for reps. If you remember way back when I first started corresponding with you my lower back was fucked up from doing paused reps with the same plates and having the bar shift mid-pull so I'm not up for revisiting that period of my lifting life. I think I am acquiring some traditional round iron plates in the next few weeks so I'll play around with paused reps at that point.
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Thanks. I think as long as I'm pulling with multi-sided plates I'm going to stick with touch-and-go pulls for reps. If you remember way back when I first started corresponding with you my lower back was fucked up from doing paused reps with the same plates and having the bar shift mid-pull so I'm not up for revisiting that period of my lifting life. I think I am acquiring some traditional round iron plates in the next few weeks so I'll play around with paused reps at that point.
Cool, i do remember that and that makes sense.
When i used to lift at 24 Hour years ago they had those crap plates, so i feel your pain.
Good luck!
8)
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5/3/1 Deadlift (Wave 2, Week 4)
Warmup - SMR/stretch/jump rope
Deadlift
130x5 (40%)
160x5 (50%)
190x5 (60%)
Double-Overhand Deadlift
5x160x5 (50%)
Then filmed a shitload of exercise demo videos for my clients since I'm going out of town for a week this Saturday. That was enough for accessory shit for the day.
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5/3/1 Bench Press (Wave 2, Week 4)
Warmup - SMR/stretch/jump rope
Medium Grip Bench Press
45x5
75x5 (40%)
90x5 (50%)
110x5 (60%)
Close-Grip Bench Press
5x75x10 (40%)
1-Arm DB Row
3x40x10
Stop! Hammertime Curl
3x25x15
Boring. I was the only one in the free weight area which made it even more boring than usual for a deload workout.
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Forgot to post my last deload squat workout before I left for Iowa. Who cares, it was a deload and I didn't squat over a plate.
5/3/1 Military Press (Wave 3, Week 1)
Training Max - 115
Warmup - SMR/stretch/jump rope
Medium Grip Military Press
50x5 (40%)
60x5 (50%)
70x3 (60%)
75x5 (65%)
90x5 (75%)
100x10 (85%)
100x10 ties my previous PR, good but not great. First 5 felt easy as cake but the last two were pretty tough.
Close-Grip Military Press
5x60x10
I need to ditch the close-grip on these and just do more medium grip for my 5x10. The close-grip on the overhead kills my wrists. Had to use a little leg drive on the last 3 reps of the final set.
Band-Assisted Pullup
5x avg x12
Band Pressdown
2x light x20
Broke in the new Texas Power Bar today. Hard to get used to having the power rings the regulation distance apart, the cheap bars we have here are probably an inch closer on each side or more. Knurling felt nice and sharp though, I like it. Me and Tony will break in the deadlift bar tomorrow.
Oh, and I have to be the only person in America that lost 5lbs over Thanksgiving.
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5/3/1 Deadlift (Wave 3, Week 1)
Training Max - 325
Warmup - SMR/stretch/jump rope
Deadlift
130x5 (40%)
165x5 (50%)
195x3 (60%)
215x5 (65%)
245x5 (75%)
280x5 (85%)
Just hit my reps today. Still catching up from eating and sleeping like shit all last week. Also had some trouble getting used to the whip of the Texas Deadlift bar, but that shouldn't be an issue after a couple of sessions with it.
Double-Overhand Deadlift
5x195x10
Grip is still a factor - had to pause and readjust my grip multiple times in the last few sets.
DB Side Bend
5x50x15
Neck Flexion
5x15
Neck Extension
1x100
Just have to stay smart about when to push it and when to reel it in a little bit. Weight is back up to 178, should be back at low 180's by week's end.
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5/3/1 Bench Press (Wave 3, Week 1)
Training Max - 185
Warmup - SMR/stretch
Medium Grip Bench Press
45x5
75x5 (40%)
95x5 (50%)
115x3 (60%)
120x5 (65%)
140x5 (75%)
160x5 (85%)
Wasn't feeling it again today so just hit my reps without pushing for more.
Close-Grip Bench Press
5x125x10
Kroc Row
50x10
75x20 PR
85x10
Hammer Curl
2x27.5x10
Both boys were up off and on all night last night so I slept like shit and it showed today. Still getting in the minimum numbers so I'm not too heartbroken. Tomorrow's squat workout is going to have to be a short one so I'm just going to try and break a rep PR and be done after that. Plan is 10 or more with 190.
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5/3/1 Squat (Wave 3, Week 1)
Training Max - 220
Barbell Squat
45x5
90x5 (40%)
110x5 (50%)
135x3 (60%)
145x5 (65%)
165x5 (75%)
190x5 (85%)
45-Degree Back Raise
2xBWx15
Time was short so I didn't get a lot of accessory work in. Squats were a little tougher than I was anticipating today - not sure if it's a poor recovery thing or because it was my first squat day with a texas bar instead of a commercial bar and it felt a little stiffer. Not too worried either way, should be able to get some good rest this weekend so I can push next week up a notch.
Even though I didn't get any rep PR's this week (didn't even try for one except for Monday) I got some good quality work in and my accessory work went pretty well. As long as I'm still hitting the base numbers then I'll consider it a success for the week.
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5/3/1 Military Press (Wave 3, Week 2)
Medium Grip Military Press
50x5 (40%)
60x5 (50%)
70x3 (60%)
85x3 (70%)
95x3 (80%)
105x9 (90%) Rep PR
5x60x10 (40%)
Previous best was 105x8 so I picked up a rep. Been fighting off a cold and haven't been sleeping much because both my boys have been sick so I was surprised I did that well this morning.
Band-Assisted Pullup
3x avg x13
Band Pressdown
2x light x20
Backing off my accessory volume just a bit, I think my back isn't getting enough of a chance to recover from workout to workout because it's getting hit pretty much every training day. I'll add more sets back when I start getting adjusted to it.
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5/3/1 Deadlift (Wave 3, Week 2)
Deadlift
130x5 (40%) DOH
165x5 (50%) DOH
195x3 (60%) DOH
230x3 (70%)
260x3 (80%)
295x12 (90%) PR
Reps were touch-and-go but who gives a shit, it was a ton of work and it sure wasn't easy. Called it a day after that, took me about 10 minutes to catch my breath and at that point it felt like doing more work would do more harm than good, so I took a nice personal record and packed up my shit.
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Yesterday:
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5/3/1 Bench Press (Wave 3, Week 2)
Medium Grip Bench Press
45x10
75x5 (40%)
95x5 (50%)
115x3 (60%)
130x3 (70%)
150x3 (80%)
170x9 (90%)
Close-Grip Bench Press
4x130x10 (40%)
130x9 (40%)
1-Arm DB Row
3x70x10
Hammer Curl
2x27.5x12
Not the best bench workout I've ever had. Felt like I should have gotten 1 or 2 more reps on my last regular bench set, but felt like I was losing my setup about halfway through. Having more trouble maintaining setup on the bench for rep work than for any other main lift.
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5/3/1 Squat (Wave 3, Week 2)
Warmup - SMR/stretch/jump rope
Squat
45x10
90x5 (40%)
110x5 (50%)
135x3 (60%)
155x3 (70%)
180x3 (80%) (w/ belt)
200x6 (90%) Rep PR (w/ belt)
5x125x10 (w/ belt)
Estimated max isn't much higher than some other PR's but I haven't hit 6 with 200 yet, especially not as deep as I got. 5x10 felt kind of shitty, my belt kept riding up on me and the shorts I was wearing kept snagging on my knees on the way down, so with every rep it kept pulling my shorts a little lower and a little lower. Pretty sure the full moon was out by the time the 10th reps were rolling around.
45-Degree Back Raise
3xBWx15
TKE's
2x avg x10
Knees are feeling it a bit from all the deep squatting so I need to add just a little prehab throughout the week to keep them healthy.
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5/3/1 Military Press (Wave 3, Week 3)
Warmup - ankle jumps/DeFranco's Agile 8/pec & lat stretching
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
70x3 (60%)
90x5 (75%)
100x3 (85%)
110x1 (95%)
5x60x10 (50%)
Didn't feel up to doing any extra reps so just did what I had to do. I think I'm also going to keep the weights on the 5x10's at 50% of the training max for each cycle and then it will just go up a few pounds every cycle or two.
Band-Assisted Pullup
3x light x6
Band Pressdown
light x25
light x20
DB External Rotation
2x5x12
Upper body flexibility/mobility work
Some interesting observations - I was filming some stuff for my clients this weekend on fixing posture issues and in the process discovered a shitload of my own problems. In a few videos I found the following:
-forward head lean
-kyphosis
-elevated scapulae
-internally rotated humerus
-anterior pelvic tilt
-exaggerated posterior pelvic tilt when squatting below parallel
-internally rotated femur
-collapsing arch of the foot
Jesus jumping christ, what am I doing training people when I'm a walking bag of busted dog balls?
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5/3/1 Deadlift (Wave 3, Week 3)
Warmup - ankle jumps/agile 8/neck & trap stretching
Double-Overhand Deadlift
130x5 (40%)
165x5 (50%)
195x3 (60%)
245x5 (75%)
280x3 (85%) (w/ belt)
310x8 (95%) (over/under grip w/ belt) Rep PR
5x165x10 (50%)
Felt great to hit 8 reps with a weight that was heavier than my opener at the USPF meet last April. Estimated max is 392 based on those numbers so 400+ should be a go for end of January. Probably could have hit 9 or 10 but the bar got away from me on the 2nd rep and it took me a few reps to get my groove back.
DB Side Bend
3x55x10
Nautilus Leg Press
2x90x20
Some hip and glute flexibility and mobility stuff
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Thursday - 5/3/1 Bench Press (Wave 3, Week 3)
Warmup - ankle jumps/pec & lat stretching
Medium Grip Bench Press
45x10
70x5 (40%)
90x5 (50%)
110x3 (60%)
140x5 (75%)
160x3 (85%)
180x6 (95%)
Close-Grip Bench Press
5x90x10 (50%)
Kroc Row
50x10
80x17
Hammer Curl
2x30x10
Today - 5/3/1 Squat (Wave 3, Week 3)
Warmup - ankle jumps/Agile 8
Barbell Squat
45x10
90x5 (40%)
110x5 (50%)
135x3 (60%)
165x5 (75%)
190x3 (85%)
210x1 (95%)
5x110x10 (50%)
Weights felt fine, just didn't feel like pushing the squats hard today. Got my required work in and that was about it.
45-degree Back Raise
3xBWx15
TKE's
2x avg x10
upper and lower back foam rolling
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5/3/1 Military Press (Wave 3, Week 4)
Deload week
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
Deisel Crew 2-minute shoulder warmup x2
Medium Grip Military Press
45x50
50x5 (40%)
60x5 (50%)
70x5 (60%)
5x60x10 (50%)
Focusing on keeping my elbows tight and not flaring with the lighter weights, feels a little stronger this way and puts more work on my triceps.
Band-Assisted Pullups
3x light x6
Band Pressdown
4x light x15
another Deisel Crew 2-minute shoulder warmup for a cool-down
upper & lower back foam rolling
shoulder tennis ball work
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5/3/1 Deadlift (Wave 3, Week 4)
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
DeFranco's Agile 8
Double-Overhand Deadlift
130x5 (40%)
165x5 (50%)
195x5 (60%)
5x165x10 (50%)
DB Side Bend
3x55x12
Nautilus Leg Press
2x100x20
Outline for the next training cycle:
Military Press - training max at 120, no plans to push the rep work at all this cycle
Deadlift - training max at 330, only goal is 315x10 the 3rd week of the cycle, which would be roughly 2 weeks out from the Jan. 30 push/pull
Bench Press - training max at 190, will probably take a max of 2 attempts at rep PR's through the cycle
Squat - leaving training max at 220 since I'm adding in power cleans prior to squats for this cycle, would like to go 190x10 the first week
Power Clean - setting my training max at 135, way below what I can do. Using these only for CNS activation, no extra reps other than what's prescribed for these
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5/3/1 Bench Press & Squat (Wave 3, Week 4)
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
IT band and adductor foam rolling
Deisel Crew 2-minute shoulder complex
Medium Grip Bench Press
45x10
75x5 (40%)
95x5 (50%)
115x5 (60%)
superset w/ Barbell Shrug
4x95x15
Barbell Squat
45x10
90x5 (40%)
110x5 (50%)
135x5 (60%)
Had to jam 2 days of deload into one due to the holidays, which wasn't hard. It all took about 35 minutes to get through. Ready to get back at it Monday.
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5/3/1 Military Press (Wave 4, Week 1)
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
Diesel Crew 2- minute shoulder complex
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
80x5 (65%)
90x5 (75%)
105x10 (85%) Rep PR
5x60x10
Band-Assisted Pullup
3x light x7
Band Pressdown
4x light x15
Diesel Crew 2-minute shoulder complex
low back & IT band foam rolling
Nice to end the last session of military press for the year on a high note.
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5/3/1 Deadlift (Wave 4, Week 1)
Training Max - 330
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
DeFranco's Agile 8
Deadlift (all sets double-overhand, no belt)
135x5 (40%)
165x5 (50%)
200x3 (60%)
215x5 (65%)
250x5 (75%)
285x5 (85%)
5x165x10 (50%)
The hardest part of the deadlifts was holding onto 285 with a double-overhand grip. Other than that it was pretty straightforward work.
DB Side Bend
3x55x15
Felt my fat rolls bunching up doing these. Not sure if I should be depressed or privileged.
Nautilus Leg Press
2x110x20
400 ankle jumps x2
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Forgot to post this last week when I found out, but I got a job offer at a small strength and conditioning studio in Chicago so I'll be moving out of Sacramento the first week in February. It'll put me a lot closer to our families so my wife and I will actually be able to have a life that doesn't revolve 24/7 around the boys. It also comes with a roughly $15k payraise which is a nice bonus. So I'll do the Lift Strong meet at the end of January and then jump in a car a day or two later and haul all my shit 2000 miles across the country.
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Congrats!!! Hope you dont miss CA as much as I do. :-\
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congrats on the move and the steady progress!
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Thanks guys. I'm actually looking forward to the move so far.
5/3/1 Bench Press (Wave 4, Week 1)
Training Max - 190
Warmup
400 ankle jumps - 100 double leg, 50 left, 50 right, 100 double, 50 left, 50 right
Diesel Crew 2-minute shoulder warmup
Medium Grip Bench Press
45x10
80x5 (40%)
95x5 (50%)
115x3 (60%)
125x5 (65%)
145x5 (75%)
165x10 (85%)
5x95x10 (50%)
My rep PR with 165 is 11, and I was hoping to beat that by a few today. Just didn't happen, and it pissed me off a bit. From the video I got it looks like I might be touching a little higher than I should, it puts my wrists behind my elbows and I think is overworking my triceps. Need to hit a more consistent groove on the higher-rep sets. Also stopped doing close-grip for my 5x10's and am just staying with my regular bench grip for that very reason.
Kroc Row
50x10
85x13
These sucked, was aiming for at least 15. Upper back is a big problem for me and it's limiting all 4 of my big lifts.
DB Hammer Curl
2x30x12
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Just noticed that my new job in Chicago is about 3 blocks from Quad's Gym on the northside. Just need to find a way to convince the wife that it's worth it to work at one gym and pay dues to another one.
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5/3/1 Power Clean/Squat (Wave 4, Week 1)
Clean training max - 155
Squat training max - 220
Warmup
400 ankle jumps
Agile 8
Power Clean
45x10
65x5 (40%)
80x5 (50%)
95x3 (60%)
105x5 (65%)
120x5 (75%)
135x5 (85%)
Going to go probably 2-3 cycles doing cleans first as it's recommended. If I don't notice a benefit to my squat then I'll either try them as the 2nd lift or pull them out. They didn't seem to hurt my squats much other than just tiring me out a little more than I'm used to.
Squat
45x10
90x5 (40%)
110x5 (50%)
135x3 (60%)
145x5 (65%)
165x5 (75%)
190x5 (85%)
5x110x10 (50%)
Glute and lower back stretching
Felt like my form wasn't great on the squats today - cut a couple of the last set high and had a hard time keeping my lower back arched at the bottom. Glutes and lower back still felt a little tight from Tuesday so I'm sure I just haven't been doing enough flexibility and mobility stuff to recover properly. Trying to get in the habit of doing some every day.
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5/3/1 Military Press (Wave 4, Week 2)
Warmup
400 ankle jumps
Diesel Crew 2-minute shoulder warmup
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
85x3 (70%)
100x3 (80%)
110x3 (90%)
5x60x10 (50%)
I think that might be a military press PR if for no other reason than I've never done them as a primary movement for lower reps before. Had at least a few more in the tank but am not in the mood to be taking my pressing movements past the required reps right now. I think it's putting too much demand on my shoulders to recover and they're feeling it, and not in a good way. Will probably just go for one pressing PR (military or bench) per cycle for the next 1-2 cycles and see if that helps any.
Band-Assisted Pullup
3x light x7
Band Pressdown
4x light x15
Diesel Crew shoulder rehab circuit #1
DB Retraction - 10x15
DB Protraction - 10x15
Posterior Capsule Stretch - 15 reps/side
Shoulder rehab stuff wasn't hard, just a little awkward. I've heard good stuff about it though so I'm willing to work it in.
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Yesterday - 5/3/1 Deadlift (Wave 4, Week 2)
Warmup
400 ankle jumps
Agile 8
Deadlift
135x5 (40%)
165x5 (50%)
195x3 (60%)
235x3 (70%)
265x3 (80%)
300x3 (90%) (w/ belt)
5x165x10 (50%)
Everything was double-overhand except the 300. Glutes and back are still feeling kind of tight, thinking I need to get some ART done before the meet to loosen the area up a bit.
DB Side Bend
3x60x10
Nautilus Leg Press
2x130x20
Diesel Crew Circuit #2
DB Cuban Rotation - 5x15
Band Ext. Rotation - mini x15
Band Pullapart - mini x15
Band Dislocates - mini x15
Band Presses - mini x15
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Just noticed that my new job in Chicago is about 3 blocks from Quad's Gym on the northside. Just need to find a way to convince the wife that it's worth it to work at one gym and pay dues to another one.
whats there to talk about. ed coan will be there. i am sure she will be as excited as you will be 8) ;D
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Yesterday - rotator cuff work
2-minute Diesel Crew warmup
Diesel Crew circuit #3
Pullup Retraction - BWx15
Overhead Barbell Shrug - 45x15
Pushup-Plus - 1x12
Posterior Capsule Stretch - 1x15/side
Today - 5/3/1 Bench Press (Wave 4, Week 2)
Warmup
500 ankle jumps
2-minute shoulder warmup
Medium Grip Bench Press
45x10
80x5 (40%)
95x5 (50%)
115x3 (60%)
135x3 (70%)
155x3 (80%)
175x3 (90%)
5x95x10 (50%)
Spent some time working on my setup. Tried going back to feet out in front but kept sliding up the bench in that position, so went back to feet tucked under and gripping the bench with my thighs to stay put. I'll have issues if I want to do any more USPF meets but I'll cross that bridge when I come to it.
Chest-Supported Barbell Row
3x95x10
I think these will be better to work in than the Kroc rows on bench day because then my lower back gets a little break before squats on Fridays. I can probably get away with a little more volume because of that, so I'll work my way up to 5 sets over the next couple weeks.
DB Hammer Curl
2x35x10
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5/3/1 Squat & Power Clean (Wave 4, Week 2)
Warmup
500 ankle jumps
DeFranco's Agile 8
Power Clean
65x5 (40%)
80x5 (50%)
95x3 (60%)
110x3 (70%)
125x3 (80%)
140x3 (90%)
These were all easy, and done with a full front squat on each rep so that it would double as a squat warmup.
Barbell Squat
155x3 (70%)
180x3 (80%)
200x3 (90%)
5x110x10 (50%)
No low-percentage warmups since, like I said, the cleans served that purpose. That made a big difference, I didn't feel so gassed like I did after all this last week. Also did all my squats without a belt, which was fine since I wasn't going for rep maxes anyway.
Diesel Shoulder Circuit #4
Incline DB Protraction - 15x15
Prone "Y's" - 3x15
Prone Internal Rotation - 3x15
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5/3/1 Military Press (Wave 4, Week 3)
Warmup
500 ankle jumps
Diesel Crew 2-minute shoulder warmup
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
90x5 (75%)
105x3 (85%)
115x6 (95%) PR
5x60x10 (50%)
Band-Assisted Pullup
3x light x7
Band Pressdown
3x light x20
Diesel Crew shoulder circuit #5
EQI Pushup - 1x30sec
Prone "T" - 3x15
Plate Halo - 25x15/side
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5/3/1 Deadlift (Wave 4, Week 3)
Warmup
500 ankle jumps
DeFranco's Agile 8
Glute and lower back static stretching
Deadlift
135x5 (40%)
165x5 (50%)
195x3 (60%)
250x5 (75%)
285x3 (85%)
315x10 huge fucking PR
Diesel Crew Shoulder Circuit #1
DB Retraction - 2x15x15
DB Protraction - 2x15x15
Posterior Capsule Stretch - 2x15/side
I decided at the beginning of this cycle that I wanted 10 with 315, so I hadn't pushed for any other deadlift or squat PR's the whole cycle. Told my training partners that if I hit it, I was done for the day, if not, I was going to finish my accessory work as usual. The 8th and 9th reps were a bitch, but I didn't want to have to do a bunch of extra accessory work, so I pulled off all 10. Tony also hit a 50lb PR by pulling his first 500, and Amy got a 20lb PR by hitting 225 at a BW of 118ish (didn't get it on video but it was a super-clean lift). I am definitely an advocate of 5/3/1 after almost 4 full months of a ton of PR's.
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Good work dude!
Grats on the deadlift PR.
I liked Amy's comment at the end of the video about dropping the bar. lol
8)
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5/3/1 Bench Press (Wave 4, Week 3)
Warmup
500 ankle jumps
Diesel Crew 2-minute shoulder warmup
Medium Grip Bench Press
45x10
80x5 (40%)
95x5 (50%)
115x3 (60%)
145x5 (75%)
165x3 (85%)
185x1 (95%)
Diesel Crew Shoulder Circuit #2
DB Cuban Rotation - 5x15
Band Ext. Rotation - mini x8
Band Pullapart - mini x15
Band Dislocates - mini x15
Band Presses - mini x15
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5/3/1 Squat & Power Clean (Wave 4, Week 3) @SuperTraining
Warmup
500 ankle jumps
Agile 8 (minus the foam rolling)
Power Clean
45x10
65x5 (40%)
80x5 (50%)
95x3 (60%)
120x5 (75%)
135x3 (85%)
155x3 (95%)
Barbell Squat
165x5 (75%)
190x3 (85%)
210x2 (95%)
Then messed around with Mark Bell's new Slingshot device for bench pressing. This thing is pretty cool, and very easy to use. I'm sure I'll be getting a few when they go into production for use with some of my more banged-up clients.
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awesome work! 5/3/1 is helping my deadlift tons!!!
your buddy needs some technique work on his pull though..he's struggling with teh heavier stuff because the bar is way too far out infront. Have him put it a lace or two down his shoe or right OVER the arch of his foot and drag that baby up his quads. I bet he's good for another 10+lbs on his PR if he tweaks it!
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Thanks, you can tell the bar doesn't start making contact until the 2nd stage of the pull at the knees. I told him he should be bleeding or he's doing it wrong.
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when i finally figured that out..my deadlift started climbing FAST ...and i've been at this how long now? sometimes it takes years for things to click.
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This is supposed to be a deloading week, but instead I'm taking my bench and deadlift openers and doing some submax singles with my military press, squats and cleans and will do a full deload next week. 12 days out right now.
5/3/1 Military Press (Wave 4, Week 4)
Warmup
500 ankle jumps
Medium Grip Military Press
45x10
50x5 (40%)
60x5 (50%)
75x3 (60%)
105x1 (85%)
120x1 (100%)
5x60x10 (50%)
120 was easy but I wasn't trying to go for a true max, just to get some high-percent work in.
Band-Assisted Pullups
4x light x7
Band Pressdown
3x light x20
light x15
Diesel Crew Shoulder Circuit #3
Pullup Retraction - 1xBWx15
Overhead Barbell Shrug - 1x45x15
Pushup Plus - 1xBWx10
Posterior Capsule Stretch - 1x15/side
I'll take my deadlift opener tomorrow, maybe 335-345. Probably won't do too much else.
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Yesterday - 5/3/1 Deadlift (Week 4, Wave 4)
Warmup
500 ankle jumps
DeFranco's Agile 8
Deadlift
135x5 (40%)
165x5 (50%)
195x3 (60%)
250x1 (75%)
300x1 (90%)
345x1 (105%) (opener)
Opener went much, much slower than I was anticipating, but I attribute it to not following Wendler's advice on not taking any rep maxes the last cycle or two before a meet. I think I'm still a little banged up from the 315x10 last week, and then I went a little above and beyond the required stuff on my cleans and squats Saturday - not PR's, but just a little more than the required reps. I'll spend a good hour in the hot tub today, take a bench opener on Thursday in case I decide I want to bench at the meet, and then pretty much shut it down until the 30th.
DB Side Bend
3x60x12
Nautilus Leg Press
2x140x20
Diesel Crew Shoulder Circuit #4
DB Retraction - 1x20x15
Prone "Y" - 1x5x15
Prone Internal Rotation - 1x5x15
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Deadlift opener:
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Took a bench opener today. That was a mistake.
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Been busy with the move, spent the last week just deloading and working the kinks out of my back and glutes after driving 2100 miles in 3 days. Today was my first real training session since January. Ended up not lifting at the meet on the 30th, my event promoter duties took too much of my time that day.
5/3/1 Military Press (Wave 5, Week 1)
Training max - 125
Warmup
Jump rope - 200 reps
Medium Grip Military Press
45x10
50x5 (40%)
65x5 (50%)
75x3 (60%)
85x5 (65%)
95x5 (75%)
110x5 (85%)
Assisted Dip
3x100x15
2x70x15
superset w/
Assisted Chinup
5x100x12
Felt good to be doing something other than deloading again. I'll probably spend this whole cycle just doing prescribed reps, unless things feel exceptionally good.
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Wednesday - 5/3/1 Deadlift (Wave 5, Week 1)
Training max - 335
Warmup
Jump rope - 400 reps
Agile 8
Deadlift
135x5 (40%)
170x5 (50%)
205x3 (60%)
220x5 (65%)
255x5 (75%)
285x5 (85%) (w/ belt)
Tried using an APT bench belt for my last set to see how I'd like it, I thought since it was a little thinner and my power belt gets up into my ribs that I might like this one better. I was wrong. I'll stick with the power belt.
GHR
2xBWx8
2xBWx6
Front Squat
3x95x10
Ab Wheel
3x12
Still recovering from the move. My weight keeps going down instead of up, which is not a good thing. I was right around 183 or so before, and yesterday I weighed myself at an even 170. I was 176 last Monday and I've been eating pretty consistently. Strength doesn't feel too off but I want to figure out what's going on. The new gym also does the Charles Poliquin BioSignature testing, which I had done yesterday. The 12-site skinfold had me at 20.9% bf, which is fucking insane. I know I've added some fat, but that coupled with the weight loss scares the shit out of me. In essence to get back down to about 12-13% where I usually am I'd need to drop to about 160. Sweet shit.
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All looks awesome bro....Can i ask whats this new training style?....Why the move away from westside?
Davie
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Haven't been posting but training's been moving along as usual.
Yesterday - 5/3/1 Military Press (Wave 6, Week 2)
Warmup
Jump rope - 300 reps
Diesel Crew 2-minute warmup
Med Grip Military Press
55x5 (40%)
65x5 (50%)
80x5 (60%)
95x3 (70%)
105x3 (80%)
120x3 (90%) rep PR
Last set barely went. Got it without having to use any leg drive but there's no way I could have landed rep #4. Next cycle I'll drop my max by 10% and work my way back up so I can get some new rep records set again.
Assisted Chinup
9x light x8
Did these between sets of presses and dips until I got all 9 sets. Getting a little closer to 100 total reps every week. At that point I'll drop down to a monster mini for assistance and work back up to 100 from there.
Parallel Bar Dips
5xBWx8
Barbell Curls
3x65x8
Side Neck Flexion
3xBWx15/side
Neck measurement is up a half an inch since I started doing neck work regularly. Still tiny but less tiny than before so that's a plus.
In other news I need to find a good training partner out here. I need someone to occasionally light a fire under my ass (literally or figuratively, either way is fine).
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5/3/1 Deadlift (Wave 6, Week 2)
Warmup
Jump rope - 50-something reps, stopped early because apparently today I have downs syndrome and can't jump for shit
Agile 8
Deadlift
140x5 (40%)
170x5 (50%)
205x5 (60%)
240x3 (70%)
275x3 (80%)
310x3 (90%)
All sets were beltless, so I'm not sure if that 310x3 is technically a raw PR or not. Ordered a 10mm Inzer Forever Belt that should actually fit me but in the meantime I'll just do 100% raw because my other belt's just too fucking huge.
KB Swing
5x 24kg x20
superset w/
Neck Flexion
5xBWx20
Hanging Knee Raise
3x12
superset w/
Neck Extension
3xBWx40
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I'm jealous of your gym man, it's hard to find a good lifting gym where i live. I would pay anything to train at an olympic training facility these days.
I used to do a shitload of neck exercises back when i was kickboxing and i guess all that muscle has stuck with me over the years. Even after 3 years of barely even training i have a 18" neck and i'm less than 8% BF right now.
That Inzer 10mm will last you a lifetime, i've had the same one for at least 7 years and it is still as stiff as the day i got it.
Good luck!
8)
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Tried to get a session in last night at the Xsport my wife works at. Got 3 warmup sets of bench in before I got paged to the daycare to get my kids because my oldest kicked another kid. So I tried again today:
5/3/1 Bench Press (Wave 6, Week 2)
Warmup
Jump rope - 200 reps
SMR - lower back, glutes
2-minute Diesel Crew shoulder warmup
Medium Grip Bench Press
80x5 (40%)
100x5 (50%)
120x5 (60%)
140x3 (70%)
160x3 (80%)
180x3 (90%)
Setup felt good for a change today, felt like I had at least 1-2 more in me on the last set but just wanted to keep form tight for a change.
Barbell Shrugs (in between sets of bench)
6x140x10
Weighted Dips
5x20x6
Barbell Row
5x135x6
Lateral Neck Flexion
4x15/side
Bodyweight is still way down. I think I'm going to have to start setting alarms to remind myself to eat.
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Thursday - 5/3/1 Power Clean/Squat (Wave 6, Week 2)
Warmup
Jump rope - 300 reps
Agile 8
Extra SMR - lower back and quads
Power Clean
70x5 (40%)
85x5 (50%)
100x5 (60%)
120x3 (70%)
135x3 (80%)
150x4 (90%) rep PR
Barbell Squat (no knee sleeves)
165x3 (70%)
185x3 (80%)
210x3 (90%) w/ belt
Reps were plenty deep after watching the video but didn't feel like it while I was doing them so I didn't push for more than 3. Makes a difference wearing a belt that fits. Grabbed one of the double-prong EFS belts that were on sale this week and it showed up just before my workout. Very nice for 32 bucks.
Ran out of time after the squats, a client showed up that nobody had put on my schedule so I had to stop to train him for an hour. My accessory work on squat day has been garbage and it shows. I was planning on getting at least 3-5 sets of squats at about 50% and some more ab work in. Need to get the work in if I want to get anywhere with my squat. A 2x BW squat is still a loooooooooooong way away right now.
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Catching up - suffice it to say I should have pulled my maxes back prior to starting my 7th cycle of 5/3/1. The first 3 workouts I barely hit 5 for overheads, got 2 on deads with a weight I've done for 12, and got 4 on bench with a weight that I've done for probably 10. So I'm starting the cycle over with training maxes reduced by 10% again. It's the whole "2 steps forward, 1 step back" concept.
5/3/1 Military Press (Wave 8, Week 1)
Training max - 125
"North of Vag" warmup
Military Press
50x5 (40%)
65x5 (50%)
75x5 (60%)
85x5 (65%)
95x5 (75%)
110x5 (85%)
5x65x10 (50%)
Band-Assisted Pullups (between main sets of military)
6x monster mini x5
Keeping my accessory work simple again since that's what worked for me so well in the beginning.
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Last week's deadlift shitshow:
Same shit with the bench:
New training cycle with reduced maxes:
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5/3/1 Deadlift (Wave 8, Week 1)
Training max - 315
North of Vag warmup
Deadlift
130x5 (40%) w/ hook grip
160x5 (50%) w/ hook grip
190x3 (60%) w/ hook grip
205x5 (65%) w/ hook grip
240x5 (75%) w/ hook grip
270x5 (85%) mixed grip
5x160x10 (50%) DOH grip
DB Side Bend
5x55x10
Strained my left lat on my 3rd or 4th set somehow. Worked the knot out on the foam roller between sets but it feels pretty tight again now. Workload for this session was pretty easy but I need to make sure I'm not dicking around just because the weights are lighter - that's probably how I tweaked my lat now that I think about it.
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Falling behind on my log again.
Friday - 5/3/1 Bench Press (Wave 8, Week 1)
Training max - 185
Warmup - North of Vag
Bench Press
75x5 (40%)
95x5 (50%)
115x3 (60%)
125x5 (65%)
140x5 (75%)
160x5 (85%)
5x95x10 (50%)
Kroc Row
50x10 warmup
70x20
DB Hammer Curl
2x25x10
Also did some static stretching and rolling - getting me some thicker PVC cut this weekend to make a foam roller out of it. I've been using the black roller but it doesn't do anything for my lower back and glutes anymore, and neither does the lacrosse ball. I'll try this and see if it helps any.
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Monday - 5/3/1 Squat (Wave 8, Week 1)
Training max - 215
North of Vag warmup
Barbell Squat
90x5 (40%)
110x5 (50%)
130x3 (60%)
140x5 (65%) w/ knee sleeves and belt
165x5 (75%) " "
185x5 (85%) " "
5x110x10 (50%)
GHR Back Raise
5xBWx6
Quads are just a tad sore today. Haven't done any high-rep squatting like that since the move so I'm paying for it now. The plan is still to do the Superman Classic on June 12 and then I'll pick a full power meet to probably do in the fall, either in Chicago or Dubuque. If all goes well I'll hit my 400lb pull in the 165's in June and then I can start focusing on bringing my squat up to balance.
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Quads are still sore from Monday's squatting which is good/bad.
Yesterday - 5/3/1 Military Press (Wave 8, Week 2)
North of Vag warmup
Military Press
50x5 (40%)
65x5 (50%)
75x3 (60%)
90x5 (70%) (wasn't paying attention and only needed 3, whatever)
100x3 (80%)
115x3 (90%)
5x65x10 (50%)
Band-Assisted Pullup
5x monster mini x6
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Saturday - 5/3/1 Deadlift (Wave 8, Week 2)
North of Vag warmup
Deadlift
130x5 (40%) w/ hook grip
160x5 (50%) w/ hook grip
190x3 (60%) w/ hook grip
225x3 (70%) w/ hook grip
255x3 (80%) w/ hook grip
285x3 (90%) w/ over/under grip
5x160x10 (50%) w/ hook grip
DB Side Bend
5x55x12
Had absolutely no motivation to train yesterday because I've worked about 80 hours in the last 7 days, but I got it done anyway. Took me about a half hour longer than usual but at least I got the work in.
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5/3/1 Bench Press (Wave 8, Week 2)
North of Vag warmup
Bench Press
75x5 (40%)
95x5 (50%)
115x3 (60%)
130x3 (70%)
150x3 (80%)
170x3 (90%)
5x95x10 (50%)
Kroc Row
50x10 warmup
75x17
DB Hammer Curl
2x25x12
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Haven't updated this thing in ages, but just got done lifting at USPF Raw Nationals last weekend and am looking at another meet late September/early October. Weighed 157 the morning of the meet and went 9 for 9, no belt, no wraps, no knee sleeves, and hit 248 squat, 209 bench, and 358 deadlift (all pr's at this bodyweight).
Gameplan now is to max out my weight at this weight class and keep bodyfat at about 9-11%, am at 11.5% right now based on a 12-site skinfold. Using Charles Poliquin's German Volume Training for the next month or so, using this split:
Day 1: Chest/Back
Day 2: Legs
Day 3: off
Day 4: Arms/Delts
Day 5: off
Started this all on Monday and it's kicking my ass so far. Arms and delts are later this afternoon, I'll update again after that.
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6/14 - Arms/Delts
A1. Close-grip bench press w/ micro bands (35ish lbs at the top) (40X0 tempo)
warmup - 45x5, 65x5, 88x3
10x88x10
A2. Incline hammer curls (40X0 tempo)
warmup - 15x5, 20x3
6x22.5x10
2x22.5x8
2x22.5x6
B1. DB cuban rotation (3010 tempo)
3x12x12
B2. Incline reverse flyes (20X0 tempo)
3x12x12
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Nice to have you back.
Good job on the PR's.
8)
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6/18 - Legs
A little short on time, so only got all of my main sets in with no extra work.
A1. BB Squat (40X0 tempo)
warmup - 88x5, 110x5
10x150x10
A2. Glute/ham raise (40X0 tempo) with a jumpstretch micro band
7x10
1x7
1x9
1x5
Digging these new Adidas weightlifting shoes that I got at the Chicago Perform Better conference a few weeks back. The rep there gave me a pair for free since we do a lot of Oly lifting and powerlifting at my training studio and they may hook up some of the lifters on our powerlifting team. They're not out yet but they're only supposed to be about $85 a pair when they do come out.
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Haven't been updating much, but on my last cycle through of GVT, then changing to more of a low-rep setup for a few weeks, then going back to GVT and doing 10x6 (more or less the intermediate version of GVT).