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Author Topic: Jasons PL Log  (Read 9647 times)
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« on: September 03, 2007, 08:03:53 PM »

Thought a log here would be fun, Im looking forward to getting called out for BS poundages Cheesy  I do powerlifting, and recently competed at the IPA ProAm in Ohio on August 18th.  Today was my first day back to actual training since the meet.

Here are my stats

Height: 6'1
weight: 303 this morning
Bodyfat: REDICULOUSLY High
Squat: 800
Deadlift: 600
Bench is not noteworthy, Im disabled and cant train it.

Today was:

Chain Suspended Cambered Bar Good Mornings with 80lbs of chain
155x3
205x3
245x3
335x3
385x1
425x1
445x1
515xmiss x2

Sled Drags
150lbs 4 trips of 60 yards

Pulldown Abs
160x3x15

Stretch

Jason
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« Reply #1 on: September 09, 2007, 06:45:33 AM »

From Friday

DE SQ/DL

Got caught up a bit taking care o fsome stuff at home, so I got to the gym late and missed the squatting Sad

45 degree back raises
4x15

Glute hams
3x6

Speed Deadlift with quadrupled minibands
275x6x1

Then I worked up to 475 plus the bands

Hip/hamstring/quad/back stretching

Done

Jason
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« Reply #2 on: September 11, 2007, 07:06:25 PM »

Tuesday 9/11

ME SQ/DL

Stiff Leg Deadlift
135x3
185x3
225x3
275x3
315x1
405x1
455x1
500x1
550x1
600xmiss
315x5-Not really an actual stiffleg.  My knees were bent just enough to keep my arch in my low back

45 degree hypers
4x12

CV Rows
110x12, 12, 12

Sled Dragging Rows
150x 3 trips of 50 yards

CV Shrugs-Seated shrug with 88lb Kettlebells and a chain draped through the handle
5x10

Jason
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« Reply #3 on: September 15, 2007, 10:56:34 AM »

Saturday

DE SQ/DL

Cambered bar Box Squat

bBarx5
135x5
225x3  Add Green bands over plates
315x2
365x2
365x2
365x2
405x2
455x2

45 degree back raises
3x20

Lat Pulldowns
4 sets

GHR abs
3 sets

Jason
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« Reply #4 on: September 23, 2007, 09:41:31 AM »

Forgot to update this last week...sorry

Close Stance Safety Squat Bar off a 2" above parallel box
Worked up to 650x1
Got stapled with 725.  Brutally stapled.

45 degree back raise
3 sets

Decline Situps
4 sets

CV Shrugs
4 sets

Jason
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« Reply #5 on: September 28, 2007, 02:52:07 PM »

If anyone was wondering, I workout more than twice a week.  I pull the sled three or four days a week with lots of variations, and also do alot of band work and ab work at home, I just dont feel its very log worthy.

Jason
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« Reply #6 on: October 07, 2007, 08:32:25 AM »

From Tuesday

Pin 2 Rack Pulls-conventional
Worked up to 705x1

45 degree hypers
4 sets

Lat Pulls
3 sets

Seated Rows
5 sets

Jason
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« Reply #7 on: October 07, 2007, 08:51:59 AM »

Friday

DE SQ with straight bar
All sets plus green band (150lb at the top)
135x2
225x2
315x2
365x2
365x2-add briefs
405x2
455x2
455x2
500x2
555x2 ~705 at the top

BTN Rows

Pulldown Abs

Pullthroughs

Sled Pulls
75lbs x 1/2 mile

Jason
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« Reply #8 on: October 08, 2007, 06:05:09 PM »

Im an idiot.  I didnt put any of my video lifts up.  Sorry.

650 Squat
http://www.youtube.com/watch?v=xMtmH3fOiFM

725 Squat
http://www.youtube.com/watch?v=u2qDCmzJCjk

800 Squat
http://www.youtube.com/watch?v=QrNQ695mIUs

My DL vids have mysteriously dissappeared.  Ill repost them then post them here.

Jason
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« Reply #9 on: October 08, 2007, 06:34:18 PM »

My DL videos

550 DL
http://www.youtube.com/watch?v=vyAODJeZA9k

600
http://www.youtube.com/watch?v=fcA_vD8d1Mg

650 Miss at lockout...dammit
http://www.youtube.com/watch?v=F9lgjR19FkY

Enjoy and flame away!

Jason
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« Reply #10 on: October 09, 2007, 11:04:00 AM »


good lifts jason !
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« Reply #11 on: October 09, 2007, 06:58:09 PM »

good lifts jason !

Thanks man!

Jason
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« Reply #12 on: October 10, 2007, 06:59:05 PM »

Monday...Squatin'

SSB Wide Stance off of a parallel box

Up to 625x1 with some briefs so loose I can sit on a below parallel box with no weight on my back.  Inzer sux!

Sled Dragging
4 plates-4x60 yards

45 degree extensions
3 sets

Lots of various pulldowns

Jason
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« Reply #13 on: October 10, 2007, 08:05:55 PM »

Awesome stuff man, you're a fvckin tank
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« Reply #14 on: October 14, 2007, 07:37:47 PM »

Awesome stuff man, you're a fvckin tank

Thanks man!

Jason
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« Reply #15 on: October 17, 2007, 11:54:59 AM »

Jason,
  I'm getting into the Westside methods after years of bodybuilding methods. I'm pretty comfortable with the layout with the exception of one thing. On your ME days, do you ever add chains or bands, or just straight weight? I know the DE days are based on percentages of weight plus chains/bands but wasn't for sure about ME days. Also, how often do you rotate ME exercises? I usually always progress at least for two weeks before tapering off, but just wanted to hear how someone who is seasoned with these principles approaches this. Thanks for your insight, STAY INTENSE BROTHER!AHHRRRR!!!!!!!
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« Reply #16 on: October 21, 2007, 07:42:07 PM »

Jason,
  I'm getting into the Westside methods after years of bodybuilding methods. I'm pretty comfortable with the layout with the exception of one thing. On your ME days, do you ever add chains or bands, or just straight weight? I know the DE days are based on percentages of weight plus chains/bands but wasn't for sure about ME days. Also, how often do you rotate ME exercises? I usually always progress at least for two weeks before tapering off, but just wanted to hear how someone who is seasoned with these principles approaches this. Thanks for your insight, STAY INTENSE BROTHER!AHHRRRR!!!!!!!

I just saw this.  REply tomorrow because it will be slightly involved.

Jason
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« Reply #17 on: October 21, 2007, 09:01:03 PM »

I just saw this.  REply tomorrow because it will be slightly involved.

Jason

Thanks dude, looking forward to the reply.
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« Reply #18 on: October 21, 2007, 09:38:05 PM »

Hey J, just checking out your log.  Good stuff bro.  Where do you live?
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« Reply #19 on: October 22, 2007, 04:46:56 PM »

Jason,
  I'm getting into the Westside methods after years of bodybuilding methods. I'm pretty comfortable with the layout with the exception of one thing. On your ME days, do you ever add chains or bands, or just straight weight? I know the DE days are based on percentages of weight plus chains/bands but wasn't for sure about ME days. Also, how often do you rotate ME exercises? I usually always progress at least for two weeks before tapering off, but just wanted to hear how someone who is seasoned with these principles approaches this. Thanks for your insight, STAY INTENSE BROTHER!AHHRRRR!!!!!!!

Honestly, on the ME days you can do whatever you want.  Sometimes we will do bands, chains, or both, and other times we will use just straight weight.  If you have them available, they are nice, but thousands of men have gotten brutally strong without them for a couple hundred years.  Would I recommend them?  Undoubtedly, yes.  But theyre definitely not an end all, thats for sure.  If youre going to use them, there are also a assload of different ways you can use both the bands and the chains. Some days we will use stupid amounts of band tension and littlew bar weight.  Other days its just the opposite.  We might work up to a moderately heavy weight on the bar, and just add a set of chains at a time until everyone is done.  Your imagination is the limit as far as that aspect goes.  So long as you are straining hard on your ME days, thats all that really matters in the end.

As far as exercise rotation, If youre progressing for two weeks before tapering, then stick with it.  Like those unoriginal guys say, if it aint broke....  In all honesty, I think that I could still make gains using 2-3 weeks of the same exercise, but the guys that I train with dont like to do it, so I dont.  Any more questions, feel free to ask.

Jason
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« Reply #20 on: October 22, 2007, 04:47:57 PM »

Hey J, just checking out your log.  Good stuff bro.  Where do you live?

Thanks man.  Im in Indiana, about 45 minutes NE of Indy.

Jason
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« Reply #21 on: October 22, 2007, 04:53:05 PM »

I just realized I forgot to post my workout from last Monday.  I dont even remember what the hell we did.  Some sort of GM with the cambered bar.  I set a 100lb PR on them though, so I was excited with that.  My strength in the GM is absolutely horrific compared to all of my other exercises, so this was a really big deal for me.  I decided too that my next meet will be the Lexen/westside meet on January 12th.  Im hoping to squat 900 and DL close to 700.  I will be very happy with myself if I can make those lifts. Still planning on lifting drug free, but that may change as well.  Im leaning towards natural until my squat is over a grand though.  Who knows.  LOL

Jason
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« Reply #22 on: October 22, 2007, 07:17:11 PM »

Honestly, on the ME days you can do whatever you want.  Sometimes we will do bands, chains, or both, and other times we will use just straight weight.  If you have them available, they are nice, but thousands of men have gotten brutally strong without them for a couple hundred years.  Would I recommend them?  Undoubtedly, yes.  But theyre definitely not an end all, thats for sure.  If youre going to use them, there are also a assload of different ways you can use both the bands and the chains. Some days we will use stupid amounts of band tension and littlew bar weight.  Other days its just the opposite.  We might work up to a moderately heavy weight on the bar, and just add a set of chains at a time until everyone is done.  Your imagination is the limit as far as that aspect goes.  So long as you are straining hard on your ME days, thats all that really matters in the end.

As far as exercise rotation, If youre progressing for two weeks before tapering, then stick with it.  Like those unoriginal guys say, if it aint broke....  In all honesty, I think that I could still make gains using 2-3 weeks of the same exercise, but the guys that I train with dont like to do it, so I dont.  Any more questions, feel free to ask.

Jason

Thanks man, your advice is EXACTLY what I was looking for. I'm really getting into these methods, because like you said, your imagination is the limit on what you can do, and that keeps things interesting. Thanks again man, and STAY INTENSE BROTHER, AHHRR!!!!!!!!!
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« Reply #23 on: October 23, 2007, 03:05:45 PM »

Thanks man, your advice is EXACTLY what I was looking for. I'm really getting into these methods, because like you said, your imagination is the limit on what you can do, and that keeps things interesting. Thanks again man, and STAY INTENSE BROTHER, AHHRR!!!!!!!!!

No problem man.

Jason
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« Reply #24 on: October 23, 2007, 04:21:28 PM »

Today ME SQ/DL

Sumo pulls from the floor against a quad monster mini, about 210lbs at the top

135x5
225x1
315x1
365x1
385x1
405x1
455xmiss.  Misgrooved it, it started windmilling away from me, and I got too far forward and couldnt finish the lift.

Chest Supported Rows
4 sets

Close stance GHR-these are infinitely harder than wide ones.
4 sets

Lat Pulldown
3 sets

No abs today.  I was gassed from diet and no sleep last nigh <4 hours Sad  Better next week!

Jason

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