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Author Topic: Prep for - nothing, really.  (Read 51943 times)
Zach Trowbridge
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« on: July 30, 2008, 01:39:19 PM »

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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« Reply #1 on: July 30, 2008, 01:40:44 PM »

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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« Reply #2 on: July 30, 2008, 02:07:03 PM »

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.

Cool
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« Reply #3 on: July 30, 2008, 02:25:54 PM »

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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« Reply #4 on: July 30, 2008, 02:40:42 PM »

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.

Cool
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« Reply #5 on: July 30, 2008, 07:12:56 PM »

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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« Reply #6 on: July 31, 2008, 01:36:19 PM »

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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« Reply #7 on: August 02, 2008, 12:00:31 PM »

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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« Reply #8 on: August 04, 2008, 01:20:24 PM »

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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« Reply #9 on: August 07, 2008, 11:15:36 AM »

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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« Reply #10 on: August 07, 2008, 01:05:26 PM »

Those are good numbers in the dead lift.

I hate those plates with a passion.

Keep up the good work!

Cool
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« Reply #11 on: August 07, 2008, 01:49:43 PM »

Those are good numbers in the dead lift.

I hate those plates with a passion.

Keep up the good work!

Cool

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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« Reply #12 on: August 07, 2008, 01:55:29 PM »

  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...

Cool
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« Reply #13 on: August 07, 2008, 01:57:48 PM »

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!  Grin
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« Reply #14 on: August 07, 2008, 03:03:09 PM »

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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« Reply #15 on: August 07, 2008, 03:19:03 PM »

Good man keep it up looking forward to see how you end up
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« Reply #16 on: August 07, 2008, 03:24:16 PM »

Good luck Zach.
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« Reply #17 on: August 07, 2008, 04:03:24 PM »

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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« Reply #18 on: August 08, 2008, 06:11:50 AM »

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.  Smiley

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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« Reply #19 on: August 08, 2008, 07:04:20 AM »

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.

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Zach Trowbridge
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« Reply #20 on: August 08, 2008, 02:05:08 PM »

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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« Reply #21 on: August 09, 2008, 09:43:09 AM »

great journal mate keep it up
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Zach Trowbridge
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« Reply #22 on: August 09, 2008, 01:24:25 PM »

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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« Reply #23 on: August 09, 2008, 02:40:47 PM »

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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Zach Trowbridge
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« Reply #24 on: August 11, 2008, 01:12:47 PM »

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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