Author Topic: Prep for - nothing, really. (Read 174865 times)

BFP · « **Reply #50 on:** August 24, 2008, 01:31:51 PM »

Quote from: QuakerOats on August 24, 2008, 08:14:43 AM

holy shit, 135 pound squats

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.

Quote from: QuakerOats on August 24, 2008, 08:30:24 AM

why on earth would you put up a training log with such small weights?

He is trumping 90% of getbig by even training.

Jason

Overload · « **Reply #51 on:** August 25, 2008, 06:57:37 AM »

Quote from: Jason Pegg on August 23, 2008, 09:37:37 PM

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. 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.

Zach Trowbridge · « **Reply #52 on:** August 25, 2008, 01:31:47 PM »

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

Zach Trowbridge · « **Reply #53 on:** August 26, 2008, 03:09:09 PM »

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.

Overload · « **Reply #54 on:** August 27, 2008, 06:37:40 AM »

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!

Overload · « **Reply #55 on:** August 27, 2008, 07:24:00 AM »

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

Zach Trowbridge · « **Reply #56 on:** August 28, 2008, 01:53:07 PM »

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.

Ursus · « **Reply #57 on:** August 28, 2008, 02:42:26 PM »

glad to see ur training away and making ur log. very detailed and a joy to read.

keep it up and good luck

Zach Trowbridge · « **Reply #58 on:** August 29, 2008, 03:11:11 PM »

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.

Zach Trowbridge · « **Reply #59 on:** September 01, 2008, 12:58:45 PM »

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.

Zach Trowbridge · « **Reply #60 on:** September 02, 2008, 01:53:44 PM »

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.

Overload · « **Reply #61 on:** September 02, 2008, 02:18:16 PM »

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!

Ursus · « **Reply #62 on:** September 02, 2008, 02:22:09 PM »

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

mass 04 · « **Reply #63 on:** September 03, 2008, 08:24:05 AM »

great progress. keep it up....

Zach Trowbridge · « **Reply #64 on:** September 04, 2008, 05:14:59 PM »

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.

Overload · « **Reply #65 on:** September 05, 2008, 06:04:37 AM »

Quote from: Zach Trowbridge on September 04, 2008, 05:14:59 PM

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.

Ursus · « **Reply #66 on:** September 05, 2008, 01:01:04 PM »

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.

Zach Trowbridge · « **Reply #67 on:** September 05, 2008, 01:12:11 PM »

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.

Zach Trowbridge · « **Reply #68 on:** September 08, 2008, 01:10:36 PM »

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.

Zach Trowbridge · « **Reply #69 on:** September 09, 2008, 01:27:57 PM »

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.

Zach Trowbridge · « **Reply #70 on:** September 11, 2008, 03:29:32 PM »

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.

Zach Trowbridge · « **Reply #71 on:** September 12, 2008, 01:07:58 PM »

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)?

Zach Trowbridge · « **Reply #72 on:** September 15, 2008, 01:18:56 PM »

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

Zach Trowbridge · « **Reply #73 on:** September 16, 2008, 01:48:22 PM »

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

Zach Trowbridge · « **Reply #74 on:** September 18, 2008, 01:47:39 PM »

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.