Prep for - nothing, really.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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 Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[BFP]

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

[Zach Trowbridge]

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.

[Overload]

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.

[Zach Trowbridge]

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.

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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

[davie]

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

[Zach Trowbridge]

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. 

[Zach Trowbridge]

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...."

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.

[Zach Trowbridge]

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.