Author Topic: Prep for - nothing, really.  (Read 174586 times)

Zach Trowbridge

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Re: Zach's Westside log
« Reply #175 on: January 13, 2009, 01:49:46 PM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #176 on: January 14, 2009, 01:26:38 PM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #177 on: January 16, 2009, 11:25:44 AM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #178 on: January 16, 2009, 11:29:20 AM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #179 on: January 19, 2009, 09:49:56 PM »
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:


Stubborn

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Re: Zach's Westside log
« Reply #180 on: January 20, 2009, 12:14:59 AM »
Very nice form, Zach.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #181 on: January 20, 2009, 01:11:42 PM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #182 on: January 22, 2009, 12:54:26 PM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #183 on: January 23, 2009, 01:26:57 PM »
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.

MisterMagoo

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Re: Zach's Westside log
« Reply #184 on: January 23, 2009, 01:31:23 PM »
good work, man. where's your grip on the floor presses?

Zach Trowbridge

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Re: Zach's Westside log
« Reply #185 on: January 23, 2009, 01:35:30 PM »
Pinkies on the rings, typically.  I have a very narrow clavicle structure.

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Re: Zach's Westside log
« Reply #186 on: January 23, 2009, 01:41:58 PM »
I wanna see the floor presses.  Love the vids.   ;D
:)

Zach Trowbridge

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Re: Zach's Westside log
« Reply #187 on: January 24, 2009, 07:54:19 AM »
Vids from yesterday:

195x3



205x2

ripitupbaby

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Re: Zach's Westside log
« Reply #188 on: January 26, 2009, 04:13:58 AM »
Good stuff Zach  8)

:)

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Re: Zach's Westside log
« Reply #189 on: January 26, 2009, 04:25:21 AM »
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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Zach Trowbridge

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Re: Zach's Westside log
« Reply #190 on: January 26, 2009, 08:00:30 AM »
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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Re: Zach's Westside log
« Reply #191 on: January 26, 2009, 08:07:23 AM »
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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Re: Zach's Westside log
« Reply #192 on: January 26, 2009, 10:28:09 AM »
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

Zach Trowbridge

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Re: Zach's Westside log
« Reply #193 on: January 26, 2009, 11:14:54 AM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #194 on: January 26, 2009, 11:48:36 AM »
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

Zach Trowbridge

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Re: Zach's Westside log
« Reply #195 on: January 26, 2009, 01:19:55 PM »
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.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #196 on: January 26, 2009, 07:00:29 PM »
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

Zach Trowbridge

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Re: Zach's Westside log
« Reply #197 on: January 27, 2009, 01:26:53 PM »
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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Re: Zach's Westside log
« Reply #198 on: January 27, 2009, 06:08:25 PM »
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!

:)

Zach Trowbridge

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Re: Zach's Westside log
« Reply #199 on: January 29, 2009, 02:10:45 PM »
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.