Author Topic: Prep for - nothing, really.  (Read 174529 times)

Zach Trowbridge

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Re: Zach's Westside log
« Reply #225 on: February 18, 2009, 10:41:12 AM »
SPP

20 minutes sled dragging - low rows, face pulls, reverse flyes, external rotations, dragging w/ ropes in pullthrough position, 1-2 trips of 100' each

Stubborn

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Re: Zach's Westside log
« Reply #226 on: February 18, 2009, 03:26:45 PM »
Its a getbig prerequisite to have a Superman tattoo.


Good work bro! 8)

Zach Trowbridge

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Re: Zach's Westside log
« Reply #227 on: February 19, 2009, 01:00:08 PM »
Upper Body ME

Reverse Band Bench Press
2x45x5
95x5
115x3
135x3
(added average bands)
225x3
275x3
315x1
3x335x1

JM Press
45x10
85x8
105x8
125x8
135x8

Standing Dumbbell Press
25x20
2x30x15

Close-Grip Cable Row
100x15
110x15
120x12

V-Bar Pressdown (prehab)
30x20
35x20

I have no idea what the average bands take off the top and bottom, but my guess is too much.  I'll stick with the light bands when I do these again.

Stubborn

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Re: Zach's Westside log
« Reply #228 on: February 19, 2009, 05:12:16 PM »

I have no idea what the average bands take off the top and bottom, but my guess is too much.  I'll stick with the light bands when I do these again.

Here you go:
http://www.if.uidaho.edu/~chris/docs/CalculatingElasticBandTensions.pdf

Geo

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Re: Zach's Westside log
« Reply #229 on: February 19, 2009, 06:18:14 PM »
12 sided plates prevent the weights from rolling away out of control and possibly squashing some unsuspecting idiots toes...

I was once standing by an unattended barbell years ago,  and I remember thinking how grateful I was that those heavy plates had flat edges on them or else my toes quite possibly could have been in for a world of hurt...


and if by chance, the inventer of those 12 sided plates is maybe reading this,I'd just like to take this opportunity to thank him ~

Zach Trowbridge

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Re: Zach's Westside log
« Reply #230 on: February 20, 2009, 10:36:22 AM »
12 sided plates prevent the weights from rolling away out of control and possibly squashing some unsuspecting idiots toes...

I was once standing by an unattended barbell years ago,  and I remember thinking how grateful I was that those heavy plates had flat edges on them or else my toes quite possibly could have been in for a world of hurt...


and if by chance, the inventer of those 12 sided plates is maybe reading this,I'd just like to take this opportunity to thank him ~

Then you should pay more attention to where you are.

They suck for deadlifts.  Period.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #231 on: February 20, 2009, 09:07:28 PM »
Lower Body DE

14" Box Squat
2x45x5
65x2
85x2
105x2
125x2
(added light bands)
8x125x2
(removed bands)
185x2
205x2
215x2

Wide-Stance Good Morning
2x135x8
155x5

Double Olympic Bar Suitcase Deadlift off #1 pin
95x8
105x6

Ab Strap Hanging Leg Raise
2x10

Backward Sled Drag
45x100'
70x100'
90x100'

5 minutes SMR foam rolling

The squats felt great today, I think because I really took my time warming up into my working weight, almost ridiculously so.  I had been only doing maybe a set with the bar and then 1-2 more sets at best before starting the working weight, and my hips just seemed to suffer dramatically.  This feels a lot better.  So good that I did a few heavier doubles after the dynamic stuff was done.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #232 on: February 23, 2009, 01:10:53 PM »
Upper Body DE

Upper Body Sled Circuit x2
Chest Press 2x45x50'
Low Row 2x45x50'
Tricep Extension 2x45x50'
Face Pull 2x45x50'

Bench Press
2x45x5
65x5
85x5
105x3
(added mini bands)
45x5
65x3
85x3
8x105x3

Close-Grip Bench Press to throat
45x10
95x10
115x6
135x6
155x5

Muscle Snatch
45x8
55x8
55x8
65x8

Wide-Grip Pullup
3xBWx5

Seated DB Clean
12.5x15
15x12

superset w/

Barbell Curl
2x50x15

10 minutes of SMR foam rolling - low back, traps, obliques, lats

The slow warmup on the bench and squat seem to be helping my joints, I don't think I've ever taken so long to hit my working weights, even for DE stuff, but it helps, so I'll stick with it.  If it took 8 sets to get to my working weight for speed bench then I imagine my max effort warmup will be at least a good dozen before I hit my 1RM.

The CGBP to the throat was one of Louie's suggestions - moderately flared elbows, cocked wrists, shooting it up hard.  Kind of like a half JM press and a half Tate press with a barbell instead of dumbbells.  I like it.


Zach Trowbridge

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Re: Zach's Westside log
« Reply #233 on: February 24, 2009, 03:09:45 PM »
Lower Body ME

Forward Sled Drag
3x45x200'

Reverse Sled Drag
45x200'

Barbell Squat
2x45x5
65x5
85x5
105x5
135x3
155x3
185x3
205x1
225x1
245x1
265xMISSED

Deadlift off 45lb plate
135x3
185x3
225x3
245x3
265x2
285x1

Bastardized GHR off angled back extension
BWx10
BWx10
BWx5
BWx10

Sled Drag in pullthrough stance
90x100'
135x100'

Steep Decline Situp
BWx12
BWx10

Pathetic squat workout, no idea how I missed less than my box squat 1RM when I was using a belt and tight knee wraps today.  From watching my box squat videos I've concluded that I rock too much and am using more momentum than anything which is why my free squat sucks donkey balls.  Shitty form on the box squat, basically.  Chris Clark at EFS wants me doing a bunch of hamstring volume after watching my box squat videos as well.  I'm going to add extra night workouts to my Tuesday and Friday for a month, deload, and then go back to normal and re-test my squat and see what that does.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #234 on: February 25, 2009, 09:57:46 PM »
Did some extra ham/glute work last night before leaving the gym:

Dimel Deadlift
2x155x20

Walking Lunge
2xBWx20

Hammer Strength 1-Leg Curl
2x35x15

Nice and simple, but today I'm feeling it.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #235 on: February 26, 2009, 01:05:37 PM »
Upper Body ME

5 minute upper body sled circuit

Floor Press
2x45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x3
205x1
215x1
225x1
230x1 15lb PR

Crazy Bell Press
2x95x20

Rolling DB Extension on floor
8x20x8

Inverted Row
BWx15
BWx12
BWx10

Got some video of the floor press and crazy bell press.  I could have probably hit another 5-10lbs on the floor press but left a little to possibly retry next week.  Not bad considering the last time I tried a 1RM on a full bench press I only got 235. 

Improvised for the bell press, we don't have kettlebells so I just looped a couple of 25lb plates through minibands and suspended them from the bar that way.  95lbs was pretty easy, but I don't want to jump into these too fast, they're a delt and tricep killer with high reps.

Will post the vids of the day on youtube when I get home tonight.  Good day, good day.  I might just hit 315 by year's end if I can stay on track.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #236 on: February 26, 2009, 10:47:47 PM »
Quick 2nd session tonight:

Hammer Strength Row
2x70x15

Assisted Dip
185x100

Straight Bar Pressdown
30x25

Video from earlier today:


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Re: Zach's Westside log
« Reply #237 on: February 27, 2009, 04:20:18 AM »
Zach, what's the purpose of the crazy bell presses?  Is it just the added challenge of instability?  So you do those with kettlebells hanging from the bar usually?

:)

Zach Trowbridge

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Re: Zach's Westside log
« Reply #238 on: February 27, 2009, 06:01:03 AM »
Usually you'd use kettlebells but we don't have any.  Good for shoulder and rotator therapy as well as working on staying tight during presses.  High reps, 15-20, per The Man from his Westside seminar.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #239 on: February 28, 2009, 01:52:53 PM »
Yesterday's workout:

Lower Body DE

14" Box Squat
2x45x5
65x5
85x5
105x2
125x2
(added light bands)
6x135x2
155x1
175x1
195x1

Sumo Straight Leg Deadlift
135x8
155x8
185x3

Barbell 45-degree Back Raise
2x50x10
60x6

Squats felt great, easy as could be.  I am wondering if 14" doesn't get me quite low enough.  It's basically getting me right at parallel, and I think I'm having trouble getting low enough on my free squats so I'm wondering if I shouldn't take it down to 12" and see how it goes.  I'm doing a DE squat cycle right now that has me cycling the same three weights over the course of 9 weeks but using light bands in weeks 1-3, average in 4-6, and strong bands in 7-9.  If I drop the box I'll probably repeat the light band cycle to get acclimated to the lower depth.

Also, the sumo sldl's are great, but a pain in the ass with the 12-sided plates.  These will have to wait until I have access to some regular plates.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #240 on: March 03, 2009, 01:58:16 PM »
Monday, 3/2

Upper Body DE

Bench Press
2x45x5
65x5
85x5
105x3
125x3
8x135x3

#6 Rack Lockout
225x8
245x5
265x3

Face Pull
4x60x15

superset w/
Rope Pressdown
4x40x15

Short and sweet today, only had about 45 minutes between clients.  Speed bench felt nice and fast, and set a 20lb PR on the pin lockouts.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #241 on: March 03, 2009, 02:08:39 PM »
Tuesday, 3/3

Lower Body ME

#1 Pin Zercher Squat
45x5
65x5
85x5
105x5
125x3
145x3
165x3
185x1
205x1
225x1

Seated Good Morning
45x10
65x10
85x8
105x5
125x3

1-Arm Dumbbell Swing
3x45x12

Snatch-Grip Hang Hi-Pull
3x95x8

PR on the Zercher squat, went a bit heavy on the last set of GM's, my lower back is a big weak spot for me. Took some videos and will post them tonight.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #242 on: March 05, 2009, 03:11:13 PM »
Thursday, 3/5

Upper Body ME

#4 Pin Press (about 1 inch above chest)
45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x1
205x1
225x1

Close-Grip Bench Press to throat
45x5
135x8
145x6
155x5

T-Bar Row
90x15
115x15
135x8
135x8

Got some more video, I'll throw it up tonight.  Had to cut short a bit because I'm covering some clients for a trainer that just got fired, so I'm going to probably do some more triceps and upper back during my next break.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #243 on: March 06, 2009, 08:08:50 AM »
Yesterday's video:


Zach Trowbridge

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Re: Zach's Westside log
« Reply #244 on: March 06, 2009, 12:16:25 PM »
Friday, 3/6

Lower Body DE

Forward Sled Drag
3x50x200'

12" Box Squat
2x45x5
65x5
85x2
105x2
125x2
(added light bands)
8x115x2

CV Cable Deadlift
150x20
195x20
220x20

Band Leg Curl
2x light x20
avg x 6

superset w/
Spread Eagle Situp
BWx15
10x10
10x8

Band Pull-Apart
2x mini x 25

Today was my first time going from a 14" box to a 12".  Got someone to video so I could see how I handled it, and I think I did ok.  The first set I started reverting back to my bad habit of rocking off the box, but I fixed it for the later sets.  I do think I need to try and fully relax on the box, I think I was still staying a little tense in the hole on these.

I'm going to do the USPF Sacramento Open at SuperTraining on April 26, and it looks like I'll be doing it with just a belt and wraps.  I'm going to make it a requirement to get down and train with Mark Bell and his team at least a few times before the meet so they can help me get ready and help me figure out what to expect.

Zach Trowbridge

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Re: Zach's Westside log
« Reply #245 on: March 06, 2009, 07:42:29 PM »
Video:


Zach Trowbridge

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Re: Zach's Westside log
« Reply #246 on: March 09, 2009, 01:30:24 PM »
Monday, 3/9

Upper Body DE

5 minutes upper body sled dragging

Bench Press
45x5
65x5
85x5
105x5
125x3
6x145x3
2x155x3 20lb PR

Close-Grip Throat Press
2x175x5
185x4 20lb PR

Standing Dumbbell Press
30x20
35x15
40x10

T-Bar Row
2x90x15
100x15
110x10

A good workout with a couple of meaningful PRs - when I first started my Westside training back in July I was slow with 95lbs, today I got some video with 145 and 155 and both looked pretty damn fast to me.  Also, when I started Westside I would have been hard-pressed to get 185lbs 4 times on a traditional bench press, let alone a close-grip to the throat.  Might not look like much to some of the more talented guys on this board but it makes me feel pretty good to see how far I've come. 

I also weighed myself today - 183lbs, which is I think an 11 or 12lb gain since starting powerlifting.  Bodyfat is right around 14%, pretty close to when I started.  It's kind of funny that I tried bodybuilding for over 10 years and didn't really get much in the way of progress either in strength or size the last 3-4 years I did it, and in less than a year of powerlifting I've unintentionally gotten to be a better bodybuilder than when I was trying to bodybuild.

I will put up the clips of my speed work tonight - I'd like you guys to take a look at it and either confirm or deny that I'm staying pretty fast with it and shouldn't go back down to a lower weight.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #247 on: March 09, 2009, 08:57:09 PM »
Speed work from today - is that fast enough?  Go heavier, stay, go down?


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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #248 on: March 09, 2009, 10:52:28 PM »
Speed was obviously slow on the 185 but everything else looks great. Very smooth the whole way through. You may be able to increase by 5-10lbs but no more from what I can see (and according to percentages as well). Good work.

Zach Trowbridge

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Re: Prep for USPF Sacramento Open - April 26, 2009
« Reply #249 on: March 10, 2009, 11:35:35 AM »
The 185 was some supplemental stuff - throat presses, not speed work, so it was meant to be a bit slower.  Last time I tested my 1RM it was 235, and 155 is 65% of that, so I'm a little bit ahead of the 140 that I was using as a baseline.  I had actually dropped down to 135 because I thought I was too slow with 140, so this is good for me.  Hopefully it means a good gain on my 1RM as well.