#9-06/24= ME OHP
Close Grip Bench
95x5,115x3,135x3,155x3,175x2,185x2,195x1,205x1,215x0
Dumbell Extensions
30x5x4
Dumbell Rows
60x5x5
Notes-
I had an issue with the CGB. Since I lift alone and had no one to give me a lift off I had a hard time getting the 210 out of the rack. That caused me to miss the lift. With help out I should have gotten it easily.
Other than that an overall good day.
[quote]guinnielou wrote:
#9-06/24= ME OH
Notes-
I had an issue with the CGB. Since I lift alone and had no one to give me a lift off I had a hard time getting the 210 out of the rack. That caused me to miss the lift. With help out I should have gotten it easily.
Other than that an overall good day. [/quote]
I’ve found that doing close-grip in a power-rack makes un-racking a bit easier . the pins can be adjusted a bit higher to accomidate the extra arm-length .
food for thought if thats what the issue was
06/25 GPP - 1 hour Boxing
A very wise man once said (and it could have possibly been me) “In order to truly learn one must make mistakes, and be humbled by it.” Today, I have been humbled. Today’s boxing both physically and metaphorically kicked my ass. Of the 1 hour class I may have been physically able to handle 10-15 minutes of it. I was thoroughly embarrassed by it. So embarrassed that at one point I wanted to quit.
From my readings of Tate and the Westside principles I have learned that one must work on his weakness in order to get stronger. Today I learned that my conditioning sucked ass. . . So, from this point forward along with my Westide days, I am going to take this boxing class 2-3 times a week. When I am able to handle the whole class I will be sure that my GPP will be at maximum capacity.
Boxing may not be the typicall GPP workout, but truthfully I couldn’t fathom anything else that will get my conditioning up to par better.
#10 - 06/26- DE Squat/Deadlift
(weight/reps/sets)
Box Squat
190x3x8
Pin Pulls (knee to lockout)
195x5x5
Abs
GPP - 20 minutes stationary bike
#11-06/27 DE OHP
(Weightxsetsxrep0
OHP
85x8x3
Barbell Extensions
55x5x5
Front Rais
20x4x8
#12 - 06/28 ME Squat/Deadlift
(weightxrepsxsets)
Dedlift
15x3,185x3,215x1,240x1,275x1,315x1,3335x1,365x0,365x0
Stiff Deads
145x5x3
ABS
#13 06/29 ME OHP
(weigthxrepsxsets)
Bench Press
1355x3,145x3,155x3,165x3,175x1,15x1,195x1,205x1,215x1, 225x0
Barbell Extensions
60x5x5
Barbell Rows
85x5,105x5,135x5,165x5,185x2
Front Raise
20x9x3
get that 225 next time !
[quote]marlboroman wrote:
get that 225 next time ![/quote]
Thanks. I’m gonna give it a shot the next go around for sure. I think I just tired myself out doing all the singles before hand. Also, I have a wrist injury in my right wrist so its real weak. I can handle holding the weight but I just need to get used to it. Also I’m going to buy some straps from Elitefts for support.
#14 07/02 DE Squat
(weightxrepsxsets)
Box Squat
185x2x8
Stiff Deadlift
155x5x5
Hypers
ABS
Note - So I finally saw it today. I have read countless threads regarding morons in the gym and the crazy things they do. In none of them does anyone actually get hurt. Well today . . . someone got hurt. . .here’s the story.
While I was squating there was these t wo guys squatting as well. Form was terrible. 1/2 squat in which they basically did a Good Morning out of. Boys were 150lbs each I would say and had about 315 on there. As if the weight wasn’t enough, in order to up the intensity, they placed 45lbs plates under their heels. . . So what happens? The combination of the weight being way too much, the squat form originally thrusting their bodies forward,and the awkward positio of having the plates under their feet hurled the one gentleman face first over the back of the squat rack and face first into a plane of glass knocking him cold. The other ass, again not being stron enough, could not deadlift the weight off his fallen brethren and thus required my assistance because there was no one else thee. I can not describe how bad this kids face was. EMT came and took him away.
So there, bad form, plus stupid logic finally caused some serious harm.
Test Day - Squat - 07/07/08
315 may not be a lot of weight for most on this site, but its a big number for me. I’m really stoked that I nailed. 3 plates a side is big in my gym and it illicits a lot of looks. So Fuck you skinny asian guy with the abs. Fuck you fat guy on the bench. Fuck you ginnysexuals doing curls. And FUCK YOU to the guy doing 195 squats on the smith machine!!!
loving it right now . .
PS saw the other kid from the last post. Not the one with the concussion. And yes, he was at it again. This time he was benching. . .some never learn . . . so fuck him too.
thats right…fuck 'em all
props on the PR’s
Test Day Bench & Deadlift 07/10
Bench Press
1.215x1
2.225x1 (PR)
3.275x0
Deadlift
Notes- I know the 275 on the Bench was a stretch. But the guy who was spotting me said that I should just give it a try. So I did. It didn’t crush me, but I didn’t get it myself so I didn’t count it. But I do feel if I train hard I can have it by the end of the year.
My first 5 week cycle with Westside is complete. Here is my progression along with my PR’s.
Squat - 285 to 315 +30
Bench - 190 to 225 +35
Deadlift - 300 to 365 +65
From my first month of training I know that I have a huge strength issue with my triceps, shoulders and lats. This is not a surprise as my bench blows. So I’m going to work on bringing up these areas.
For squat/deadlift I will continue to bring up my hamstrings,lower back and abs. My abs are not strong at all, and my lower back needs to be hit heavy and hard. So I’m going to add Glute Ham raises to every workday at the beginning and at the end.
To help bring up my lats I’m going to continue with the bent rows, but I’m also going to add Chin work at every workday as well. I also believe that the weight is getting to the point on my deadlifts that my grip may become an issue. Ergo gripwork.
My goals for the end of the next cycle are as follows-
Squat - 365
Bench - 255
Deadlift- 385
07/13 - ME SQUAT
(weightxrepsxsets)
Good Mornings
115x3,140x3,160x3,185x1,210x1,225x1,235x1(PR),245x1(PR)
Stiff Deadlifts
165x8x3
07/14 - 5x5 Bench
105x5,125x5,145x5,170x4
After some thought I have decided to switch up my bench days from a westside split to an 5x5 periodization. I have done this because I do not believe my upperbody has the base strength to begin putting up bigger numbers. My squat and deadlift seem to be progressing nicely and I attribute that to the 1 1/2 years of 5x5 work that I did. This work set up the base strength needed in order to begin doing singles. So I will begin following the “Madcow2” advanced 9 week dual factor periodization to bring my strength up. After the 9 weeks I will determine then if I should continue or move back to the westide periodization.
07/18 DE Squat
(weightxrepsxsets)
Box Squat
160x2x8
Stiff Deadlifts
170x8x3
ABS
07/19 5x5 Bench
140x5,150x5,160x5,170x5,180x5
Chins
BWx1, BWx0, BWx0
07/20 ME Bench
Good Mornings
125x3,150x3,170x3,195x1,220x1,235x1,250x1 (PR)
07/21 5x5 Bench
Bench
150x5x5