Saturday, 5/15/04 - Accessory Day
Dextrose Solution and Animal Pak Nitro
DB Side Raises
25sx8
40sx8
50sx6
50sx8
50sx6
Snatch grip shrugs
135x12
225x8x4
Pulldowns
150x6x2
Lying shoulder rotations
10sx15x2
Static stretching for shoulders and back.
13 min on tredmill while I had dextrose solution/Animal Pak Nitro/PWO nutrition.
-bw
Monday, 5/17/04 - ME Squat/DL
Dextrose Solution and Animal Pak Nitro
GHR warmup
3x10
SSB low box squat
155x3
205x3
245x3
295x1
335x1
385x1
425x1 PR
445 Miss
Pro Runner
45x12
90x12
115x12
90x15
Rev Hyper
180x12x4
Dextrose Solution and Animal Pak Nitro/PWO nutrition.
Need to pick up Abs and more GHR tomorrow.
-bw
Tuesday, 5/18/04 - MM - Low Board
Dextrose Solution and Animal Pak Nitro
Comp grip bench warmup
135x3
225x3
3-board
275x3
315x3
335x3 PR
345x1
2-board
275x3
295x3
315x2 PR
Close-grip Incline Press
135x3
185x3
225x3 PR
235x1
Squat/DL Accessory Work
GHR
Bodyx12x4
Just enough to get a pump in the hams. Not close to failure.
Pulldown Abs
50x12
95x12x5
Short of failure. Just looking for the pump.
Nitro Pak/dextrose solution
Make it happen
-Brian
Thursday, 5/20/04 - DE - Squat/DL
Beginning of 6-week band cycle on box squats.
Dextrose Solution and Animal Pak Nitro
Box Squat (14in box)
295+avg.x2x8
Speed DL
295x1x10
GHR
minix10x3
minix9x1
minix8x1
Swiss Ball Sit-up
80x15x5
Rev. Hyper
230x10x4
Static Stretching/Nitro Pak/dextrose solution/PWO nutrition
Bodyweight all the way up to 228 this week. Diet hasn’t changed. Guys at the gym say my upper body is looking bigger.
Move the weight.
-Brian
Saturday, 5/22/04 - MM High board Day
Dextrose Solution and Animal Pak Nitro
Close grip bench warmup
135x3
185x3
225x3
Shirted Bench
225x3
275x3
315x3
365x0 miss
365x0 INJURY!
I tweaked my right arm pretty bad. Pain in the shoulder, elbow and forearm. No major swelling, which is good. I’ve had problems getting my grip out wide in the Fury. Today I went all the way out and got a little out of the groove.
-BW
Tuesday, 5/25/04 - MM - Low Board
Dextrose Solution and Animal Pak Nitro
Comp grip bench warmup
135x3
225x3
3-board
275x3
315x3
335x3
340x3 pr
2-board
275x3
295x3
305x3 pr
Close-grip Incline Press
135x3
185x3
225x3
245x1
Nitro Pak/dextrose solution
Arm is a little better. Wrapped it up and went for it.
Make it happen
-Brian
Thursday, 5/27/04 - DE-Squat/DL
Dextrose Solution and Animal Pak Nitro
Speed DL
325x1x10
Box Squat (13in box)
325+avg.x2x10
Static Stretching/Nitro Pak/dextrose solution/PWO nutrition
Move the weight.
-Brian
Friday, 5/14/04 - MM High board Day
Dextrose Solution.
Close grip bench warmup
135x3
225x3
5-board
225x3
315x3
365x3
405x1
405x0 miss
Form was way off today so I dropped down and did…
365x5
4-board
225x3
315x3
375x1
Again dropped down and concentrated on form.
315x5
Shirted bench
315x3
365x1
405x0 miss
405x0 miss
Couldn’t get the groove. Touched too high on both 405s.
Rack lock-outs
245x3
335x3
365x3
385x3
Dextrose Solution and PWO nutrition.
Make it happen.
-Brian
-bw
you guys look to have a great crew there…do you guys compete only usapl…or you guys maybe going to do any other fed meets…if there is ever a apf or ipa meet there in stl let me know…thats not a bad drvie at all…bm
BM,
Most of the guys do WABDL meets, myself included. Our biggest bencher went to Nazareth Barbell this weekend and did the IPA meet there. I’m looking to do some APF meets soon. Hopefully, we could put a couple on to put Missouri on the map. Sebatian already said he would come down and help run a meet.
I want to spend a little more time getting my total up. Of course there is the APF Iowa State meet comming up Aug. 7th…
Quick question about the power pants…I’ve done searches but couldn’d find a specific enough answer. I just ordered a pair (one size larger than than inzer recommends), but being unfamiliar with any gear I can’t tell if they fit or not. I can get them on with quite a bit of effort and the legs go down my leg 4-5". The bottoms squeeze my legs very tightly. Does this fit sound about right? Thanks.
[quote]aaronm wrote:
Quick question about the power pants…I’ve done searches but couldn’d find a specific enough answer. I just ordered a pair (one size larger than than inzer recommends), but being unfamiliar with any gear I can’t tell if they fit or not. I can get them on with quite a bit of effort and the legs go down my leg 4-5". The bottoms squeeze my legs very tightly. Does this fit sound about right? Thanks.[/quote]
aaron,
I don’t think the powerpants need to be a size bigger but it sounds like the pair you have fits well. How do the hips fit? The reason I wear the powerpants is to give me good hip stability and support when squatting wide. If the legs feel too tight you can always pull the legs up closer to the groin area. This may give you a more comfortable fit.
The hips fit nicely, and the very tops, around my mid upper abdomin is somewhat loose. I tried them on for a second time with even better success so I think I’ll keep them. Thanks for the help.
BW do you think you make better progress in your bench by only using pressing movements to train your tris and no extensions? Is this only suited to shirted benching or do you think that a raw bencher good make better progress without ext based movements?
I’m probably going to hurt a lot of Westsider’s feelings by saying this but here it goes…
While executing the bench press, at what part do you do a tricep extension? The bench press is a pressing movement. Therefore, we train the Tris with pressing movements. Heavy board work and heavy lockouts. In all of the board work, shirtwork and lockouts we do, we hold a hard lockout for 3 seconds at the top. This, along with the volume, is giving us a lot of tricep activation. Furthermore, think SPP. You’re training to develop a bigger competition bench. How do you train the bench press, by pressing. So no, I don’t think you need tricep extensions to grow your bench. Especially since there is a limited amount of energy and physical resources you have available to dedicate to training.
With that being said. If you haven’t built a solid base of strength and size. You probably should not be doing a MM bench workout. Stick with Westside. Westside is tremendous at developing a solid foundation of strength, power and size. And if you are relative new to powerlifting, this means, do the extensions. The extensions will strengthen the tris and, more importantly, the ligaments and tendons in the elbows. Developing the ligament strength in the elbows will help keep you injury free and give you the proper development needed to push bigger weights in the future.
Is MM good for the Raw bencher? Probably yes. I feel the MM bench press set-up allows you to press the most weight once you master it. But I would think, anyone who is powerlifting ‘raw’ is relatively new to powerlifting and would do better with a straight Westside program. Everyone I know, who has been involved in powerlifting long enough not to be considered a newbie, has moved on to using equipment.
-Keeping pressing on.
Brian
Thanks.
Read your review of the IW bands. I was thinking of purchasing the equivalent of the average bands from IW to use with reverse band dl’s ( currently pull 325) think I should get’m? So do you think now you will eventually use woody’s for your de movements?
I just got the starter set from IW. 63 dollars including shipping for 2 pairs of different strength minis and a light pair (#3).
I’m going to be using the lights for box squats, which will be my first time using bands so I’m pretty pumped.
Although I do not have experience with bands these seem high quality and for the price I don’t see how it would make sense to purchase the more expensive jump stretch bands. IW shipped them out incredibly fast as well.
PS. Hit 245 on my floor press (pinky fingers on the inside of the smooth). Had to tell someone.
aaron/dawg
I think the IW bands are going to be the way to go. Until I find otherwise, I think they are just as good as the JS bands.
Dawg, get the average #4 bands from IW for your Rev. DLs. I think you’ll really like doing the Rev. DL. We start using it more as we get closer to a meet. It allows you to keep getting the feel of the DL, strengthens the lockout and doesn’t trash the CNS like a full DL does.
Aaron, congrats on the floor press PR. 245 ain’t no joke.
Make it happen.
BW
BW am thinking about switching from doing just 2 and 3 board to high/low board days in my me rotation and was wondering if it matters which board you work up on first? I noticed you start with the higher board for a triple then the lower but I was thinking it would be better the other way around or does it matter? Thanks, sd.