BlackLabel's Westside Log

Training Training Logs
61

[quote]zephead4747 wrote:
BlackLabel wrote:
HitEmHard wrote:
BlackLabel wrote:
HitEmHard wrote:

To be honest I have only done good mornings a hand full of times. And when I did them I did them wrong. I meant to put down that this training sessios was also to work on my GM form. Ive been meaning to put in some heavy shrugs on my DE bench day, just havent gotten around to it.

And I dont feel that I can work my upperbody two days in a row. Ive tried it before and it hasnt worked for me. My deadlift form really does suck, its always been a problem for me, my upper back rounds alot, just gotta work on the form and I could probably replace a squat day with a deadlift day.

If your deadlift form sucks, thats even more of a reason to have a full day focused on it. I think you need to plan your sessions alittle better as heavy back work and shurgs will definately be of benefit in all 3 of your main lifts.

If its your upper back rounding and not your lower, I would be less likely to worry about it to be honest.

Id still like to get my form as perfect as possible before attempting anything to heavy. I think I could pull 315 givin just a few workouts.

Anyway, today I played about an hour of hand ball in gym. And walked about a mile to and from school.

this is still a mystery to me. If you’re actually squatting 355x2 to depth you should have the strength to dl at least that, and probably a lot more. I’m really wondering if there is some missing link for you. Are you severely lacking strength in a crucial bodypart for deadlifting? What is going on here? You NEED to post a video of your sq/dl. If you’re dling sub 315 and squatting well over that you have a serious problem that needs looking at.[/quote]

I really have no idea. Ive never tried DLing anything over 245. And I havent done it in over 3 weeks. I really want to compete in the future, and I am guilty of not taking the proper steps to helping my DL form, which I think is my major issue right now. Im scared to be honest, I really dont want to be hurt right now, and if I sound like a pussy so be it. I understand that upper back rounding isnt that bad, but I personally think its a major risk to go heavy with my form. Ill try and get a video up bye next week when I can borrow my buddies camera.

62

[quote]zephead4747 wrote:
Looking at your last day:

great db pressing, you’re doing very well with those, have you considered rping them? However your db row and pulldown need work.

personally, I do back with legs, and prefer it that way. It doesn’t make a whole lot sense shrugging one day and dling a day or two later.[/quote]

Not to sure what you mean bye rping them? And I have noticed my rows and pulldowns suck. My back is pretty weak compared to the rest of my body IMO. I see you can rep 100 lb. dumbells if im not mistaken, which isnt to suprising considering your DL strength.

63

rest pause.

64

[quote]zephead4747 wrote:
rest pause.[/quote]

Oh, ok. Yea I was thinking about doing alternating DB presses. But I think my lockout needs a little more right now. I dont usually fail off my chest.

65

11-26-08 RE squat day:

ATG squats:
135x10
185x10
205x10
225x10
245x10
265x10

Parallel squats w/ knee wraps:
285x10
295x3

I didnt eat at all yesterday. I woke up late for school, so I didnt have any breakfast. I was expecting lunch but it was a half day due to thanksgiving - no lunch, and then I had to go apply for a job. So this workout was done with NO food in my stomach and very little liquid.

First time ive done the ATG squats in a few months. Every set after 205 was pretty hard. Was to burnt out to continue with the 295 set, racked it and called it a day.

66

11-29-08 DE bench day:

DE bench w/ 50 lbs. of chains:
barx10
95x5
Middle finger on rings
135x3
135x3
135x3
Pinky on rings:
135x3
135x3
135x3
Thumb grip
135x3
135x3
135x3

Skull crushers
barx10
55x10
65x10

Military press:
barx10
65x10
85x10
95x8
115x8
125x6
125x6

Side raises w/ 25 lbs. of chains
10
10
10

V-Bar pulldowns:
100x10
110x10
120x10
125x10
135x10
Drop sets

BB curls:
barx10
65x10
75x10
85x10

Alot of work today. Took me about 2 hours to do everything. My military press isnt that good anymore, gotta work on that some more. First time doing side raises w/ chains, fun exercise, burned alot. Been off protien shakes for 2 weeks now, gonna start it again whenever it gets here.

67

11-30-08 RE squat day:

Squat:
135x10
185x6
205x6
225x6
245x6
265x6
285x6
305x1
295x6
knee wraps
315x6

Bad day

68

I think I really screwed up my knee. I woke up today and it hurt like a bitch. Something in it cracks whenever I bend it. Even had to walk with a limp today.

69

12-2-08 ME bench day:

Flat bench:
135x10
155x5
185x5
205x5
215x5
225x4
Add 5 board
245x4
265x3
275x3

DB row: (Ive been doing these wrong. Ive been putting no back into this lift, just lifting it strictly with my arm, did it a new way today amd it felt alot better)
40’sx10
60’sx10
80’sx8
100x6
100x6
100x6

Lat pulldown:
100x10
110x10
115x10
120x10

Military press:
barx10
95x8
115x8
125x6
135x2

My bench hasnt really gone up this month. Last month around this time I did 225x3, w/e.

Today I took the day off from school, didnt feel like going. So I woke up, ate, waited about 45 mins. and then trained, is there anything wrong with doing this?

70

nah…school is way over-rated

just kiddin’

71

[quote]marlboroman wrote:
nah…school is way over-rated

just kiddin’[/quote]

Haha, I mean waking up and eating a small meal, and then 45 mins. later lifting. Should I wait longer and put another meal into my system?

72

No squats today, knee is getting better, but is still pretty messed up.

Ive had this once before, im almost positive its from putting alot of the weight on my toes instead of my heels.

Dont think ill be squatting for the next month or so…

73

On a side note, if I dont get atleast 6 reps w/ 225 on bench bye the end of this month ill switch up my routine. Ive been running a Bench, squat, rest, bench, squat routine forever, any ideas?

74

[quote]BlackLabel wrote:
On a side note, if I dont get atleast 6 reps w/ 225 on bench bye the end of this month ill switch up my routine. Ive been running a Bench, squat, rest, bench, squat routine forever, any ideas?[/quote]

start deadlifting heavy.

75

[quote]zephead4747 wrote:
BlackLabel wrote:
On a side note, if I dont get atleast 6 reps w/ 225 on bench bye the end of this month ill switch up my routine. Ive been running a Bench, squat, rest, bench, squat routine forever, any ideas?

start deadlifting heavy.[/quote]

x2 !

76

[quote]zephead4747 wrote:
BlackLabel wrote:
On a side note, if I dont get atleast 6 reps w/ 225 on bench bye the end of this month ill switch up my routine. Ive been running a Bench, squat, rest, bench, squat routine forever, any ideas?

start deadlifting heavy.[/quote]

Well thats gonna be on hold till my knee gets better.

77

12-6-08 RE bench day:

DB bench:
40’sx10
40’sx10
60’sx10
70’sx10
85’sx12-PR

Close grip bench: (hands 6 inches apart)
135x8
145x8
155x8

BB rows:
135x10
155x10
165x10-PR
175x8-PR

Military press:
barx10
65x10
95x10
105x10
115x6

DB shrugs:
80’sx10
80’sx10

PR on the dumbells. Probably been over a year since I even attempted an 85 pound DB press. Was intereted in what FightingScott had to say about the extensions basically doing nothing for your bench. Im gonna stay away from those for a while. Actually had to resort to taping 2.5’s on either ends of my DB’s today.

78

12-9-08 ME bench day:

Flat bench:
135x10
135x6
185x3
205x3
225x6
235x3
255x2-PR (I had assistance on the last rep, started giving me help about halfway through.

Incline DB’s:
40’sx5
55’sx5
65’sx5
75’sx5
80’sx6-almost had 7, but my dumbass spotter didnt help in time.

BB row:
95x12
135x10
155x6
175x6

Lat pulldown:
90x15
120x10
130x10
140x8-PR?
150x6-PR

Standing Military press:
95x10
115x5
135x5
145x5-PR

Side raises:
25’sx8
25’sx6
25’sx8

Lifted at my school for the first time this year. No music, the football team was maxing on cleans so I lifted bye myself and called over spots. Bench turned out nice, was suprised with the 225 set. First rep with 255 was great, but again, the second rep I got assistance about halfway through. Incline was tuff, noone knew how to spot so I couldnt get in the last rep. PR on the military press.

79

Nice looking program. I do very similar. Nice work.

80

[quote]benbriz wrote:
Nice looking program. I do very similar. Nice work.[/quote]

Thanks man, I appreciate it. Do you have a log?