Im thinking about starting Sheiko #29 at the beggining of March.
i have been on the westside routine for a little while now. the de days do help. you arent going to notice them immediately, but they allow you to train your nervous system for maximal explosiveness without overtaxing your body with max poundages.
you are only 16, otherwise you would have realized by now that this many me days is crazy. they will catch up to you, and you will become injury prone. are you squatting off of a box? and if so what heights do you use.
louie is against using regular(non box) squats during training. i started using a box a while ago and started out weaker, but added 70 lbs to my squat naturally in a few months and i have been training for a few years now. i dont deadlift except with 50-60% but once every 5 or 6 workouts and i added 50 lbs in a few months(405-455). dont overtrain.
[quote]aaron777 wrote:
i have been on the westside routine for a little while now. the de days do help. you arent going to notice them immediately, but they allow you to train your nervous system for maximal explosiveness without overtaxing your body with max poundages.
you are only 16, otherwise you would have realized by now that this many me days is crazy. they will catch up to you, and you will become injury prone. are you squatting off of a box? and if so what heights do you use.
louie is against using regular(non box) squats during training. i started using a box a while ago and started out weaker, but added 70 lbs to my squat naturally in a few months and i have been training for a few years now. i dont deadlift except with 50-60% but once every 5 or 6 workouts and i added 50 lbs in a few months(405-455). dont overtrain.[/quote]
I rotate between DE, RE and ME days every bench workout. If you read threw my log you would have noticed this, along with the fact that I was doing the same w/ squats (minus the DE day) up until I got injured in December. I am well aware of over-training, and the training styles of WSBB.
1-10-09 ME bench day:
Flat bench
135x5
135x5
ADD 2 BOARD
185x3
205x1
235x1
265x1- Easy PR
275x1-PR+15
280x0
Close grip bench:
135x3
155x3
Had to stop these, the inner part of my chest was hurting from the board pressing on my chest when I had to dump the 280.
Military press:
135x3
145x3
155x3-PR
165x1-PR
135x2 or 3
BB rows:
135x5
185x7-PR
155x5
155x5
165x5
Pull-ups:
BWx2
BWx2
Horrible
Reverse curls SS w/ forearms:
Barx12
Barxalot
Barxalot
DB curls:
40’sx8
40’sx8
Got 5 PR’s today, which is kick ass. 2 board press went better then expected, the 265 flew up, and so did the 275 set. Not to sure what happened w/ 280 though, guess I wasnt pumped up enough.
The 155 set for MP went better than the 145 set, and the 165 set was a real grinder.
My knee is close to 100%, will start light squats on Jan. 25th.
1-11-09 light squat/ME deadlift:
Deadlift:
135x8
225x6
315x6-PR
365x1-PR
385x0-Didnt budge
I did some light squatting before the deadlifts. Me lefy knee didnt feel as strong as my right, but it didnt hurt at all. Did 3 sets w/ 135, and 2 sets w/ 155. All done with knee wraps.
For my next DE and RE bench days I will be using bands, and my ME bench day will be just straight weight, but next weeks cycle will have my doing straight weight with RE and DE, and maybe some light bands on ME bench.
1-13-09 DE bench day:
DE bench w/ mini band and 135 straight weight:
3x3 wide grip
3x3 medium grip
3x3 close grip
BB military press:
135x5
135x5
145x4-wtf
BB row:
135x6
155x6
185x7-PR?
DB military press:
50’sx5
60’sx5
75’sx4-PR
CG reverse pulldowns:
110x10
150x6
180x6
200x4-PR
DB rows:
80x8
80x8
80x8
Lifted at school today, used a thicker bar than usual. Gonna use 115 on DE bench next week, 105 was pretty light, and 135 seems a bit to heavy.
BB Military press was a fucking waste of time.
Rows are always fun.
DB military felt great, gonna try and switch to them, only problem is I cant do them at my house where I normally lift.
Finished up with pulldowns and DB rows. Today was fun, but lifting just isnt lifting without music.
Heres what my diet looked like yesterday:
Breakfast:
Small portion of french fries, Cheesburger, 1 scoop of whey, and an apple.
Lunch:
3 burgers, 3 small containers of fries, 4 small containers of milk.
Dinner:
3 cheesburgers, mashed potatoes.
Todays diet:
Breakfast:
2 cheeseburgers, 1 scoop whey.
Lunch:
Chicken wrap and some noodles.
When I got home from school:
Beefaroni, 2 burgers
SO MANY BURGERS!!!
1-15-09 Squats:
Squat, All sets done w/ knee wraps:
135x10
135x5
185x8
225x5
225x5
225x5
205x3
205x2
GM’s:
135x5
135x5
135x1(stopped cause my hamstrong felt weird)
Beltless squats without knee wraps. Recorded a few sets of the 225 weight. The first one I recorded I was just above parallel, another few MM and and I would have been there. The rest were perfect. Hopefully I can start ME work next week.
For the next few weeks ill be doing beltless everything. Strengthen up my back and core a little for the HEAVY ME work ill be doing.
But fuck me, I still need to think up a routine.
[quote]BlackLabel wrote:
1-15-09 Squats:
Squat, All sets done w/ knee wraps:
135x10
135x5
185x8
225x5
225x5
225x5
205x3
205x2
GM’s:
135x5
135x5
135x1(stopped cause my hamstrong felt weird)
Beltless squats without knee wraps. Recorded a few sets of the 225 weight. The first one I recorded I was just above parallel, another few MM and and I would have been there. The rest were perfect. Hopefully I can start ME work next week.
For the next few weeks ill be doing beltless everything. Strengthen up my back and core a little for the HEAVY ME work ill be doing.
But fuck me, I still need to think up a routine.
[/quote]
SH posted a Tate routine in my log. Check it out.
[quote]BlackLabel wrote:
Heres what my diet looked like yesterday:
Breakfast:
Small portion of french fries, Cheesburger, 1 scoop of whey, and an apple.
Lunch:
3 burgers, 3 small containers of fries, 4 small containers of milk.
Dinner:
3 cheesburgers, mashed potatoes.
Todays diet:
Breakfast:
2 cheeseburgers, 1 scoop whey.
Lunch:
Chicken wrap and some noodles.
When I got home from school:
Beefaroni, 2 burgers
SO MANY BURGERS!!![/quote]
Rhodestown?
[quote]zephead4747 wrote:
BlackLabel wrote:
Heres what my diet looked like yesterday:
Breakfast:
Small portion of french fries, Cheesburger, 1 scoop of whey, and an apple.
Lunch:
3 burgers, 3 small containers of fries, 4 small containers of milk.
Dinner:
3 cheesburgers, mashed potatoes.
Todays diet:
Breakfast:
2 cheeseburgers, 1 scoop whey.
Lunch:
Chicken wrap and some noodles.
When I got home from school:
Beefaroni, 2 burgers
SO MANY BURGERS!!!
Rhodestown?[/quote]
lol, yea.
Good to see that DL coming up. Deads aren’t nearly as taxing on the knees as squatting. You should be able to bring you DL numbers up significantly while you rest and recover that knee.
[quote]MC sp3 wrote:
Good to see that DL coming up. Deads aren’t nearly as taxing on the knees as squatting. You should be able to bring you DL numbers up significantly while you rest and recover that knee.[/quote]
Thanks man.
1-17-08 RE bench day:
NG DB bench:
20x10
40x10
60x10
80x12
80x12
CB bench:
135x8
145x8
160x13-bounced a little on the last few reps.
DB rows:
80x15
80x15
80x15
60x10
Band pull aparts:
redx15
redx15
redx millions
purplex a few
Reverse curls:
barx10
barx10
55x10
55x10
Was dehydrated today, and runnin on just a can of Beefaroni so I wasnt expecting much. Excuses excuses…
1-18-09 RE deadlift:
Warmed up w/ some powercleans:
135x5
135x5
Deadlift:
135x10
185x10
225x5
225x10
275x10
285x6
Woulda done squats and such, but I was in a hurry.
I ripped my left shin open and was gushing blood…I love deadlifts.
[quote]BlackLabel wrote:
I ripped my left shin open and was gushing blood…I love deadlifts.[/quote]
Me too man, me too.
IS your knee at 100% now?
[quote]zephead4747 wrote:
BlackLabel wrote:
I ripped my left shin open and was gushing blood…I love deadlifts.
Me too man, me too.
IS your knee at 100% now?[/quote]
Theres still a little bit of cracking when I bend it, but theres no pain at all. So id say yea.
Im still gonna do another light squat session to practice driving throw with my heels tho.
1-19-09 ME bench day:
Flat bench:
135x6
135x6
185x3-paused
215x2-paused
235x1-paused
260x0 (hit the peg on the power rack)
255x0 (hit the peg on the power rack)
255x1
265x1-PR
Didnt pause the 255 or 265.
Close grip bench:
205x3
215x3-PR
225x2-PR
235x1-PR
245x0
I cant remember if I did all these sets or not
Had to do chores, so I continued the workout 1/2 an hour later
BB rows:
135x5
185x5
Pendalay rows (hybrid sumo stance):
155x5
175x5
185x5
175x5
165x5
185x5
185x5
Was planning on a 255 paused single today on bench, but both times I tried it I hit the pegs on the bench, so I just decided to touch n’ go. Maybe had 5 more pounds in me.
The most ive done on close grip is 205 for 2. So thats gone up ALOT. And Im gonna stay away from Military press for a while, I get this weird feeling in my right shoulder everytime I do them.