Cable X Over (not flies, pushing inward at a ~45 degree angle, weight per side):
120x14
120x14
120x13
120x12
Pec-deck
130x13
130x13
130x12
130x12
*Notes: Hadn�??t used the HS machines since I was a hardcore newbie and don�??t know what it is about them but it�??s the most chest stimulation/activation I have ever felt. I think it might be the fixed ROM allows me to really concentrate on contracting the proper muscles, whatever it is I like it!
Saturday�??s Back
Oldschool T-bar Row:
6plates x11
6plates x9
6plates x9
6plates x9
Wide-grip Rack Chin:
90x18
90x16
90x14
90x13
*Note: The EZcurl bar�??s max at 90lbs at my gym (lame I know). Think I�??m going to have to figure out a solution for more weight to put in my lap�?�the reps are getting higher than I�??d like.
Been busy…on bench a couple days ago I missed 315 for the seconds session in a row. I was pissed. Setup felt solid, nothing “wrong”…so I don’t know. Westside thus far has seemed good for my deadlift (then again, low reps always have been), but squat and bench don’t seem to be moving much. I know, only been doing it for 7 weeks or so…it’s frustrating though.
As much as I love getting my deadlift higher…I really should be working on bringing up my weak points. All that to say, I’m trying to decide if I should give Nate’s program a spin, or go back to a traditional bodypart split. Decisions decisions…
Nate, if I remember correctly, you said you BUILT a lot of your strength on this kind of program?
xb nice job on the sumo pulls. I think you would’ve hit 375 if you’d only done one rep with 345. Next time, right?
Bug every time I see one of your chest/tricep sessions it makes me increasingly jealous, in case that makes you feel good. You suck.
xb nice job on the sumo pulls. I think you would’ve hit 375 if you’d only done one rep with 345. Next time, right?
[/quote]
I think I might just go for 350x2.
I will see how I feel though.
The weights felt heavy, but upon looking at the vids everything seemed to move fast.
I feel that when I just go all out on my deadlifts, as in shooting for a 1RM I have to take a week or more off because my back feels real banged up.
That hasn’t been that case too much so far, I’ve been doing back raises on this 45 degree hyper I got and I believe it has helped strengthen my lower back tremendously the last few weeks of using it. Plus I eat for size now and that also is helping.
I’d like to just stick with the basics, just bare bones old school type stuff. Get my big 3 up and on accesosry type stuff go to failure or as close as possible to failure.
I havn’t back squatted in over 2 months and would like to add those into the rotation of things too. I know my 300 max was with knee wraps, I don’t care if that makes it any less impressive or not, I had them so I figured I would put them to use. I will however only wear them for max attempts.
What is this program Nate has that everyone is talking about?
Someone shoot me a PM or somethin.
And my house is getting remodeled so it has been kind of stressfull the last 2 weeks. People banging on my roof at 7 in the morning.
xb - is there a reason you use the double overhand grip on deads instead of the traditional one over, one under? it seemed like your grip gave out on the 375 pull. nice work though!
Last night’s session.
squat - 6x5 @ 265
got all 6 sets
my lower back was fried doing these, damn. I’m not looking forward to 6x6! lol
bench - 6x2 @ 230
feels lighter every week! i will be hitting 315 by the end of the year. book it.
dre, those heavy squats 2 days after deads are a test of your testicular fortitude, huh? lol I’d love to tell you the 6x6 week isn’t so bad, but I don’t want to lie to you.
5x5 wasn’t exactly a cakewalk either, but I feel really good today, getting ready to start my 4x4 week tomorrow (or tonight if I get bored with the wife being out of town).
[quote]jstines wrote:
dre, those heavy squats 2 days after deads are a test of your testicular fortitude, huh? lol I’d love to tell you the 6x6 week isn’t so bad, but I don’t want to lie to you.
5x5 wasn’t exactly a cakewalk either, but I feel really good today, getting ready to start my 4x4 week tomorrow (or tonight if I get bored with the wife being out of town). [/quote]
Does your program have you doing the heavy squats after deads? I do the heavy higher rep squats on Mondays, Wednesdays I dead and then Fridays I do the same weight for squats but only 2 reps.
[quote]jstines wrote:
dre, I think yours got mixed up.
I have heavy bench on Monday, then deads Wed, then heavy squats on Friday.
I have moved things around as far as my start day for each week, but I’m still keeping the same spacing on the days. [/quote]
Maybe it’s YOURS that got mixed up! Ever think of that? Huh, did ya… lol
I was actually wondering about that from the get go. When Nate sent the program to me it was listed Friday, Wednesday, Monday. Oh well. Now we can see who makes better progress between the two of us since we are doing it differently.
Notes: I don’t know, maybe it’s just me, but has anyone ever tried the mid shin rack pulls, and find they can actually do LESS then a regular pull?
I havn’t done rack pulls from the knees, but from what I’ve heard you get more poundage, anyone have any experience with either position?[/quote]
I’d start rack pulls at knee level (or even a little above if you do 'em in the vertical smith), take the exercise to it’s strength limit (or where it becomes too dangerous to do… Like 680-750 lbs for 6-10… More if you do max-strength training with lower reps on it, though I’d consider that somewhat foolhardy… I do my 6-9 and 9-12 sets in breathing fashion as it is, so I’m lifting my 3-8 RM up to twice already as much as I could with a regular straight-set…),
then, once you’ve managed that feat, lower the pin one hole and take the exercise to it’s limit again… Repeat until you find that you’re starting too low (have fun trying to get to the last hole, it’s not possible ;D).
[quote]dre wrote:
xb - is there a reason you use the double overhand grip on deads instead of the traditional one over, one under? it seemed like your grip gave out on the 375 pull. nice work though!
Last night’s session.
squat - 6x5 @ 265
got all 6 sets
my lower back was fried doing these, damn. I’m not looking forward to 6x6! lol
bench - 6x2 @ 230
feels lighter every week! i will be hitting 315 by the end of the year. book it.[/quote]
His grip will adjust fast enough (though I’d use a pair of good straps on those sets anyway, your forearms won’t magically grow weak due to that…
If you’re pulling some weight, that is), it was me who originally suggested the dual-overhand if I remember correctly (seen far too many people tear a bicep just because the bar caught on their trousers and such).
