[quote]FightingScott wrote:
crod266 wrote:
so fighting scott, how are you liking the program, would you recommend it?
My Flat Barbell Bench Press sucks. Other than that I think I’ve got myself a pretty good program.
[/quote]
good to hear the program is good but im with you on the bench press sucking. My bench blows 2 haha
[quote]crod266 wrote:
FightingScott wrote:
crod266 wrote:
so fighting scott, how are you liking the program, would you recommend it?
My Flat Barbell Bench Press sucks. Other than that I think I’ve got myself a pretty good program.
good to hear the program is good but im with you on the bench press sucking. My bench blows 2 haha
[/quote]
Get Back to me when your Dumbbell Row exceeds your Bench Press, When you’re Doing Dips with 135lbs, and you’re doing your Max on Bench with Weighted Chins for reps. Only then can you understand my frustration.
I’m thinking that after I finish out this new Dynamic Bench 3-Week Wave I will do 3 weeks of Max Reps with 185 until I get to 20 reps. Then I’ll move up to 205 until I get it for 20 reps, then I’ll move up to 225 until I get it for 20 reps. Then my Bench Press should be pretty good.
I won’t let a goal on high-rep Bench Press interfere with the cycle of going from DE Bench to High-Rep Bench every 3 weeks. So if I’m doing 185X19 after 3 weeks, I’ll go back to benching for speed with bands for 3 weeks.
Ryan Kennelly doing 405X20. How Sweet is that. Ryan Kennelly - 405x20 Bench - YouTube
Ever tried the gironda perfect curl?
[quote]Flow wrote:
Ever tried the gironda perfect curl?
Vince Gironda Perfect Curl - YouTube [/quote]
Why? My arms barely measure over 16.’ I’m probably not the best person to ask about building big arms. I’ve seen quite a few people in the gym with bigger arms than me, and some of them aren’t even as strong as me. As far as I can tell, two things seem to work for arm growth.
(1) Gain weight.
(2) Get a wicked arm pump.
That’s all I got.
I’ve known about Vince’s perfect curl and his sissy squats and all that for quite some time. I’ve never really looked into his style of training because I’m more interested in strength than size. And Vince’s style of training is all about isolation and symmetry.
Yeah, I should have clarified.
The exercise rocks and it may help you get bigger arms.
Just a thought.
7/15/2008
Box Squat:
Worked up to 365X7
Rack Deadlift:
Worked up to 500X10
Added 2 Huge Chains:
315 + Chains X 5
Dumbbell Lunge:
90X6
Lying Leg Curl:
200X16 RP then a Drop Set
Machine Crunch:
StackX12 Drop Set
I’m pretty fucking happy with 365X7. I stopped after the 7th rep because it was pretty slow but I didn’t go to failure. While 365X7 and 500X10 were good sets for me, they weren’t performed with the most balls out intensity I’ve ever used.
The Chains I used on Rack Pulls were massive and covered with grease and rust. Two pretty serious powerlifters (I think one pulls over 700) came in yesterday hauling in crates full of these chains on a push cart. We’ve talked a few times before and they’ve been gracious enough to answer my questions about DE Squats, Reverse Hypers, and other Westside-Style stuff. They pulled the cart up near me a few days ago and said “You’re a Westsider, Right? Get back to us when you can lift all these.” I don’t know where these chains came from. They aren’t of equal length and they defiantly aren’t something you can pick up at Lowes. So that’s 2 chains down, and like a crate and a half to go.
I’m looking forward to seeing what I can do with 385 in 8 days from now. After that I think it would be wise if I did a little deload and replaced an ME workout with a DE workout.
If anyone’s wondering, I do perform warm up sets but I don’t bother writing them down.
[quote]Flow wrote:
Yeah, I should have clarified.
The exercise rocks and it may help you get bigger arms.
Just a thought.[/quote]
I might give it a try. Thanks.
7/16/2008
Dumbbell Bench Press:
Worked up to 110X3
Push Press:
95X10
135X5
185X11 RP
Skull Crusher:
Worked up to 85 + Minis X 8
75 + Minis X 8 X 3
75 + Minis X 10
V-Bar Pushdown:
90X20
90X8X3
Hammer Wide Chest:
5 Sets of 8 Reps
Hammer Incline Chest:
Did a Few Sets Before and After Wide Chest
The Adrenaline was pumping for my attempt to get the 110s off my chest. After sucking so much on Close-Grip Bench just a few days ago I wasn’t so sure about attempting to get the 110s. But I did, and it felt pretty fuckin’ awesome. I had been psyching myself up for this lift for the past 48 hours. Once I warmed up with the 85s and pretty much threw them off my chest I felt like I could handle anything. Now that I know I can get these suckers off my chest for a few reps, I’ll have the confidence to get even more reps later on without the need for a spotter (which I didn’t have). Yeah, I did Dumbbell Bench Press for a Triple. What about it?
I’m still not getting much out of the 2nd and 3rd Rest-Pause Cycles for Push Press. Since it’s such a demanding full-body lift, you get pretty fucking exhausted after the first set. But I’ve made a 2 rep PR and I did it as the second exercise of the day instead of the first. But most importantly, I actually did 11 Rest-Paused Reps. And Dante doesn’t recommend doing Rest-Pause sets with less than 11 total reps, so hopefully this marks the day where my Push-Press becomes more productive.
I tried to get in more volume for Chest and Triceps than I normally do. The Pushdowns I did were super slow. I quickly counted to 10 in my head for each eccentric portion of each rep. After 4 sets of doing Pushdowns like this, the Triceps were thoroughly pumped and I had absolutely no strength left for any respectable weights on the Pressing Machine I did. Basically, after Push Press all I wanted was a good pump.
Here’s a picture of a 170lb Vegan Floor Pressing what the picture says is a 900lb stone. I doubt the stone is 900lbs (unless it’s made of lead or plutonium). But it’s still a lot no doubt.
I just thought I should share this with the world. Haven’t these guys heard of weight releasers?
The $$$ Way to do Eccentric Training
The Cheap Way to do Eccentric Training
This isn’t Rick Roll. The First Video really is of a giant Robot Smith Machine Weight Elevator that lets you do heavy eccentrics.
7/17/2008
Dumbbell Row:
Worked up to 222X6
HS Pullover:
2 Plates X 10
4 Plates X 5
6 Plates X 15 RP
Rickshaw Shrug:
315X19
315X23
365X25
405X15
Seated Dumbbell Power Clean:
25X5
55X5
Pull-ups:
BWX10X3
BWX9
BWX4
I would have gone for more reps on Dumbbell Rows but the plates kept falling off the handle. Looks like 212 is what I’m gonna be working with in the future. I tried strapping the plates on the handle with a Mini-Band after I rowed for the right side but even with the mini-band squeezing the weights on, they fell off after rep number 6.
The Rickshaw Shrugs were done without straps. This is pretty good for me since my best set of shrugs is 405 on a straight bar with straps for 4 sets.
I figure now that I’ve maxed out dumbbell rows, I’m going to need to rely a lot on Pull-ups, Shrugs, T-Bar Rows, Rack Pulls, and Deadlifts for further back development. My Lats were actually pretty sore before this workout from all the rack work I did two days ago.
Short term I want to Row 212 for at least 15 reps before winter and Power Snatch 225 soon after that. A 135 weighted Pull-up would be nice but the 212X15 will defiantly come first. Long term I just want my back strength to keep progressing at a rate that lets me keep improving my overall strength. And I want my back to look like this guys…
(That’s not me. My Entire Back is only about as big as his erectors/mid-traps alone).
I’ve already stated that I’m not that big of a guy. Here’s what I’m working with right now. Yes, I have no arms or shoulders and tiny wrists. I could probably stand to start doing some lateral raises. I’m also leaning forward so the shadow of my head made by the light doesn’t cover everything.
[quote]FightingScott wrote:
crod266 wrote:
FightingScott wrote:
crod266 wrote:
so fighting scott, how are you liking the program, would you recommend it?
My Flat Barbell Bench Press sucks. Other than that I think I’ve got myself a pretty good program.
good to hear the program is good but im with you on the bench press sucking. My bench blows 2 haha
Get Back to me when your Dumbbell Row exceeds your Bench Press, When you’re Doing Dips with 135lbs, and you’re doing your Max on Bench with Weighted Chins for reps. Only then can you understand my frustration.
I’m thinking that after I finish out this new Dynamic Bench 3-Week Wave I will do 3 weeks of Max Reps with 185 until I get to 20 reps. Then I’ll move up to 205 until I get it for 20 reps, then I’ll move up to 225 until I get it for 20 reps. Then my Bench Press should be pretty good.
I won’t let a goal on high-rep Bench Press interfere with the cycle of going from DE Bench to High-Rep Bench every 3 weeks. So if I’m doing 185X19 after 3 weeks, I’ll go back to benching for speed with bands for 3 weeks.
Ryan Kennelly doing 405X20. How Sweet is that. Ryan Kennelly - 405x20 Bench - YouTube [/quote]
Ok yea its not that bad for me lol
7/19/2008
Light Band Box Squats:
225X2X6
Platform Speed Pulls:
225X1X7
Dumbbell Lunge:
45XSome
90X12
45’ Hyper:
35XSome
95X8X2
95X20
Abs:
Meh…Pass on that one
Another Lunge PR. Woop-de-fucking-do. I’ve done 5 sets of 5 with 225 for Reverse Lunges with the Front Squat Barbell Position. That was back in the Spring. The reason the weights are lower now is I’m doing more reps, I’m touching my knee to the ground, and I’m doing walking lunges.
In other news I’m thoroughly ashamed that I’ve posted twice outside of this log since I said I wouldn’t. I feel so dirty posting in the Alpha Cell. It’s just embarrassing for everyone involved.
In other news my boss was pretty pissed at me today for no legitimate reason. I don’t want to give away too many details just in case someone learns my real name (it’s not Scott) and from there is able to derive what I’m talking about. Let’s just agree to say that hormones are to blame.*
I have a sweet glute pump right now. All my bodyweight is located in my ass and traps. It’s becoming pretty hard to find shorts that fit when your waist is around 32’ and your ass is 40 something. If you’re deadlifting more than me, don’t bother going into a J-Crew outlet.
Good job big guy. Visit ginger_spartan training log 
I had 2 more questions for you fighting scott, DId you have a day were you tested out your maxes or did you already now them and second, how do you feel about starting at phase two if your looking for mroe size then strengh
[quote]crod266 wrote:
I had 2 more questions for you fighting scott, DId you have a day were you tested out your maxes or did you already now them and second, how do you feel about starting at phase two if your looking for mroe size then strengh[/quote]
I’m following the Westside template right now. The only differences are (1) I’m following an 8-day week and (2) I have two extra workouts dedicated to Upper Back.
Day 1: ME Squat/DL
Day 2: ME Bench
Day 3: Upper Back (Horizontal Pull)
Day 4: Off
Day 5: DE Squat/DL
Day 6: DE Bench
Day 7: Upper Back (Vertical Pull)
Day 8: Off
The entire point of Max Effort days is that you max out that day on a lift. While I don’t Max out all the time on these days, I go heavy enough that I’m breaking PRs and that I can get a good idea of what my Max is. But the point to take home is I handle weights very, very close to my max on a regular basis.
How do I feel about starting a phase geared towards more size than strength? Size isn’t my #1 priority. I don’t intend to ever step on stage for a bodybuilding competition.
My goals right now revolve around me getting strong enough so that I can be competitive as a powerlifter in either the 181 or 198 pound weight class. But that’s not to say I’m not trying to gain muscle. I’m eating 5 or 6 times a day. I’m regularly lifting heavy weights. I’m not on any phase or wave or anything. I’m just trying to get jacked.
If you, or anyone else is thinking about doing a “Size” phase or a “Strength” phase, then this is my humble advice: Pick your goal. Do you want to be a bodybuilder. Then go do DoggCrapp. As far as I can tell, that is THE program to do if muscle mass is your priority.
If you are a bodybuilder, then you are on a Constant “Size” Phase. If you want strength, then pick a powerlifting program. Westside, Sheiko, Smolov, Block Periodization, Bulgarian Olympic Lifting, Strongman, Metal Milita, whatever. All of those have produced brutally strong athletes.
But I am under the impression that the Westside style of training is the most effective way to train for strength. Box Squatting, Dynamic Effort work, and all that. If you are a Strength Athlete then you are on a constant “Strength” Phase.
If you can’t Squat 300 pounds and Bench 200 pounds, then you shouldn’t use Bands if you Choose Westside. If you haven’t been lifting for 2 years and aren’t ready to completely obey Dante’s genius, then you aren’t ready for DoggCrapp.
DoggCrapp will make you Strong. Westside will make you Big. If you don’t have goals, then don’t worry about phases.
[quote]FightingScott wrote:
crod266 wrote:
I had 2 more questions for you fighting scott, DId you have a day were you tested out your maxes or did you already now them and second, how do you feel about starting at phase two if your looking for mroe size then strengh
I’m following the Westside template right now. The only differences are (1) I’m following an 8-day week and (2) I have two extra workouts dedicated to Upper Back.
Day 1: ME Squat/DL
Day 2: ME Bench
Day 3: Upper Back (Horizontal Pull)
Day 4: Off
Day 5: DE Squat/DL
Day 6: DE Bench
Day 7: Upper Back (Vertical Pull)
Day 8: Off
The entire point of Max Effort days is that you max out that day on a lift. While I don’t Max out all the time on these days, I go heavy enough that I’m breaking PRs and that I can get a good idea of what my Max is. But the point to take home is I handle weights very, very close to my max on a regular basis.
How do I feel about starting a phase geared towards more size than strength? Size isn’t my #1 priority. I don’t intend to ever step on stage for a bodybuilding competition.
My goals right now revolve around me getting strong enough so that I can be competitive as a powerlifter in either the 181 or 198 pound weight class. But that’s not to say I’m not trying to gain muscle. I’m eating 5 or 6 times a day. I’m regularly lifting heavy weights. I’m not on any phase or wave or anything. I’m just trying to get jacked.
If you, or anyone else is thinking about doing a “Size” phase or a “Strength” phase, then this is my humble advice: Pick your goal. Do you want to be a bodybuilder. Then go do DoggCrapp. As far as I can tell, that is THE program to do if muscle mass is your priority. If you are a bodybuilder, then you are on a Constant “Size” Phase.
If you want strength, then pick a powerlifting program. Westside, Sheiko, Smolov, Block Periodization, Bulgarian Olympic Lifting, Strongman, Metal Milita, whatever. All of those have produced brutally strong athletes. But I am under the impression that the Westside style of training is the most effective way to train for strength. Box Squatting, Dynamic Effort work, and all that. If you are a Strength Athlete then you are on a constant “Strength” Phase.
If you can’t Squat 300 pounds and Bench 200 pounds, then you shouldn’t use Bands if you Choose Westside. If you haven’t been lifting for 2 years and aren’t ready to completely obey Dante’s genius, then you aren’t ready for DoggCrapp.
DoggCrapp will make you Strong. Westside will make you Big. If you don’t have goals, then don’t worry about phases. [/quote]
okay I gotcha man thanks.When I mentioned phase two I ment for beast building, I didnt realize you switched haha
7/20/2008
Speed Bench:
135X3X8
3-Board Press:
255X3
Dumbbell Jerk:
45X5
65X3
75X1
85X1X2
V-Bar Pushdown:
100X10X5
Dumbbell Lateral Raise:
35X12RP
25X10X5
Board Pressing alone is, as usual, an awkward ordeal. I think 255X3 is a slight improvement over my previous best of 235X7 that I did 3 weeks ago.
Dumbbell Jerks were pretty cumbersome. The right arm was easy but the left arm I just couldn’t get the Dumbbell to sit right on my shoulder.
I’m feeling pretty gay for doing so much volume with Pushdowns and Lateral Raises. Yuck. Saw some “MMA” kids at the gym today, though. At least I’m not them.
7/21/2008
Weighted Chin-up:
70X10 RP
Chest-Supported Row:
4.5X14 RP
Mini-Band Pull-Apart
40
Dumbbell Curl:
65X20 RP
I made PRs but they were minimal. In order to make more progression with Chin-ups I’ll need to do 7 straight reps as part of a RP set. I’ve been stuck at 6 straight reps for a long time and 7 straight reps with 70 pounds has been something that I’ve wanted to do for a long time. Several months or so.
I should probably start doing Pull-Aparts with the Light Band.
Next Time I do Curls I’ll be using the 70s. Once I get to the 85s, hopefully I’ll have big arms.
I tried setting up Kelso Shrugs with a Cambered bar but it didn’t work out too well. Gonna have to cross that exercise off for good. Too Bad. It sounds so good on Paper. I’ll probably replace it with seated dumbbell snatches.
Puttin 385 on the Bar for Squats on the 23rd. Can’t wait to see how that goes.
Here’s a video of Kevin Levrone talking about his “secret” to getting so jacked. This was taken at the most recent Arnold Show. Yeah, I’m more interested in strength than size, but Kevin benched 500X3 in preparation for the Olympia. And he knows how to put on muscle in a short amount of time. I’d be stupid not to listen to what he has to say.
Starts around 4:30.
Ricky Bruch CHEAT Curls about 375 in this video.
If you haven’t seen it, everything about it is awesome. I wish I could find this documentary with subtitles.
If you don’t like the song in the video, eat a dick.
I want to do reps with 275 with the exact same form he uses right before he throws the barbell into the squat rack.
