Fletch's New Log

Training Training Logs
161

I always go back to Westside(ishness)… It’s too much fun and perfect for my training ADD. It’s like the only program I can stick with long term because of the variety.

What’s held me back in the past on the program:
*trying to get too fancy. time to stop it.
*only take ME work to TECHNICAL FAILURE, In case I didn’t hear myself in my head that time I’ll repeat… ONLY TAKE IT TO TECHNICAL FAILURE. That is, keep going up in weight, and then when your form breaks down a lot, don’t do any more sets. No more fishing rod DLs, no crazy knees caving.
RTM- Use this for Rep Technical Max instead of RM for rep max when logging ME work. DO IT!

–ME Movements–
Squat/DL:
SSB Squat
Mid-Shin Pull
Manta Ray Squat

Bench:
1-Board Press
CGBP
Band Press

–DE Cycles–
Lactic Acid Cycle: no heavy work after speed work
Standard Cycle: always work up to a heavyish to heavy triple, at least 80 percent after speed work
Heavier Cycle (less volume, more rest) work up like above accept to double or single to at least 85 percent
except for bench, introduce more accommodating resistance per cycle since it actually helps with that lift but still use straight weight when working up after speed work

–Supps–
2 supps after the main movement
Only do on ME Days

Squat/DL:
If ME Squat Supp 1 is a pull and 2 is squat; if ME Pull, then vice versa
Narrow Stance High Bar in Oly Shoe Squat (Done PL style)
Pause Squat
Rack or Block Pull from just below knees
Deficit Pull

Bench:
CGBP
Spoto Press

–Assistance and Accessory–
whatever, just make sure it adds muscle balance, prevents injury, improve work capacity, and doesn’t get in the way of important stuff. This stays pretty much the same across all 3 week mini cycles

–First 3 Weeks–
ME: Take to 5RTM
DE: Lactic Acid Cycles
Supps: 2 sets of 8-10 reps on first supp, 10-12 reps for 2-3 sets on the second

–Middle 3 Weeks–
ME: Take to 3RTM
DE: Standard Cycle
Supps: 2 sets 6-8 on supp 1, 8-10 on supp 2

–Last 3 Weeks–
ME: Take to 1RTM
DE: Heavier Cycle
Supps: 2 sets 4-6, 6-8 on supp 2

–Peak Week–
ME: leave 4-6 clean reps for a single
DE: 5 singles at 90 percent
Supps: go easy on them
assistance/accessory: do them, but go easy on them

–Deload–
Do the Comp Lift 3 days including right before maxing
5 singles at 80 percent day 1 do some accessories for joint health and recovery
5 singles 60 percent day 2 do some accessories for joint health and recovery
5 singles 40 percent day 3 do nothing afterwards
don’t be explosive, this is a rest/heal while staying in the groove week.

162

Saturday Session

DE Bench
155x12x3 30s rest

Standing Press
95lbx3x10 90s rest between sets

Incline Hammer Grip DB Press
40lbx3x12 45-60s rest

Chins
11, 10, 5 left 1 rep in the tank on all sets, lots of rest

Machine Hammer Grip Shrugs
2wheels/side for 3x15

EZ Bar Curl / EZ Bar Skullcrushers
50x3x12 / 50x2x12 and 50x1x15

I’m keeping these DE days as my BB style days and to develop work capacity

163

Sunday Session

ME SSB Squat
315x5 Knees started to cave a little bit, and my upper back was rounding a bit so I called it quits. Next time, take smaller jumps to work in more volume

Just Below Knees Rack Pull
375x8
375x10
more weight should’ve been used but it was still solid work. Try aerobics steps next time so my back doesn’t get jarred.

Paused Squat
265x2x10 second set got tough and was a little wobbly under the weight after it so I didn’t opt for a 3rd

Swiss Ball Wall Squat
3x12 45s rest

Couple sets of back ext. for a pump to help ease the jarring of the rack pulls

Hanging Leg Raises
3x12 from legs together to legs far apart

164

Tuesday

ME Mini Band Short Pause Bench
185x5 felt heavy but very doable
195x5 felt hard, but I knew there was more in there before form broke down
200x5 a true TRM

CGBP
215x10 an RM
215x7 took plenty of rest it’s just all I had after the previous set

Spoto Press
145x2x10 these felt hard after the previous work, 1 rep left for both sets

Upright Row to Arms Parallel
30lbx3x15

Cable Row
70lbx3x15

Face Pull
40x3x15

Machine Preacher Curl / Triceps Rope Push down/out
45x3x15 / 70x3x15

165

Thursday

DE Squat
225x12x3 20-30s rest

DE DL
275x12x1 10-20s rest

BB Row
135x4x8

Trap Bar DL
275x3x8

Trap Bar Shrugs
225x3x12

Calf Raise on that nice Cybex Machine
some reps and sets that made me burn

Side Plank Raises
3x8 wow I suck at these

How I’ll do it in the future…

Use Prilepin’s Table for the squats and don’t train so close the speed spectrum

This move on to DE Box Squats ala Westside

Then move on the DE Pulls

So today would’ve run like:

Squat
5x6 with 265

DE Box Squat
205x12x3 super fast, super short rest

DE Pull

Assistance

166

Next DE Lower Day do it like this:

DE Box Squat- Lactic Acid, Standard weights with Minis, Standard weights with light bands; adjust sets and rest accordingly

DE DL- Lactic Acid, Standard Weight, Heavier, adjust sets and rest accordingly

Regular Squats w/ Prilepin’s Table, exactly how many reps depending on the day- 60percent, 70percent, 80percent

Assistance, keep it fast paced and relatively higher rep

Trap Bar Rows

Trap Bar Shrugs

Calves

Abs

167

Saturday

DE Bench (alternating between 3 grips)
155x14x3 15-20s rest

Regular BP
185x2x6
200x6
215x6 this actually felt kinda heavy, maybe only 2, 3 at most in the tank; I guess the DE took more out of me than I thought which is perfect. I get the chance to strain a little bit but do it with light weight and volume to spare my joints and get plenty of practice

Standing Press
95x2x10 2nd set was very hard
95x8 maybe 1 rep left

Lat Pull Down
got a good pump

Shrug Machine
got a good pump

DB Curls / DB Bench Ext
25x3x12 / 25x3x12

168

Sunday

Mid-Shin Height Block Pull
395x5
425x5
445x5
455x5 on the very last rep, my form broke down and my low-back rounded just a little more than I wanted

1.5in Deficit Dead
315x2x10 1st set was really hard, 2nd set was near max

High Bar Oly Shoe Narrow(er) Squat
275x2x8 these were pretty hard

Hanging Leg Raise (from legs together to spread far apart)
3x15

169

Tuesday

CGBP
205x5
225x5
245x5 both a tech. max and real max
I thought all 3 sets would be closer together to in weight, but I was really feeling it after work set 2 and went for it

CGBP
195x10 1rep left
195x9 1rep left

Spoto Press
135x12 1 rep left
135x11 max reps

DB Upright Row
15lbx3x15

Cable Row
few sets for a lat pump

Face Pulls
45x3x15

Rope Pinwheel(ish) Curl / Rope Push Out/Down
60x3x15 / 60x3x15

170

Thursday

DE Box Squats
225x14x2
-I couldn’t keep rest times down b/c my IBS was acting up real bad. But no rest period was more than 45s. To make up for that, I just tried to lift it more explosively than if I kept the rest down.
-On a positive note, the box squats felt solid. The new cues were sit into the box as opposed to on, and hard shins/knees and push the hips forward violently when initiating the ascent.

Regular Squat
275x2x6
295x2x6
solid work… but I probably should’ve pushed the weight a little more on the last set in retrospect

Speed Pulls
275x10x1
Back is still fairly sore from last ME leg day so I didn’t do the full 14 sets

Leg Press
3x15

Cybex Machine Seated Shrugs
3x12
I like these cybex machines

Cybex Calf Raises
3x12

Stir the Pot
3x12

171

Saturday

DE Bench Press
155x14x3 very short rest

Regular Bench Press
185x6
200x6
215x6
230x6 maybe 1-2 reps left in the tank

Standing Press
95x3x10

Lat Pulls Downs

Upright Rows

Arm DB Superset

172

Sunday

Manta Ray Squat
285x5
315x5
335x5 Upper back was starting to collapse and quads were threatening to give out, If I went for another set I would’ve pitched forward for sure and GM’d the weight up if it went up at all

Rack Pulls Just Below Knees
385x10
405x10

Pause Regular Squat
265x9
265x8
just need to use less weight on these

Swiss Ball Quad Exercise
3x15

Back Ext
2x10, just trying to pump my back not work the muscle

Hanging Leg Raise
3x12

173

Normally I would’ve done this one Tuesday, but got a cold so I postponed so I could do better work here on Wednesday. It was a success.

Wide(er) Grip BP
215x5
230x5
245x5 might have been another rep, but it would’ve been ugly

CGBP
185x12
200x8

Spoto Press
135x2x12

Upright Rows

Cable Rows

Face Pulls

Cable Arm Superset

174

Thursday

DE Box Squat
225x16x2

Regular Squat
275x6
295x6
295x6
315x6
none of it was a strain at all, felt pretty solid. I’ve gotta feel free to let my knees travel a little more so I get more rebound in the bottom.

DE Deadlift
275x12x1

BB type stuff and abs

175

Sunday

DE Bench w/ 50lbs Chains
185x10x3

Regular Bench
215x2x4
230x4
245x4 not too bad, probably 3 in the tank

Standing Press
115x2x8
115x7

Lat Pull Downs

Machine Shrugs

Arm Superset w/ DBs

176

Monday

ME High Bar w/ Oly Shoes Squat
315x3 Not hard
340x3 getting challenging
365x3 ended up being a true max; there was only a little bit of lower back rounding but bar stayed over mid-foot and overall felt good so I’ll take it

Paused Regular Squat
275x8
295x2x8 decent strain on last set

Rack Pull just below knees
435x2x6

BB stuff and abs

177

Wednesday

ME Mini-Band BP
195x3
210x3 true max, harder than I though it would be
185x3

CGBP
200x9
215x8
try 225 for the top set next time

Spoto Press
145x10
155x9
try 155 for both sets next time

BB stuff

178

Friday

Prefatigue/GPP
Tire Flipping for a couple minutes, really just getting the feel for it. Got a little out of breath and a solid pump in my glutes and low back

Regular Squats
315x2x4
340x2x4
could never really find a good groove, I actually liked doing the DE work prior to the free squats better and it made me not worry about the weight either since I knew I was already fatigued which I liked better.

DE Squats w/ Chains
265x4x2 it was too heavy to get any snap at all off of the box
245x4x2 much better, but 225 across the board would’ve been best; maybe it’s because I did the free squats first this time

DE Deads
275x8x1 these felt solid

BB Row
155x3x8 these felt really solid too

I wanted to do some more work, but the gym closed and they started running people outside :frowning:

179

Saturday

GPP/Pre-Fatigue:
Push Up
20 Rest/Pause 10 R/P 7 R/P 7 R/P 6 R/P

DE Bench w/ Chains
195x9x3
Always good snap on the first rep, by the third rep it always seemed to slow down

Bench Press
200x4 smoke show
215x4 still really easy
230x4 still several reps in the tank
245x4 I’m thinking 3 reps in the tank if I really grinded on what would have been 7
-really solid work: great form, great snap and acceleration off the chest, great follow through all the way to top, shoulders stayed feeling good, smooth no grinding on not even one rep!
-I attribute this in part to my new cue. Just before I get to part where I start to grind I squeeze my lats and triceps to the point where there going to implode and keep it up till I’m at rep completion.

Standing Press
2x8
didn’t do another set because my elbows were starting to feel ‘dry’ and achy

BB Stuff

180

Monday

Conditioning/Prefatigue:
goblet squats
35lbx25/15/10
my rest/pauses were too long; don’t get lazy and slouch like that again, your better than that

ME Mid-Shin Block Pull (just the top piece of aerobic steps and no blocks underneath 3-4in)
435x3
455x3
485x3 just about thought the bar would never break off the block but once it did and popped off it like a rocket
form was great on these. the prefatigue worked like a charm in that regard. I also really focused on ‘falling’ backward into a seat I pull from if that makes any sense at all to anyone but myself. I think DE box squats have helped a lot along with quad work.

Narrow Stance High Bar Squat
275x6 these felt so hard for some reason then I saw in the mirror I forgot my belt haha.
275x8 this time I had the belt on with a lost setting, still a pretty tough set

Front Squats
205x8 these were tough
185x9 still really tough
Now I remember why I don’t use these, they don’t really build my quads at all, it’s pretty much just my anterior midsection and upper back. Stick with manta ray squats and SSB squats for building quads and upper back simultaneously.

BB Stuff including abs