10/10/11
Squat DEloadish.
Warm ups
foam roll. dug deep into my back today. ive been putting this off, and i feel like a king now
abduction
pull thrus
hip stretches
Cambered Bar Free Squat
Barx4x3
147lbsx3
213lbsx3
257lbsx7x3
GHRx 15,12,12
Ab Rollouts 3x
CSR Side Bends 2x10
Hanging Leg Raises 45 back ext 2x15
[quote]GhostOD wrote:
Damn dude, that’s strong. Thought it was gonna crash on ya but you powered through. How much do you think the bands take off?
[quote]WhiteFlash wrote:
[quote]GhostOD wrote:
Damn dude, that’s strong. Thought it was gonna crash on ya but you powered through. How much do you think the bands take off?[/quote]
Thanks man, I kinda feel like it was a bit of a cheap PR though. It was only my second time doing the exercise. it DID move me up one spot in my teams pecking order though, as i out benched one of the more veteran guys. I’m honestly not sure what the poundage out of the bottom is. My training partner Nate always measures it out, but I’ve never asked him what it came out to. If I had to guess, its probably 130-150 off at the bottom and not very much at the top.
( to be honest, i dont really like this exercise. its too easy, i’d rather do something a bit more humbling. but these guys are all multiply, and usually favor exercises that allow them to handle more weight, ya know?)
ahhh so this is where the ghost lays his hat, fucking awesome lifting bro, and only 20!
[quote]MattyXL wrote:
ahhh so this is where the ghost lays his hat, fucking awesome lifting bro, and only 20![/quote]
Thanks, and welcome to my neck of the woods. Stop back anytime.
11/10/11
35 minutes of incline walking.
12/10/11
Raw Bench and a bunch of stuff.
Warmup:
BPA
Dislocations
Tornadoes
Rotations
Depth Pushups
2 matsx3
3 matsx3
4 matsx3
Pullups 3x
Bench
Barx3x3
60kgx6
70kgx6
75kgx6
80kgx6
90kgx5 ( five second pauses)
95kgx5 ( five second pauses…BRUTAL)
Added Two Board, all close grip
110kgx5
120kgx5
130kgx5
Chest Supported Row 2.5 plates x6x5
Floor Extensions
Scott Curls
13/10/11
Excellent day of pulling!
Warmup
foam roll lots
LAX ball glutes, pecs, tris
Abduction 3x
Pull throughs 3x
Hip stretching
Kneeling Jump 4x3
Power Cleans
60kgx3
70kgx2
80kgx1
Deficit Deads. 2 inch mats, all sets sumo, most sets belted.
112.5kgx3x1 speed
155kgx2
162.5kgx2
170kgx2
175kgx2
180kgx2
185kgx2
190kgx2
Glute Ham Raises
b/wx5
2.5kg behind headx5
5kg behind headx3x5
Hanging Leg Raises 5x5
Shrug machine 3x12
If anyone on the east coast wants to do an untested multiply meet in the spring, they should really get at me sometime in the new year. We’re a small club and really need the support.
Just started doing the Tornadoes myself when I saw it on the FTS site, good stuff, tornadoes coupled with dislocates and pullaparts have made my shoulders feel %80 better.
[quote]MattyXL wrote:
Just started doing the Tornadoes myself when I saw it on the FTS site, good stuff, tornadoes coupled with dislocates and pullaparts have made my shoulders feel %80 better.[/quote]
I like em, it’s a nice quick warmup. Even the guys who are prone to skipping warm ups should be able to make time to throw those few movements together, right? Lookin large in the avi, btw.
No training today, shirt work tomorrow. BUT we did get a couple new attachments for our pulldown station today! All were courtesy of Spud Inc. We got a fat v bar for pressdowns, a fat staight handle, and a fat neutral grip handle for pulldowns and rows.
Also, for the guys who’ve mentioned how cool our gym is ( and it IS cool), I’m going to be doing a video tour of our place once we get the rest of our gear from Spud Inc! Stay tuned
16/10/2011
BENCHING, YO
Warmup:
band 3 ways
lax ball pecs, tris. foam roll back
Band pec stretch 3x
Grippers 25 rreps each hand
Plyo Pushups, finished with 2x3 to 4 floor pieces
Bench
barx3
bar double monster minisx3
60kgx dbl mMMsx3
80kgx dbl MMsx3
90kgx dbl MMsx3
110kg dbl MMsx3 to a two board
removed bands, added single ply titan shirt. all remaning sets to two board.
120kgx3
140kgx3
150kgx3
160kgx2
170kgx1
180kgx1
Switched 2 board for a 5 board, shirt off. Close grip lockouts.
140kgx5
150kgx5
CSR 3x12
Fat V Bar Pressdowns 3x12
Lateral Raise 3x12
I was pleased with the shirt work. The 180 felt super super easy. I’m going to try it for a triple next sunday.
1710011
Warmup
Abduction pull thrus 3x10
Foam Roll IT and Back
Hip stuff
Kneeling Jumps broad jumps
b/wx2x3
10lbs d-bellsx1x2
15lbs d-belsx2x2
Free Squat. Straight weight.
Barx6x3
all remaining sets were singles
60kg
80kg
100kg
120kg
140kg- added my old school single ply metal squatter
160gkg- wraps on for all remaining sets
180kg
200kg- straps up
220kg
227.5kg PR, first video. my first 500lbs squat!
240kg - added reverse mini band
250kg PR, second video ~ this will be my opener in january. I’ll get this video up once my training partner loads it up.
Elevated Ab Wheel Rollouts 3x10
GHR 3x10
Hey just checked out your log- nice stuff here, good weight. I wish I could get in the gym 4x a week to do a full westside split. Currently am just doing the big three on separate days, incorporating speed work more frequently and adjusting my assistance work.
[quote]byukid wrote:
Hey just checked out your log- nice stuff here, good weight. I wish I could get in the gym 4x a week to do a full westside split. Currently am just doing the big three on separate days, incorporating speed work more frequently and adjusting my assistance work.[/quote]
Thanks for stopping by man. Nothing wrong with training 3 times a week, I’m just getting used to the 4 day now. I’m still new to westside. Do you keep a log on here? I’ll check it out
Congrats on the PR!
[quote]MattyXL wrote:
Congrats on the PR![/quote]
Thanks man! It’ll be 600 for the meet in january
You’re moving some big weights. I’ll be following your meet prep and stealing some ideas.
My log.
19/10/11
Pretty sucky session. I had some personal stresses that I kinda carried with me into the gym today. Thank god it was scheduled to be an easy one.
Warmup
Band 3 way
Rotations
Pullups 3x
Foam Roll
Banded Pushup 3x3
Bench
3x3
added strong bands
40kgx3
60kgx3
80kgx3
90kgx3
100kgx1 → took a video to examine my technique. not really pleased with how high on my chest ive been taking my benches. I thought I was wayyyy lower. everything else looks at least acceptable, for now.
Close Grip three Board press
125kgx1
140kgx1
150kgx0 weird miss, took it too high
150kgx1
160kgx1 → PR
Close Grip Floor Press
75kgx10
80kgx10
90kgx10
D-Bell Row, no straps or chalk. Bringing up my grip.
85sx3x10
105sx3x10
blegh