[quote]WhiteFlash wrote:
You 3-boarded four-hundred and fourty one pounds!?!?[/quote]
Singly ply shirt, my raw three board ( close grip) PR is only like 375 haha
[quote]GhostOD wrote:
[quote]WhiteFlash wrote:
You 3-boarded four-hundred and fourty one pounds!?!?[/quote]
Singly ply shirt, my raw three board ( close grip) PR is only like 375 haha[/quote]
375 is still damn strong. I have a LOT of work to do.
[quote]giterdone wrote:
[quote]GhostOD wrote:
[quote]WhiteFlash wrote:
You 3-boarded four-hundred and fourty one pounds!?!?[/quote]
Singly ply shirt, my raw three board ( close grip) PR is only like 375 haha[/quote]
375 is still damn strong. I have a LOT of work to do.[/quote]
I dunno man, 375 is pretty much change around my club.
Squatting tonight, I’m going to just under 600. We also had a couple new guys start with us last night, and they don’t with really well. Finishing with around 300 for a max on their three board, and both having pretty good set ups and technique. Nice kids, too. I hope they stick around.
My radio show was on last night, and while it was fun as hell, I’m super tired today. Still got lots of school a head of me, then a quick nap before I’m off to train.
This is the facebook group for my radio show, get into it
[quote]giterdone wrote:
[quote]GhostOD wrote:
[quote]WhiteFlash wrote:
You 3-boarded four-hundred and fourty one pounds!?!?[/quote]
Singly ply shirt, my raw three board ( close grip) PR is only like 375 haha[/quote]
375 is still damn strong. I have a LOT of work to do.[/quote]
X2 on this. 375 is strong as fuck. I need to step my strength game up.
Jeeze guys, don’t let it go to my head. Save the praise for someone wicked.
21/11/2011
Warmup
lying abductions
hamstring stretch on wall
hip mobility
foam roll
Free Squats, finished with full gear
20kg/44lbsx2x3
40kg/88lbsx2x3
70kg/154lbsx2x3
90kg/198lbsx2x3
115kg/253lbsx1-belt
140kg/308lbsx1
170kg/375lbsx1-straps down, King Squatter
190kg/419lbsx1
215kg/473lbsx1-knee wraps
245kg/540lbsx1-PR- straps up
257.25kg/565lbsx1-PR
272.25kg/600ishx1 -PR
Spud Strap Abs 3x10
Had another new recruit tonight, I think these guys are gonna work out well.
23/11/2011
DE Bench, and a rant
Warmup
band 3 way
rotation
grip stuff
Buffalo Bar speed bench
55lbsx4x3
142lbsx3
142lbs 2chainx3
175lbs 2chainx3x3
175lbs 3chainx3x3
190lbs 3chainx2x3
Seated D-Bell Press 35’sx25,27
CSR 10x10
Green band Pressdon with Fat V handle x100
D-Bell Hammer 3x12
Now, for the rant.
We’ve recently taken on three new lifters.
After the speed benching, everyone excecpt for me moved onto ( I’m NOT kidding, either): shirted four board press with three reverse bands. This was far and away one of the most ridiculous things I’ve ever seen. They work up to a 2rm. So guys who can barely bench 200 are suddenly handling in the high fours? How the FUCK is that going to help their bench press? Even the stronger guys, do they really need to be handling 300lbs over what they already bench in multiply Metal Jack bench shirts? What’ the point of this? Oh, and they did this exercise for AN HOUR. We were in that fucking frosted dungeon of a gym for three hours tonight. I flat out can’t keep up training that long, for one thing. I have papers to write and tests to study for. Not very happy with my training situation right now. I have half a mind to switch to lifting in my schools weightroom, competing raw, and taking a more realistic approach. I see no use in jerking off over a ridiculous exercise variation for an hour.
^^^ never trained with a lifting team, but that’s pretty damn silly. If your school weightroom has everything you need, why not give it a few workouts and see how you dig it? You’ve got nothing to lose bud, and it might turn out to be what you need at the moment.
Ego driven?
Ego driven is right, tonight was a bit more back to normal. I dunno WHAT the fuck happened last night.
@Flash: my schools weightroom is not poorly equipped at all, decent bars ( not as good as ours), a 45 degree ext, lots of bumper plates and racks/ platforms. I’m going to try splitting my time between both for the next couple weeks. Hopefully the change of scenery will clear my head a little bit.
I’m not feeling very good about the meet in montreal. My b/w is low, everything feels heavy, I’m not sleeping well, and I’m nervous. Still 8 weeks out…
Tonights training
24/11/2011
Anyone who reads regularly knows I’m a weak puller. this is no exception.
warm up:
ham stretch on wall
foam roll
Band abduction
Sumo DL
60kgx1
100kgx1
140kgx1
180kgx1
200kgx1
220kgx1
240kgx1
195kgx2
190kgx2
185kgx2x3
180kgx2x4
D-Bell Row 3x12
45 Degree Ext with Band 3x15
GHR 3x10
Standing Abs 3x10
THIS BAND IS SO FUCKING GOOD WHAT IS THIS I DONT EVEN WHAT
Lol thats some of the stuff I don’t like about seeing equipped lifters, they do wierd shit. I can’t see there be any carry-over from 5 board, bench shirt, 3 band presses into any kind of weak point.
When you first started lifting westside style did you just jump right into it? I’m becoming driven on picking a meet in the mid summer and after wrestling ends in march I’m basically going to start gaining weight/preparing. Don’t know what I want to compete yet or anything else, but I’m trying to pick a training method. I feel like 5/3/1 while gaining weight is too slow of a progression because in one training cycle I could gain 10lbs bodyweight. Therefore, I’ve been looking into westside where the progression is really driven week to week.
[quote]PlainPat wrote:
Lol thats some of the stuff I don’t like about seeing equipped lifters, they do wierd shit. I can’t see there be any carry-over from 5 board, bench shirt, 3 band presses into any kind of weak point.
When you first started lifting westside style did you just jump right into it? I’m becoming driven on picking a meet in the mid summer and after wrestling ends in march I’m basically going to start gaining weight/preparing. Don’t know what I want to compete yet or anything else, but I’m trying to pick a training method. I feel like 5/3/1 while gaining weight is too slow of a progression because in one training cycle I could gain 10lbs bodyweight. Therefore, I’ve been looking into westside where the progression is really driven week to week.[/quote]
It was…super weird.
I guess you could say I kinda jumped right into it. I mostly got to where I am by program hopping for a couple years. I had down short bursts of westside before switching gears completely. I had read the Book of Methods beforehand, but didn’t have any further knowledge of the system. I still don’t know fuck all about it, really ( ask Stormthebeach if you ever want to really learn shit), but I will say that working within the system really taught me a lot about it.
[quote]GhostOD wrote:
[quote]PlainPat wrote:
Lol thats some of the stuff I don’t like about seeing equipped lifters, they do wierd shit. I can’t see there be any carry-over from 5 board, bench shirt, 3 band presses into any kind of weak point.
When you first started lifting westside style did you just jump right into it? I’m becoming driven on picking a meet in the mid summer and after wrestling ends in march I’m basically going to start gaining weight/preparing. Don’t know what I want to compete yet or anything else, but I’m trying to pick a training method. I feel like 5/3/1 while gaining weight is too slow of a progression because in one training cycle I could gain 10lbs bodyweight. Therefore, I’ve been looking into westside where the progression is really driven week to week.[/quote]
It was…super weird.
I guess you could say I kinda jumped right into it. I mostly got to where I am by program hopping for a couple years. I had down short bursts of westside before switching gears completely. I had read the Book of Methods beforehand, but didn’t have any further knowledge of the system. I still don’t know fuck all about it, really ( ask Stormthebeach if you ever want to really learn shit), but I will say that working within the system really taught me a lot about it. [/quote]
Yeah I took an hour or two to read the EFS basic training manual yesterday and it really outlines the westside system well. Jumps around quite a bit but I’ve got a good hold on the ideas and methods. Do you think the system will work well even if my lifts aren’t as high as many others? I’ve always had slow progression due to wrestling and not being able to eat my weight up but with this opportunity to gain I want to be able to kick it into full gear.
I think it can probably work a almost any level. I’m not super strong, either, and I plan on returning to a full westside template after Im done training for this stressful bitch of a meet.
[quote]GhostOD wrote:
I think it can probably work a almost any level. I’m not super strong, either, and I plan on returning to a full westside template after Im done training for this stressful bitch of a meet. [/quote]
Alright thanks for the input, my biggest concern is currently a lacking of a box, boards, and ghr. But GHR i found a solution to, box we will probably have by the offseason, and boards I can make. Thanks again man.
EDIT: Good luck at the meet man, whats your planned numbers?
[quote]PlainPat wrote:
[quote]GhostOD wrote:
I think it can probably work a almost any level. I’m not super strong, either, and I plan on returning to a full westside template after Im done training for this stressful bitch of a meet. [/quote]
Alright thanks for the input, my biggest concern is currently a lacking of a box, boards, and ghr. But GHR i found a solution to, box we will probably have by the offseason, and boards I can make. Thanks again man.
EDIT: Good luck at the meet man, whats your planned numbers?[/quote]
While myself and others have lots of cool tools to work with, plenty of people hae been successful without them.
I’m hoping to go about 600/420-440/530 as either a 198 or a light 220, thanks for the well wishes! Do you have a log? I’ll check it out
[quote]GhostOD wrote:
[quote]PlainPat wrote:
[quote]GhostOD wrote:
I think it can probably work a almost any level. I’m not super strong, either, and I plan on returning to a full westside template after Im done training for this stressful bitch of a meet. [/quote]
Alright thanks for the input, my biggest concern is currently a lacking of a box, boards, and ghr. But GHR i found a solution to, box we will probably have by the offseason, and boards I can make. Thanks again man.
EDIT: Good luck at the meet man, whats your planned numbers?[/quote]
While myself and others have lots of cool tools to work with, plenty of people hae been successful without them.
I’m hoping to go about 600/420-440/530 as either a 198 or a light 220, thanks for the well wishes! Do you have a log? I’ll check it out [/quote]
Yeah I should have a couple of cool things to work with like the SSB and a box as soon as christmas comes around, can’t wait.
Is this an equipped meet? And yeah my logs link is here:
The meet is a multiply meet, but I’ll be competing single ply in the squat and bench, and raw in the dl
[quote]GhostOD wrote:
The meet is a multiply meet, but I’ll be competing single ply in the squat and bench, and raw in the dl[/quote]
Ah, alright good luck man I’ll be following along.