Friday- 5/10/13- DE Upper S= I think I blinked a few times. M/P= Take my bones away.
Squat- 195x5x5
DLs-240x5x5
Bench-300x6x3
Pala Press- 135x3x15
Sled Tuggin-90lbs 750 yards in 12:35
Stretched.
Packed everything in today so I could chill out a little bit tomorrow.
Sunday- DE Lower 5/12/13-
Squats- 495x9x2
DLs- 405x3x1, 495x3x1, 605x3x1
RH-360x15, 450x3x15
Pull-Ups-5x6
Monday-
25 squats with 195
25 dls with 240
25 benches with 135
100 face pulls with 40lbs
100 standing ab craps with 60lbs
Row- 500 in 1:26
Keep it up man!
[quote]IronAbrams wrote:
Keep it up man![/quote]
Thanks, man. Currently, I am squatting, benching, and deadlifting 4-5 days a week, setting up my training with block periodization, but using the westside methods. I don’t know what the fuck I am doing anymore but it is awesome whatever it is.
Tuesday- 5/14/13- ME Bench-
Shoulder Traction/PNF bullshit
Med. Grip Incline Bench- 45x5, 95x5, 135x5, 185x5, 225x2, 275x2, 335x2, 335x5x1. Super Easy. Feel kinda beat up and it was a little over 90%. PR on the double.
Incline DB Rollbacks- 40x6, 55x6, 65x6, 75x6
Snatch Grip BB Rows- 135x20, 225x6, 315x6
Later on…
90lb sled drag for 30 minutes straight. Something over a mile.
How do you program suitcase deadlifts? I was thinking of adding them into my squat day, shooting for a 6RM or 8RM with my right arm, then repeating it with my left arm. Yea or nay?
[quote]scj119 wrote:
How do you program suitcase deadlifts? I was thinking of adding them into my squat day, shooting for a 6RM or 8RM with my right arm, then repeating it with my left arm. Yea or nay?[/quote]
Go for it. I like singles and triples with a pause at the lockout. I also like going heavy as shit on them. These are extremely stressful. Finding a true 6-8rm might be tough. Plus, once the weight starts getting heavier, you aren’t going to want to do more than 3 anyway.
Thursday-5/16/13- ME Lower… Shit is getting real.
Rolled
Did Stuff
SSB Squat- 75x2x5, 165x5, 255x5, Belt
345x2
445x2
485x2
505x2
505x3x1
Fat Bar Double OH DLs- up to 385x1 then 255x5x5
Fallouts-3x20
RH-270x3x20
Stretched.
Volume was low today because I am going 95% on squats on Saturday… that’s going to suck.
[quote]StormTheBeach wrote:
[quote]scj119 wrote:
How do you program suitcase deadlifts? I was thinking of adding them into my squat day, shooting for a 6RM or 8RM with my right arm, then repeating it with my left arm. Yea or nay?[/quote]
Go for it. I like singles and triples with a pause at the lockout. I also like going heavy as shit on them. These are extremely stressful. Finding a true 6-8rm might be tough. Plus, once the weight starts getting heavier, you aren’t going to want to do more than 3 anyway.[/quote]
Thanks. I had no clue what sort of set/reps to program. I just wanted to do some core work that is more functional than cable crunches and decline situps (my definition of functional is improving deadlift 1RM).
Also, after reading your deadlift article, I treated 90% of my 1RM like it was an empty bar and had zero low back aching for the first time in months. It’s now required reading for me on DL day until I know it by heart. Thanks.
Ok… on my second rep of squats (95%) this weekend, my right vastus medialis exploded. I had bruising, swelling, tenderness, tightness, and a butt load of pain almost immediately. I have been hammering it with TKEs, scraping tools, voodoo bands, and stretches to keep it moving around. So, I don’t think it is totally effed. Just kinda effed.
Anyway, last night I floor pressed 415 twice and this morning I hit a 10lb PR of reverse band DL’s (855 with light bands). So, It really cant be too bad. Squatting without any resistance is still painful, but it is improving.
I’m going to attempt some sled dragging tomorrow.
[quote]StormTheBeach wrote:
my right vastus medialis exploded. [/quote]
How the fuck? Explain further please, or give pics of both the injured and non injured legs.
Tears quad… Pulls 855 a couple of days later. I’m thinking there’s a Meme in that somewhere.
You are a crazy SOB. I thought I pushed myself hard.
[quote]DSSG wrote:
[quote]StormTheBeach wrote:
my right vastus medialis exploded. [/quote]
How the fuck? Explain further please, or give pics of both the injured and non injured legs.[/quote]
Man, I didn’t even know that thing did anything when I squatted. As soon as I hit the hole, it felt like a lightning bolt hit it.
[quote]DoubleDuce wrote:
Tears quad… Pulls 855 a couple of days later. I’m thinking there’s a Meme in that somewhere.
You are a crazy SOB. I thought I pushed myself hard.[/quote]
Yea, the deadlifting didn’t give me too many problems. I was pretty hesitant on all my warm-up sets and it felt tight the whole time. With the 855, I just said eff it and pulled as hard and as fast as I could. It was easy.
[quote]StormTheBeach wrote:
[quote]DSSG wrote:
[quote]StormTheBeach wrote:
my right vastus medialis exploded. [/quote]
How the fuck? Explain further please, or give pics of both the injured and non injured legs.[/quote]
Man, I didn’t even know that thing did anything when I squatted. As soon as I hit the hole, it felt like a lightning bolt hit it.[/quote]
I didn’t know any heads of the quad did much when squatting. I thought they were just something purty to look at, and were built by pure swoleness. 
Training update:
I’ve just been doing the Ab Ripper X and Flirty Girl Fitness Level 2 DVD workouts everyday.
[quote]StormTheBeach wrote:
Training update:
I’ve just been doing the Ab Ripper X and Flirty Girl Fitness Level 2 DVD workouts everyday.[/quote]
You are missing out.
This will cause silicon to grow in your chest thereby decreasing ROM in the bench and resulting is amazing gains on your total.
LOL on the flirty girl workouts!
That 500m at 1:30 is no joke! What kind of rower are you on?
When I was at the Olympic Training Center in Colorado back in 95 one of the standards for us to be considered “fit” enough to get on the mat was 3 rounds of 400m rows on a concept 2 air dyne rower at under 1:30 each time with a 1 minute break in between.
On your Quad Tear: does it hurt more on the stretch or on the Flexion ? You wrapping it tightly when doing your rehab?
I don’t know why I am asking these questions you are pretty dialed on on your training so you should have your rehab covered as well.
I just think your one of the good posters on here and I read your stuff in the powerlifting forums and say to myself “Yep, he gets it!”
So much respect to you.
Oh how the mighty have fallen!
I found the corpse of your log lying on page 4 
Attempting resuscitation…