[quote]StormTheBeach wrote:
[quote]csulli wrote:
Hey I saw your article on Lift. It was really good.[/quote]
Thanks for reading![/quote]
That is a great article. And I found what looks like a great website that’s new to me. What’s the saying… 2 birds and one stone… lift a big stone, eat two large birds, get jacked… I dunno… anyway thanks for breaking down westside into something understandable. Louie, the mad super-genius, seems to have all his info about what they do over there in an indecipherable code and somehow you cracked it.
I’ve done a lot of front squatting but have never done holds. Any recommendations on what kind of weight I should use? My terrible front max is somewhere around 200-210.
Wednesday-4/4/13- ME Bench
Warmed up forever
Close Grip Incline Bench- up to 345x3 (PR) then up to 365x1 (PR/easy)
Incline JM Presses- Up to 205x6 (PR) then 135x2x20
This is all. These next two weeks are very high intensity so I am dropping some volume to make sure I live through it.
[quote]MightyMouse17 wrote:
I’ve done a lot of front squatting but have never done holds. Any recommendations on what kind of weight I should use? My terrible front max is somewhere around 200-210. [/quote]
Shoot for 150% for 10-30s for a starting point… and don’t drop it on yourself.
Thursday- 4/4/13- ME DL
Rolled all
LAXED all
Couch Stretch w/ traction
RH- 90lbsx50
Back Traction
2inch Block Pulls w/ Slighty Obese Bar- 135x5, 225x3, 315x3, 405x5x1, 495x1, 585x1, 675x1, 735x1 (PR), 765x0<~~~~ needed an inch but didn’t want to hitch it so I dropped it. I got greedy on this one.
14 inch bar sumo GMs-135x5x10
RH-180x2x20
Suitcase deads- 225x3x3, 315x2
A couple hours later I walked for 20mins on an incline (HR=155 the whole time).
Friday-AM- Walked a while
PM- DE Upper
Stuff
Bench-340x7x2
2 board close grip- up to 365x6 then 375x5
Snatch Grip 4inch Cambered bar row- 135x5x15
Saturday-4/6/13- Stuff
Tons of stretching
Bench-95lb chaos benchx4x25
Mini Band Pull Apartsx4x30
RHx a billion
More after work today.
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[quote]Ultramegasweet wrote:
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[/quote]
Thanks for sharing. hahaha.
[quote]StormTheBeach wrote:
[quote]Ultramegasweet wrote:
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[/quote]
Thanks for sharing. hahaha.[/quote]
Is this like when you accidentally enter your google search into facebook’s “What are you thinking?” box?
[quote]StormTheBeach wrote:
[quote]Ultramegasweet wrote:
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[/quote]
Thanks for sharing. hahaha.[/quote]
HAHAHA
NO DRAKE! It’s like when I think am typing words into the scrabble dictionary, but I put it in the chat box instead so someone just gets a message like…
jawal or something, LOL
[quote]StormTheBeach wrote:
[quote]Ultramegasweet wrote:
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[/quote]
Thanks for sharing. hahaha.[/quote]
sorry, didn’t mean to put this here. wasn’t paying attention
or it’s like when you are still tired and not really paying attention, catch a little laugh at yourself for being silly, and then laugh even more when the little people try to poke fun at the big person. really just loling over here
[quote]Drake37 wrote:
[quote]StormTheBeach wrote:
[quote]Ultramegasweet wrote:
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[/quote]
Thanks for sharing. hahaha.[/quote]
Is this like when you accidentally enter your google search into facebook’s “What are you thinking?” box?[/quote]
Yea. I can’t even count how many times my status has just said “Tranny Tube.”
[quote]Spock81 wrote:
[quote]StormTheBeach wrote:
[quote]Ultramegasweet wrote:
DE Lower
friday 4-5-13
warm up
Speed Squat—8x2—250 average bands
foam, parallel box
Speed DL—8x1—455
messed around with 2 sets trying to alter my setup and see if there is something better
Rack Pulls—135x5, 225x5, 315x3, 405x3, 495x3
right below the knee, i struggle with rack pulls, especially at this point
Belt Squat—1pl/sidex10, 2pl/sidex10, 2pl 25x3x10
Suitcase Deads—135/arm x5secs, 185/arm x5 secs, 225/arm x5secs
[/quote]
Thanks for sharing. hahaha.[/quote]
HAHAHA
NO DRAKE! It’s like when I think am typing words into the scrabble dictionary, but I put it in the chat box instead so someone just gets a message like…
jawal or something, LOL[/quote]
Your avatar pictures one here/cover photos on facebook are the greatest things ever.
Sweet Broad Jumping Jesus, today was awesome:
4/7/13- Sunday- DE Lower
Stuff
Squats- 550x10x1
DLs- Hook-425x5x1, 500x5x1
Reverse Hypers- Short Strap- 450x3x10
Snatch Grip SLDL- 315x3x15
Head exploded. I seriosuly think I had some kind of hypertensive event or something. Fuck it. In the words of Blaine from Predator: “I ain’t got time to bleed”… in my brain.
[quote]Ultramegasweet wrote:
or it’s like when you are still tired and not really paying attention, catch a little laugh at yourself for being silly, and then laugh even more when the little people try to poke fun at the big person. really just loling over here[/quote]
I wasn’t trying to be a dick. I just thought it was funny. Sorry dude.
[quote]StormTheBeach wrote:
Sweet Broad Jumping Jesus, today was awesome:
4/7/13- Sunday- DE Lower
Stuff
Squats- 550x10x1
DLs- Hook-425x5x1, 500x5x1
Reverse Hypers- Short Strap- 450x3x10
Snatch Grip SLDL- 315x3x15
Head exploded. I seriosuly think I had some kind of hypertensive event or something. Fuck it. In the words of Blaine from Predator: “I ain’t got time to bleed”… in my brain.[/quote]
Are the SG SLDL easier on your back than snatch grip DLs from the floor? And do they work your upper back at least nearly just as hard?
[quote]StormTheBeach wrote:
Your avatar pictures one here/cover photos on facebook are the greatest things ever.[/quote]
Aw, shucks, I put so much thought and effort into it…
Thanks for noticing tear.
Tuesday-4/9/13- s=8, m&p=7
Stuff
Rev. Band Close Grip- Light bands- up to 425x3, missed 460.
Roll Backs- 70lbsx5x6
Kroc Row- 150lbsx2x20
Bunch of seated rows
Bunch of tricep push downs
Wednesday-4/10/13-
AM- Walked on a treadmill for 20mins.
Man, I feel like shit. A combination of my training being bat shit crazy, the pollen count hitting record numbers, me trying to drop weight, and these horrific episodes of insomnia that I get, I feel like my elbows, knees, hips, and entire central nervous system is going to explode out of my body. Oh well. I just have to power through tomorrows max deads and Saturdays dynamic bench. Next week is going to be 50% on pretty much everything lifting related and life in general.
Thursday-Stuff- 4/11/13- s=fucking zero, m/p=-10
Stretched
5mins of face pulls, standing ab work, and tricep push downs (just kept doing sets of 100 with 20-60lbs on a cable machine, made it through about 300 reps of each).
20mins of 45s off/15s on w/spin bike
Benched the 50lbs dbs for 5mins straight
Stretched