[quote]Ironmantrw wrote:
10/23/08 ME Bench
Mobility Work
Floor Press 235+1chainx1 +2chainsx1 +3chainsx1 +4chainsx1 +3chainsx1 +2chainsx2
Face Pulls 180x8x4
Machine laterals 150x10x4
Comp grip 4board press 300x5 310x5 320x5 330x5 340x5
Rope Pushdowns 100x15x4
Elbows were really sore because of the dumbell rows on saturday. I decided to go really light on the pushdowns just to get some blood in the joint. Hope it helps[/quote]
You keep that up you are going to be a terror in your next match.
10/25/08 DE Squat
Mobility Work
SSB Squat 300+average bandx2x10
Modified Glute Ham BW+25x10x4
Hammer low row(low position)410x5x4
Shrugs 675x5x4
First time ever squatting with bands. I was really surprised at how well I handled the bands. I may have been too light. Everything was light today especially the squats. Great workout.
Eco,I’ve been lifting this way for 15 years. But I started using some of Westside principles with modification about 5 years ago. As I went along I changed my routine even more by rotating my accessory work and max effort work more often.
Willy I bet I don’t live as far away as you think. I live right in the pickle capital of the US.
Elaikases, I’ve got to enter a meet before I can terrorize anyone, but I’m working on that. The meet part that is, not the terror part.
10/26/08 DE Bench
Mobility Work
Bench 230x3x8
Cable Laterals 40x10x4
Comp Grip 4board 340x5 350x5 360x5
Rope Pushdowns 130x15x4
Cable laterals hit my upper back more than my shoulders. Might be something I need to save for later.
[quote]Ironmantrw wrote:
Willy I bet I don’t live as far away as you think. I live right in the pickle capital of the US.
quote]
Know a great guy that worked for GP Bowdwens for a lot of years Iron. That is pretty country down thru there.
[quote]j_willy3 wrote:
Ironmantrw wrote:
Willy I bet I don’t live as far away as you think. I live right in the pickle capital of the US.
quote]
Know a great guy that worked for GP Bowdwens for a lot of years Iron. That is pretty country down thru there.[/quote]
My brother-in-law worked at the OSB plant in Dudley before it closed down and I’ve got a friend that lifts at my gym that used to work in there also. I’m not aware of anyone who worked in Bowden. I think that plant is closed too.
I’m really liking the floor press and the board press. I’m going to give the box squat a try on my next DE squat day. I’m working hard to catch your deadlift. Thanks again for the advice.
11/01/08 ME Bench
Mobility Work
Floor Press 240+1chainx1 +2chainsx1 +3chainsx1 +4chainsx1 +3chainsx1 +2chainsx2
Cable side laterals 40x10x4
Face Pulls 180x10x4
Comp grip 4board 340x5 350x3 315x8x2
Rolling DB tricep press 35x15 40x15x4
I was wasted after the floor press. Nothing new to add.
11/03/08 De Squat
Mobility Work
SSb Box Squat 300+average bandx2x10
Modified Glute Ham BW+30x10x4
Hammer High rows(low position) 430x5x4
Shrugs 650x5x4
Measured the tension on bands at the top around 75lbs per band. Weight was too easy. I’m thinking about moving up on the weight or adjusting the tension on the bands. I don’t want too much tension at the bottom the bands are already pulling me out of the rack at the top. I have no trouble locking out just a little difficulty getting set up.
[quote]Ironmantrw wrote:
11/03/08 De Squat
Mobility Work
SSb Box Squat 300+average bandx2x10
Modified Glute Ham BW+30x10x4
Hammer High rows(low position) 430x5x4
Shrugs 650x5x4
Measured the tension on bands at the top around 75lbs per band. Weight was too easy. I’m thinking about moving up on the weight or adjusting the tension on the bands. I don’t want too much tension at the bottom the bands are already pulling me out of the rack at the top. I have no trouble locking out just a little difficulty getting set up.[/quote]
I’ve been having that trouble too - getting yanked backwards as I unrack the weight. Still figuring out where the sweet spot is for securing the bands.
I don’t think there is a sweet spot when you have to walk it out. Westside recommends using a monolift, but since I don’t have access to one I guess I’ll just have to deal with walking it out. Just have to cut it down to a minimum.
IM,
I’ve been reading your logs. Your lifts are coming up smartly - when do you compete next?
You mention mobility work, but don’t go into detail. What are you doing? I ask because I need to add it to my workout, but don’t know what to do.
Train Harder,
Old Lardass
[quote]mjnewland wrote:
IM,
I’ve been reading your logs. Your lifts are coming up smartly - when do you compete next?
You mention mobility work, but don’t go into detail. What are you doing? I ask because I need to add it to my workout, but don’t know what to do.
Train Harder,
Old Lardass[/quote]
The mobility work is some of Eric Cressey and Mike Robertson’s stuff mixed in with some foam rolling. It varies from one workout to the next depending upon what lift I am working that day. If you want I can go into more detail later.
As for competition, I haven’t found anything close by to lift in lately. I’m hoping there will be a UPA state meet in January. Right now I’m not sure because the Chairman has run into some legal problems that I hope are cleared up before the meet.
11/05/08 DE Bench
Mobility work
Bench 230x3x8
Cable Laterals 45x10x4
Cable W’s 120x10x4
Comp Grip 4board 315x3 325x3 340x3
Rope pushdowns 160x15x4
Didn’t have it mentally for the 4boards (no good spotter)so I decided to keep it somewhat light. The W’s are something new I’m trying to stretch out my shoulders. It’s supposed to work the middle and upper back somewhat but it also puts a good stretch in the shoulders.
I really like the box squats you suggested. When I sit back to the box my knees and low back are pain free. I’m not sure if its from a lighter weight or a change in squating form.
[quote]ecogenx wrote:
I really like the box squats you suggested. When I sit back to the box my knees and low back are pain free. I’m not sure if its from a lighter weight or a change in squatting form.[/quote]
Um…both?
[quote]skidmark wrote:
ecogenx wrote:
I really like the box squats you suggested. When I sit back to the box my knees and low back are pain free. I’m not sure if its from a lighter weight or a change in squatting form.
Um…both?[/quote]
I was pain free doing the box squats. I was only using 315 though for 2 reps. Next time I’ll up the weight and see what happens.
10/07/08 ME Squat
Mobility Work
Rack Pulls 550x1 585x1 605x1
Very short workout today. Got wrapped up in a conversation with a training buddy. A big no no.
[quote]Ironmantrw wrote:
Shrugs 650x5x4
[/quote]
good lawd
11/12/08 DE Squat
Mobility Work
SSB Squat 300+average bandx2x10
Single leg seated curls 100x10x4
Hammer low Rows 450x8x4
I increased the tension on the bands on squats by using an extra dumbell. I didn’t lose any speed but they really kicked my ass.