Jake's Westside Log

Training Training Logs
41

ME Bench

Barbell Bench
1x10x45
1x8x135
1x5x155
1x1x185
1x1x205
1x0x215
1x0x215
1x0x210

Dumbbell Rows
1x8x65
3x5x100(PR!)

Dumbbell Floor Press
1x8x50
3x6x70

OHP
1x10x45
3x10x95

OK this is probably the most frustrating thing ever. idk how long its been since I PRed on bench. I’m thinking of just dropping dynamic bench day and making them both max effort cuz i just need to bench more.

42

ME Deadlift

So my hip has been bothering me the past few days, and I wasnt sure if i was going to be able to deadlift. Today i went in and warmed up and it was still bothering me so I decided to not aggravate it and not do them. Today ended up as more of a bodybuilder day cuz i couldnt think of anything beneficial that didnt have hip flexion. So I ended up doing a bodybuilder workout, leg extensions and leg curls.It was kind of a nice change aiming for a good pump lol.

Leg extensions
3x10

Leg curls
4x8

43

ME Bench

Pussy Pad Benching
1x10x45
1x5x135
1x5x155
6x3x185
2x3x195

Skullcrushers
3x8x55

Dips
3x10

44

[quote]confusedjake wrote:

OK this is probably the most frustrating thing ever. idk how long its been since I PRed on bench. I’m thinking of just dropping dynamic bench day and making them both max effort cuz i just need to bench more.[/quote]

regarding this part …I looked back at your ME Bench days . I notice that there’s not many 90%-plus singles . 90% of 210 is 190 lbs . maybe throw in a series of 190-205x1’s in each week…but you may need a de-load after 3 weeks of that .

I could be totally wrong on this…but it worked for me.I was stuck much longer than you ; I started using 90%-plus singles , and my 1RM started moving.

45

[quote]marlboroman wrote:
confusedjake wrote:

OK this is probably the most frustrating thing ever. idk how long its been since I PRed on bench. I’m thinking of just dropping dynamic bench day and making them both max effort cuz i just need to bench more.

regarding this part …I looked back at your ME Bench days . I notice that there’s not many 90%-plus singles . 90% of 210 is 190 lbs . maybe throw in a series of 190-205x1’s in each week…but you may need a de-load after 3 weeks of that .

I could be totally wrong on this…but it worked for me.I was stuck much longer than you ; I started using 90%-plus singles , and my 1RM started moving.

[/quote]

You know thats something I didnt think of doing, and idk why lol. It has worked in the past for my squat. Would you reccomend doing just the singles for my work sets? or a few sets of triples beforehand? Also how do my warmup sets look? It’s harder for me to figure out how much I shuold go by since my bench is so low. To me it seems like my body is ready for my work sets, is that pretty much all i should be judging my warmup sets on?

46

I add the singles/PR attempt after my main ME lift ; but only planning that for week 1 , and probably week 2 of a 3 week meso-cycle . that 3rd week I’m gunnin’ to PR/max on the ME lift …adding heavy singles on top of that may be asking for an injury . but if I’m having a shit session , I avoid the 90% area altogether…again , no point in gettin’ hurt .

so todays session looked like this :

warm-ups

1 board press / ME bench movement
135x3
155x3
175x3
195x3

full ROM single
215x1 for a PR
205x1
195x1
195x1

next week I’ll be shooting for 200x3 on my last set of 1-boards ; and I’ll probably throw in 2 or 3 full-ROM singles…or doubles , but probably NOT go for a PR (but ya never can tell!)

47

[quote]marlboroman wrote:
I add the singles/PR attempt after my main ME lift ; but only planning that for week 1 , and probably week 2 of a 3 week meso-cycle . that 3rd week I’m gunnin’ to PR/max on the ME lift …adding heavy singles on top of that may be asking for an injury . but if I’m having a shit session , I avoid the 90% area altogether…again , no point in gettin’ hurt .

so todays session looked like this :

warm-ups

1 board press / ME bench movement
135x3
155x3
175x3
195x3

full ROM single
215x1 for a PR
205x1
195x1
195x1

next week I’ll be shooting for 200x3 on my last set of 1-boards ; and I’ll probably throw in 2 or 3 full-ROM singles…or doubles , but probably NOT go for a PR (but ya never can tell!)

[/quote]

Ok I can definitley incorpoate that into my training. One thing I was thinking about doing was instead of my dyanmic day, just do a day of regular heavy benching. So 1 day would be ME bench variation, and the other would be just ME Bench. I think doing the singles on the ME variation day would work, and shoot for triples or singles for the ME bench day. Does that sound alright?

48

Yoke Day!!

Dumbbell Shrugs
3x20x70

Facepulls
3x5

Snatch Grip Barbell Shrugs
1x5x135
4x5x155
2x5x175

Rear Delt Flies
3x10

49

DE Squat

Explosive squats
1x10x45
1x8x135
2x3x185
6x3x205

RDLs
4x6z225
1x6z245

Standing Cable Crunches
3x10

My hip is feeling better, I think it started as a technique problem. On my squats I was shooting through with my hips, but didnt pay any attention to my glutes so it could have caused an imbalance? Thats my uneducated opinion. Today when i was squatting i focused on keeping my glutes tight and it definitley took the pain away from my hip.

50

At a glance, your training doesn’t look too bad. I like how you are keeping things simple and focusing on basic movements. Here are a few things i noticed that might help you out:

  1. On your DE squats, remember, it is far better to use too little weight than too much. It should be around 50-60% your max. Although it is 50-60% of your max, you want to exert 100+% into each rep if you can. Otherwise, your wasting your time.
  2. Given where your BW dips are right now, I really don’t think it would be a bad idea for you to preform them everyday until you get them up to at least 30 or so. People will argue this, but when training BW exercises, you can get a way with this.
  3. If you haven’t already, it might do you some good to check out “the eight keys” volumes I-III by Dave Tate.
  4. I don’t see any pull ups and/or chin ups. I know you said you struggle at BW dips, so I know you probably think you cant preform these. But, truth is, you can (look up “fat man pullup” on youtube as just one way to train this movement. These exercises are far more beneficial than lat pull down movements, and having a stong pullup and chinup will increase all your power movements.

Good luck

51

[quote]Jakebambeeno wrote:
At a glance, your training doesn’t look too bad. I like how you are keeping things simple and focusing on basic movements. Here are a few things i noticed that might help you out:

  1. On your DE squats, remember, it is far better to use too little weight than too much. It should be around 50-60% your max. Although it is 50-60% of your max, you want to exert 100+% into each rep if you can. Otherwise, your wasting your time.

  2. Given where your BW dips are right now, I really don’t think it would be a bad idea for you to preform them everyday until you get them up to at least 30 or so. People will argue this, but when training BW exercises, you can get a way with this.

  3. If you haven’t already, it might do you some good to check out “the eight keys” volumes I-III by Dave Tate.

  4. I don’t see any pull ups and/or chin ups. I know you said you struggle at BW dips, so I know you probably think you cant preform these. But, truth is, you can (look up “fat man pullup” on youtube as just one way to train this movement. These exercises are far more beneficial than lat pull down movements, and having a stong pullup and chinup will increase all your power movements.

Good luck[/quote]

  1. Yeah I definitley know what you mean, I first tried it with 60% and my barspeed was about the same as when i was squatting like 85%. I moved up to 205 today for the first set just to test the waters and see how my barspeed was. I felt like it was still fast so i kept it up for more sets. I’m at the point where when I lockout the bar comes off my shoulders slightly(like 1/4"). Is there any other indicators I should be looking for in judging what weight is appropriate?

  2. By doing them everyday, do you mean like 5x5 everyday or something like that? Or like 2-3 reps every couple hours. I think this is called greasing the groove? It would be possible for me to do since at work there are some counters angled just right for me to lean on them. But I’m definitley with you in seeing an importance in dips. They are an exercise id love to excel at but have always struggled with.

  3. I will definitley check out those articles tomorrow.

  4. Yeah I am definitley lacking in the vertical pulling. The only real lat work i get is with rows. Which are good, but aren’t the total package. I’ve heard the term “fat man pullup” before, but am not familiar with it, so i’ll definitley check it out.

Thanks for all your help, and I really appreciate you reading through my log.

52

No problem

  1. I would try 50% first then go up from there. I know this may seem very light, but you may get more benefit out of it. If you can, it is best to video record your lifts then compare them to see how your speed was. If you can’t do this, you can try to judge it yourself or have someone watch you. In addition, it might do you some good to pick up some mini bands.
  2. Just try to do them often and try to get a lot of volume in. I would go to failure every time till you can do about 15 reps or so. After you can do that, just come 1-2 reps short of failure from there and still try to get that volume in.
  3. There is also a volume IIII too that I forgot about. I would also check out “The Education of a Powerlifter” versions I-II by dave tate too. I would read this one first.
53

ME Bench

Close Grip Bench
1x10x45
1x10x95
1x8x135
5x5x155
2x5x165

Can’t remember anything else lol. Wasn’t that great of a workout though except for the close grip bench pressing which felt really good.

54

ME Squat

Zercher Squats
1x10x135
1x5x185
1x5x225
1x1x275
1x1x315
1x1x335(PR!!)

Single Leg Squats
4x6

Calf Raises
3x15

Back Extensions
1x10xBW
3x10xBW+45lbs

I’m proud of myself for the 335 zercher squat, I might have a video of it later. My friend is still trying to send it to me from his phone.

55

ME Bench

Decline Bench Press
1x10x95
1x10x135
1x5x185

Barbell Bench Press
1x5x135
1x3x185
1x1x195
1x1x195
1x2x195
1x2x195
1x1x195

Floor Press
4x6x135

Curls
3x10

The benching felt great, I felt a lot more powerful out of the bottom. I did a bit of decline benching first cuz there werent any flat benches available.

56

DE Squat

Back Squat
3x5x135
1x20x225

RDLs
4x6

Leg Extensions
3x10

So I wanted to have some fun with this workout so I did 20 rep squats. They are hard for me to judge the weight on, cuz ive never tested my 10RM. Also I only do them like once every 3 or 4 months for somethin fun, so idk how to progress on them. The previous time i did them i used 185 and that was hard. 225 was hard, but both me and my training partner felt like i could go heavier. on the last 5 it wasn’t the long slow grind in between reps like it usually is.

57

ME Bench

Close-Grip Bench
1x10x45
1x5x135
2x5x155
2x5x165
3x5x185

Cable Rows
4x8

Curls
3x10

58

ME Deadlift

Rack Pulls
1x10x135
2x5x225
1x3x315
1x0x365
4x3x315

RDLs
5x5

Pullthroughs
4x8

59

Finally got the video up of my zercher squat

60

DE Squat

Explosive Squats
1x10x45
1x10x135
8x3x185
Since I havent done ME back squats in a while, I wanted to feel some heavy weight on my back.
1x5x225
1x1x275
1x1x315

Power Cleans
1x10x45
3x6x95
2x3x135

Standing Ab Pulldowns
3x10