Awesome work hitting that 600 lbs dead. How tall are you? You look like you don’t have any body fat.
[quote]gorillavanilla wrote:
Awesome work hitting that 600 lbs dead. How tall are you? You look like you don’t have any body fat.[/quote]
Thanks GV. As for the 315 10’s, I do doubles as per Westside so it’s 10 sets of 2 for speed/power. Still quite a lot of volume but it’s volume where you’re not fatigued. Makes a big difference IMO and I can feel it too afterwards. I’m never quite as spent on dynamic days as when I go heavy on max effort.
As for height, that’s an interestig one. I used to be 6’ however when I went for my last yearly physical I was 5’10 all of a sudden. Can’t help but wonder if age coupled with the heavy squats is compressing my spine???
Funny you should mention the body fat thing. A guy came in the gym on Tuesday and saw mw training. He was with some kind of MLM thing going on next door. Apparently he was asking about me because on of the trainers told him I was strong as sh*^ to which he prompted me about my squat. When I replied that I’ve done 490 with a SSB so somwehere north of 500# on a conventional his jaw hit the floor. He says to me, you look like someone who has NEVER trained legs in your life. LOL
Well, these bird legs can squat and pull some serious weight so fuck it!
HAHAHAHAHAHAHAH
V Funny
Fri/Sat - Deloading
Fri - Upper
Bench
bar X 10
95 X 8
135 X 5
145 X 5
175 X 5
210 X 5
Barbell Rows superset with barbell curls
225 X 4 X 10 / 105 X 4 X 8
Face pulls
3 X 8
Tire sledge hammer / tred sled superset
10 each sid eon the hammer then 3 X 5 second tred sled sprints, 5 seconds between sprints
Sat: Squat
SSB X 8
160 X 6
210 X 5
260 X 5
310 X 5
Box jumps X 10 worked up to 44"
Prowler sprints: 8 X 40 yards
Please excuse the farmers tan! 
My farmer’s tan is so extreme that it looks like I’m wearing gloves but nothing is on my hands but skin and just above my ankles it appears that I am wearing white sock(only skin). I work outside all day with long sleeves on and shorts nearly down to my sock with sturdy Red Wing boots so the Florida sun has limited area to cook my skin.
Great lifting. What is your new goal for the next meet for each lift and total? You seem to be exceeding the expectation to hit a 1405. The picture has you looking a little like a muscular Kevin Spacey.
[quote]gorillavanilla wrote:
My farmer’s tan is so extreme that it looks like I’m wearing gloves
Great lifting. What is your new goal for the next meet for each lift and total? You seem to be exceeding the expectation to hit a 1405. The picture has you looking a little like a muscular Kevin Spacey.[/quote]
LOL - Lets compare tans! My son was making fun of me the other day. I really need to get outside in the sun with my tank on.
Kevin Spacey huh? I’ve bener been told I look like him, wish I had his fame/money.
As for totals, I really want to get a pro total which would be 1475 for my weight/age. I’m close to that now, I need a 520 squat and 620 deadlift to get there. It’s doable and that’s why I switched over to Westside from 5/3/1 going into my meet. + it wa snice to change, I’ve been doing 5/3/1 for a loooooooooooooong time…
Thanks for the kudos GV.
Tues - Dynamic Upper
Bench:
Bar X 2 X 10
95 X 2 X 6
135 X 5
Add chains (90#)
175 X 11 X 3 - fast bar speed on all reps
OHP:
165 X 3 X 6
Dips Superset with band pushdowns
4 X 25 (100 total each)
Curls
30# dumbells to failure
40# dumbells to failure
50# dumbells to failure
DONE!
Have to get me some chains. You have great goals to hit for the meet. I’m 43 so what is your age? How do you think the chains are helping your bench? I know how they are supposed to work but I would like to read about your personal experience with the chains so I can better gauge whether I would like to use them.
Nice work as always!
[quote]gorillavanilla wrote:
How do you think the chains are helping your bench? I know how they are supposed to work but I would like to read about your personal experience with the chains so I can better gauge whether I would like to use them.[/quote]
I’m 43 as well, turning 44 in Nov.
As for the chains, I don’t think they can hurt but it’s early days yet. I think it will take a few months to gauge their effectiveness, as with anything in lifting. The body changes slowly over time.
What was clear was that when I lift near my maxes the bar speed was very slow. Some of the hardcore PL’ers at my new gym in NC suggested trying Westside so I could begin working in the speed days to focus more on power generation and bar speed. I finally caved when I realized what I needed my total to be for the meet in June. While 5/3/1 would have gotten me there eventually, there’s no way it would have by June.
I’ve been doing bands and chains on all my dynamic days for bench, squat and dead and I’ve also been getting PR’s nearly every heavy session. This week marks the start of another 4 week cycle after I deloaded last week. Will be interesting to see if I get new PR’s beginning on Friday for max effort upper.
You’ll probably PR everything. That kind of progress, making gains nearly every heavy session is awesome.
How long have you been doing Westside?
[quote]cavalier wrote:
How long have you been doing Westside?[/quote]
Only 4 weeks now cav. It’s very early days yet but I’ll give it a whirl until my meet at least and see where my lifts end up.
Wed - Dynamic Lower
Squats
SSB X 10
120 X 6
160 X 6
Add 90# Chains
260 X 12 X 2 for speed (30 seconds rest between sets)
Deadlifts with 90# Chains
335 X 10 X 2
Done
Quick and effective…
I can’t let that 44’’ box jump go without a ‘holy shit’ comment. To me that is just as impressive as your 600 lb dead lift.
[quote]NHLFTR wrote:
I can’t let that 44’’ box jump go without a ‘holy shit’ comment. To me that is just as impressive as your 600 lb dead lift.[/quote]
Thanks NHLFTR!
Truth be told, there are 2 NFL guys in my gym who would blow you away. One is a receiver, not currently active but played 6 years mixed between the SD Chargers & Carolina Panthers. He does 52" at 190# body weight. The other currently plays middle linebacker for the Raiders. He does 50" at 250# bodyweight. Now THAT is impressive.
[quote]late2thegame wrote:
Box jumps X 10 worked up to 44"
Please excuse the farmers tan!
Whoa. (looks like ‘holy shit’ has been said already)
Unlike golfing your age which tends to get easier every year… you can ‘box jump your age’?!
Farmer’s tan or not… what a stud!
[quote]Mighty Matron wrote:
Whoa. (looks like ‘holy shit’ has been said already)
Unlike golfing your age which tends to get easier every year… you can ‘box jump your age’?!
Farmer’s tan or not… what a stud![/quote]
LOL - thanks MM. The problem is it can only go downhill from here. I doubt I’ll be doing 50" when I’m 50 but fuck me I’ll die trying!
Yeah. I am really impressed with that box jump. That was one component of CrossFit I really enjoyed but will rarely force myself to do.
What kind of juice are you drinking in the morning these days:)
[quote]kpsnap wrote:
What kind of juice are you drinking in the morning these days:)[/quote]
LOL, no juice for me kp, too much sugar. Just coffee and cream.
Fri: Max Effort Upper
Bench:
Bar x 2 x 10
95 X 6
135 X 6
185 X 5
210 X 3
260 X 3
295 X 2
310 X 1
320 X 1
335 X 1 = NEW PR (touch and go) - I train pauses when I get close to meet day.
Dumbell Rows:
120 X 3 X 10
Seated T-Bar Rows on the Lat Pulldown
3 Plates each side X 3 X 6
Weighted Dips
bodyweight + 130 3 X 10
Chins
3 X 10
Enjoy the vid:
Great PR. That’s a lot of weight on the dips as well. Nice work.