^what we will do after training in SD
laugh all you want Nikki, its gonna be spectacular
[quote]inkaddict wrote:
Hey, when you do “standing pulley abs”, are you using a rope, and facing the stack or away from it? Just wondering.
[/quote]
The high pulley at my gym is plate loaded. Facing the weight, with a long strap that has two loops that go around the forearms, crunch down as far as you can go and stand up and push your hips through like a deadlift lockout.
Here’s a link to a description on EFS, but in the picture Tate is facing away from the pulley.
http://train.elitefts.com/exercise-index/cable/long-spud-strap-ab-pulldown/
[quote]inkaddict wrote:
[quote]Most Major wrote:
I’m sure we could find a “real” gym in SD, or we could just pay the day fee and perform a hostile takeover of the nearest 24 hr fitness. Gearwhores and bands and chalk, oh my!
[/quote]
According to PLwatch…
World Gym San Diego, has “everything you need. Deadlift platform. Mono.”
So, there’s the location.[/quote]
Sounds pretty tits.
@Dixie After gearwhoring and buffet-ing I’m thinking I’ll be napping hard, more likely than partying. And hopefully on the beach.
Tuesday 5/3
BW= 268.4
-sled 3plx6
-sled hip drag 25#x1
-mini band hips 3x20
-leg swings, stretches
-BW box squats x some
-BB (55#) free squat
barx5, 105x5, 145x5, belt on, 195x5, 235x5, 295x5, 325x5, 375x1
suit bottoms on
415x3
wrist wraps on
465x3
straps up
505x3, 555x3, 595x1, 625x1 high
knee wraps on
655x1 10# PR!
-GHR BWx2x10, mini band x10
-45 degree back ext BWx15, 25#x10, 45#x10
-Rev hyper 230x3x10
-Ab wheel BWx3x10
Depth may have been a bit high but I got out of position from the start. Positive thing is that I was much faster on the descent which will make it easier to find the depth, also makes it easier for judges to give a white light since I won’t be inching my way slowly to parallel and giving them longer to scrutinize. Coach thinks that if things go well I could squat 680ish at the meet. I remember when I first started there and he told me I could be squatting 700 in a year, I didn’t believe him and couldn’t fathom doing it. Now I’m pretty close. This westside shit works!
Edit: also, gear helps
Thursday 5/5
BW= 263.8
-Prowler 2pps x4 trips (3 continuous, then 1)
-mini band pull apart 3x10
-mini band tri ext 3x10
-indian clubs 3xsome
-DB shoulder horn 15x3x10
-mini band rotator cuff int/ext rotation 3x10
-Football bar bench
barx10, 95x10, 135x5, 185x3, 225x3
wrist wraps
275x3, 305x1
had more in the tank but going to shirt up on Monday so cut if off early
-Cambered bar prone row
135x10, 185x5, 205x5, x5, x4, x5, x5, 185x15
I am disappoint
-BB Overhead press
barx10, 95x10, 135x10, 155x2x10
-Rope wrist/forearm thingy x some
ya know, the thing with the bar attatched to a rope with a weight on the end and you roll it up and down and make your forearms burn. that thing. whatever it’s called.
-Superset x3
A1) seated pulley abs 50#x10
A2) rev hyper 320x10
A3) BW 45 degree back ext x10
[quote]Most Major wrote:
I remember when I first started there and he told me I could be squatting 700 in a year, I didn’t believe him and couldn’t fathom doing it. Now I’m pretty close. This westside shit works!
Edit: also, gear helps[/quote]
I was going to say “fuck yeah it does”, then I saw your edit, and makes me want to get into gear even more, haha.
[quote]inkaddict wrote:
[quote]Most Major wrote:
I remember when I first started there and he told me I could be squatting 700 in a year, I didn’t believe him and couldn’t fathom doing it. Now I’m pretty close. This westside shit works!
Edit: also, gear helps[/quote]
I was going to say “fuck yeah it does”, then I saw your edit, and makes me want to get into gear even more, haha.
[/quote]
Lol. Fuck yeah it does!
I’m not sure what my raw numbers would be at this point, but I’m damn sure that without using the westside template I wouldn’t be nearly as strong. Maybe I’ll test my raw lifts after the meet is done.
[quote]Most Major wrote:
[quote]inkaddict wrote:
[quote]Most Major wrote:
I remember when I first started there and he told me I could be squatting 700 in a year, I didn’t believe him and couldn’t fathom doing it. Now I’m pretty close. This westside shit works!
Edit: also, gear helps[/quote]
I was going to say “fuck yeah it does”, then I saw your edit, and makes me want to get into gear even more, haha.
[/quote]
Lol. Fuck yeah it does!
I’m not sure what my raw numbers would be at this point, but I’m damn sure that without using the westside template I wouldn’t be nearly as strong. Maybe I’ll test my raw lifts after the meet is done.[/quote]
Fair warning, after being in gear for a while your raw numbers are gonna be rough, the form is so absolutely different. Try going wide stance and sitting back to squat raw…it will fuck your hips up man haha.
After the meet, ease back into fully raw, dont dive headfirst.
Agreed with Dixie, but I found that after taking the time to adjust to raw squatting again, doing Westside in gear had helped my raw squat a little. That said, I did not previously use gear for very long, and the ‘easing back in’ was enforced by a knee injury at a (geared) meet that I did.
Great squats btw man. You’re close to 300kg now, then 700lb is just round the corner!
Interesting stuff, after the meet I may have to test my raw strength. How do you go about easing back into it? Technique must be different I’m sure, but are you saying I shouldn’t go for a max effort raw lift in the big three for a while?
Got some accupuncture for the first time on Friday to try and heal the muscle strains I seem to have in my right hip flexor/quad and right pec tendon area. Pretty wild stuff. Definitely effected my Saturday workout. Felt very worn down afterward, didn’t do much but eat and sleep. I’ll see how next week goes and decide if I want to do it again soon.
Saturday 5/7
BW= 266.3
-sled 3plx6
-sled hip drag 25#x1
-mini band hip abduction 3x20
-green band TKE 2x20
-leg swings/stretches
-Safety bar (65#) box squat against blue bands
barx5, 155x3, belt on 205x2, 245x2
suit bottoms
295x2 Had a weird tingling sensation in my L IT band during this set. Accupuncture?
335x3x2
285x5x2
-zercher harness pin pull against dub minis, hold lockout for 1-2 sec.
barx5, 135x5, 225x5, 245x5, 275x2x3
-45 degree back ext BWx10, 45lb plate x 2x10
-laying land mine 45x10, 55x2x10
-rev hyper 180x3x10
[quote]Most Major wrote:
Interesting stuff, after the meet I may have to test my raw strength. How do you go about easing back into it? Technique must be different I’m sure, but are you saying I shouldn’t go for a max effort raw lift in the big three for a while?[/quote]
Nah, not saying dont max it out, just essentially assume you dont have a max and work up to it more carefully. Dont go “hmm, my geared max was 655, I am totally sure I could hit 575 raw” and then try it. Just start light and work it back up makin sure your form is solid.
[quote]DixiesFinest wrote:
[quote]Most Major wrote:
Interesting stuff, after the meet I may have to test my raw strength. How do you go about easing back into it? Technique must be different I’m sure, but are you saying I shouldn’t go for a max effort raw lift in the big three for a while?[/quote]
Nah, not saying dont max it out, just essentially assume you dont have a max and work up to it more carefully. Dont go “hmm, my geared max was 655, I am totally sure I could hit 575 raw” and then try it. Just start light and work it back up makin sure your form is solid.[/quote]
Got it, thanks. Don’t think I’ll jump up to a PR weight right away though. This PL training has taught me the value of warming up and making slow jumps up to max effort weight.
Monday 5/9
BW= 265.4
-sled drag 3plx12
-sled face pull 3plx1
-sled press 3plx1
-mini band pull apart 3x20
-mini band tri ext 3x20
-DB shoulder horn 15x3x10
-DB incline Y,T,M (looks more like an M than I) 10x3x10 really hard!
-BW chins neutral narrow x5, sup narrow x5, wide pro x5, wide neut x5
-BB bench
barx10, 95x5, 135x5
comp wrist wraps on, testing them out for the first time
155x3, 185x3x3, 225x3, 275x3
katana single ply shirt on
315x3 3board
345x2 2board
375x2 1board
405x2 full range, reps PR!
405x2 full, grinder at lockout
-BB pendlay row
135x10, 225x5, 245x5, 255x3x5
-BB pin press (top half of bench movement)
barx10, 95x10, 135x10, 155x10, 185x5, 205x8
-standing pulley abs 100x10, 120x2x10
-rev hyper 230x3x10
Looked like a kickass session. Nice work on the bench PR. Those are always nice.
Awesome PR man, bench looked real solid!
LWI
In case you haven’t heard of Periphery:
The guy who started that band goes by “Bulb”, check his solo stuff
He also did the drum programming for Animals As Leaders (I know, you really want to know this stuff, I just finished talking about all this with my bro)
Edit: Fuck I put that Westside video all over this bitch, haha
Thanks dudes, pleasantly surprised with my bench progress in light of my injuries.
Tuesday 5/10
BW= 266.0
-sled 3plx6
-KB leg raise (hip flexor warmup) 18#x3x10
-mini band hip abduction 3x10
-leg swings
-1.5" deficit sumo DL
135x5, 225x5, 315x3
suit bottoms on
405x3, 455x3, 495x1
545x1
565 miss
Having issues with lockout at higher weights, coach says it’s a technique issue. Going to train myself to use my momentum to throw my hips through and head back earlier in the movement, so I don’t get stuck at the top and rely on my low back only to lockout. You can see in the miss here that I get to the point where my legs are locked and the only bit left is to push my hips through.
-GHR BWx2x10, mini band x10
-wide stance 45 degree back ext dub mini band 3x10
-rev hyper 230x10
-standing abs 140x10
Nice pulls man, even with a miss, that shit was beastly. I see what you’re saying about getting your hips involved sooner and being able to lock it out. You’ll get it soon man, no doubt about that.
So close with those pulls MM. Given the crazy numbers you throw up on the suspended chain good mornings, your lower back and glutes are clearly strong enough to lock out the weight. A little technique work fixing the stuff your coach mentioned and you’ll blow up 600 at the meet.