Extra work
Reverse Hyper:
10
90x10
180x10
180x15
Oblique Raises:
10
12 lbs medicine ball x10
35 lbs x10
75 lbs x10x2
Week 1: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused
90x4 (198 lbs)
105x3x2 (231 lbs)
120x3,x3,x3,x2,x2 (264 lbs) miss last two reps on last two sets (supposed to be 3x5)
Squats: from bottom position on catch bars
45x5
135x3
225x3
275x0 I felt my back acting up, time to quit.
DB Press:
75’s x10,x10, x7 Fatigued out. Haven’t really benched in a month.
Could be better, but not bad considering the lack of benching I’ve done in the past month. It’ll get better.
I decided to start my cycle over. Long story, but it will finally work out this time.
WEEK 1: Day 1
Body weight: 189.5 lbs
Squat:
20x10 (44 lbs)
75x5 (165 lbs)
120x5 (264 lbs)
145x4x2 (319 lbs)
165x3x2 (363 lbs) add briefs
190x3x5 (418 lbs) add belt & wraps
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
115x3x5 (253 lbs) slightly wider grip
Box Squat:very deep box, raw, no belt
Blue band x3
Blue + green band x3
45x3 (99 lbs) Blue + green band
Stopped here. Good workout. All the weights moved well.
Gooder on the squats, some nice poundage your working with.
good luck with your new cycle
Let me know how you find the banded box squats. I’m just coming off the back of a very successful box squat cycle (my first) and I’m gonna work without the box for the next 5 or 6 weeks just to keep on top of things form wise before possibly going back to banded box squats before getting into my suit, so I’ll be a keen observer!!
GNP & Lindow,
thanks guys. Honestly, I did this cycle about 6 to 8 weeks ago before hurting my back. By now, I should be doing these triples w/ 200 kg as a work set.
Henley,
A long time ago, before knowing about T-Nation, I used to do Westside primarily. I used to ONLY do box squats w/ bands. I would do doubles, starting with a set of 10 the first week w/ the same band tension and just work up every week till i got to 2x2. I went from doing 320x2x2 w/ the bands to squatting 405. Granted, I don’t believe the 405 weighed 405, but the point was, my max was 80 lbs higher than my banded box squat.
Currently, the box I use is VERY low. My normal geared squats are always below parallel (I have someone call depth for me) and this box is at a least 2 to 3 inches deeper.
I plan on working w/ the green / blue combination and working up to my body weight. My speed on squats sucks right now. I am fast w/ gear, but slow raw and that has to be fixed. I know these work wonders. Since I’m not doing the westside ME/DE split, this addition of bands might just be what the doctor ordered. Although its very taxing, it should also help my recovery.
I want to eventually do the 5,5, 4x4 set up for the 2nd time squatting on my squat day (day 1 of sheiko). If I can hammer out 4x4 w/ that much tension w/ 85 kg + on the bar, then I should be set for anything.
Week 1: Day 2:
Standing GMs:
20x10 (44 lbs)
45x5 (99 lbs)
65x3x5 (143 lbs) light, easy
I am trying to see how much volume my back can take and 65 kilos is a good place to start.
Overhead press:
45x10
95x5
140x3x5 belt, wrist wraps (need back support)
Not the easiest, but I have to work on this, so I’ll continue till I’m proficient at overhead movements.
Rack pulls: just below knee
135x3,x3 hook grip
225x3 hook grip
315x3 alternated grip
315x3 add belt, alternated grip
These were done conventional. I can’t pull much of anything with this stance. I hope this’ll help my sumo lockout.
Conventional rack pulls definately helped my sumo lockouts. I always tried to do them as stiff leg as possible because I felt my lower back was what was preventing me from locking my pulls in a suit.
Extra Workout:
walked 30 minutes w/ 10 lbs ankle weights (20 lbs total)
Week 1: day 3
Bench:
20x10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) paused from here on out
85x4 (187 lbs)
105x3x2 (231 lbs)
115x3x5 (253 lbs)
All solid. Did this workout early in the morning. I am not used to lifting in the morning, so it was a success.
No time to do anything else and got home around 8 pm, so I was too tired from work / school to do more lifting.
[quote]Hanley wrote:
Conventional rack pulls definately helped my sumo lockouts. I always tried to do them as stiff leg as possible because I felt my lower back was what was preventing me from locking my pulls in a suit.[/quote]
I hope it will help me. I have a lower back injury, as you’ve probably read. Working it directly is difficult, but I hope these rack pulls can positively stimulate it.
Thanks for the info.
WEEK 2: Day 1:
Squat:
20x15 (44 lbs)
75x5 (165 lbs)
120x5 (264 lbs)
145x4 (319 lbs)
165x3x2 (363 lbs) add briefs
190x3x5 (418 lbs) add belt, add wraps
Easy. Ran out of time here.
WEEK 2: Day 2
Deadlift:
75x5 (165 lbs)
105x5 (231 lbs)
125x4 (275 lbs)
145x3x2 (319 lbs) add briefs on 2nd set
165x3x3 (363 lbs) add belt
The 363 was harder than it should have been. I kept burping, and I would lose the air in my gut, causing some serious pain in my back where an old injury lies. Dediced to stop at 3 sets. I’ll continue w/ 3 sets on week 2 and on week 4 do singles.
Standing military press:
45x15
95x5
145x2
145x3x4
Missed 3rd rep on first set. Not sure why. I will keep the weight here. Hard, but I can handle it.
Once again, ran out of time.
I need to drop some serious body fat to get my deadlift back. As usual, a goal, but something I cannot find time to accomplish. I’ll have to work on this as usual.
WEEK 2: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) paused all reps from here on
85x4 (187 lbs)
105x3x2 (231 lbs)
125x2x4 (275 lbs)
125x1 (275 lbs) missed last rep
Squat: from bottom position, raw, no belt
45x10
135x3
225x3
275x3
315x2
DB Press:
75’s x10
90s’s x6x5
Thats it. Did the bench in the morning before school/work. Did the rest when I came home.
WEEK 3: day 1
Squat:
20x15 (44 lbs)
75x5 (165 lbs)
120x5 (254 lbs)
145x4 (319 lbs)
165x3x2 (363 bs) add briefs
190x3x3 (418 lbs) add belt, add wraps
202.5x2x2 (446 lbs)
202.5x3 (446 lbs) felt like doing a triple for the hell of it
Thats it. Got lazy.
WEEK 3: Day 2
Stand GM: wide stance
20x10 (44 lbs)
45x5 (99 lbs)
70x3x5 (154 lbs) Moving in the right direction.
The wide stance lets me throw my hips forward like in a deadlift. I think this’ll help a lot with deadlift.
Standing military press:
45x10x2
95x5
145x3x5
Too much leg drive on the 145 lbs sets. I’ll back down to 135 next week.
Stopped here. Having windows problems. Reinstalled windows, updated the bios, tried to OC my computer as usual and then i kept getting BSODs. I’m reinstalling again and hoping vista won’t have a problem recognizing my cd drive and mouse. GO figure…
WEEK 4: Day 1
Squat:
20x10 (44 lbs)
75z5 (165 lbs)
120x5 (264 lbs)
145x4 (319 lbs)
165x3x2 (363 lbs) add briefs
190x2x2 (418 lbs) add belt, add inzer wraps
205x1 (451 lbs) same set up
220x1 (484 lbs) Black Metal Wraps, barely made depth, cut it shorter than usual
230x1 (507 lbs) same set up, very deep PR!
Stopped here. Good workout, hit a small PR.
BTW, didn’t do week 3, day 3, got lazy honestly.
wow that’s a real nice squat. What are you weighing these days??
[quote]Hanley wrote:
wow that’s a real nice squat. What are you weighing these days??[/quote]
Thanks buddy. I was 186 lbs on Sunday (when I hit 507). I felt like I could have done 518 (235 kg) b/c the 230kg just flew up. If I didn’t have someone calling depth, I’d swear I was a mile high. I hit my groove just right and my stance was on target.
I’ve had a lot of set backs recently, the primary being that injury re-occurrence about2 months ago. I honestly don’t know with my lack of sleep and work loads at school and work that I was able to crank this out and so easily.
My plan right now is to get back on track, drop to 181 (really just dropping some fat) and hit 245kg on squat. That will put me at triple body weight.
Its been a while since I posted. I took a week off as usual after a month of training.
I began doing some cardio. Just an interval circuit on the tredmill and I will work up to running 30 minutes on it 3 times a week for my general health. I don’t think this’ll effect my lifting at all.
I will start doing heavy abs and cardio tomorrow.
WEEK 1: Day 1
Squat:
20x10x2 (44 lbs)
75x5 (165 lbs)
120x5 (264 lbs)
145x4x2 (319 lbs)
170x3x2 (374 lbs) add power pants
195x3x5 (430 lbs0 add belt & inzer wraps
Good sets. Some where high, but I have to get used to the weight again.
Took a 5 hour break to study.
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
90x4 (198 lbs)
105x3x2 (231 lbs)
120x2 (264 lbs) too heavy
115x3x4 (253 lbs)
Speed Squats: Low Box
20x2 (44 lbs) + blue bands
65x2x6 (143 lbs) + blue bands - decent speed
Flys:
10x12
20x12x2
Thats it. Feels good to be back.
Ran for 11 minutes on Monday w/ the same treadmill program.
WEEK 1: Day 2:
Deadlift:
75x5 (165 lbs)
105x5 (231 lbs) add briefs
125x3 (275 lbs)
145x3 (319 lbs)
170x3x4 (374 lbs) add belt
Felt nice to actually knock out 374 for 4 sets of 3. I didn’t think I’d ever get back to this point. I hope this’ll put me at 200 - 205 kg this cycle.
No more time to lift. I had tests on Wednesday and Thursday.
WEEK 1: Day 3
Bench:
20x20 (44 lbs)
45x12 (99 lbs)
75x5 (165 lbs) all reps paused from here on out
85x4 (187 lbs)
100x3x2 (220 lbs)
115x3x5 (253 lbs)
Squat: Bar at bottom position, no belt
45x3
135x3
225x3
280x3
315x1
Stopped at 315x1. Too full from dinner and I was tired and worried about injury.
DB Press:
75’s x8
95’s x4
Just dead tired at this point. Needed to stop so I wouldn’t get injured.
This training session was from 8:30 till 10:15pm. Very late and not good considering I lifted on basically a full stomach. At least I got through it.
WEEK 2: Day 1
Squat:
20x10x2 (44 lbs)
75x5 (165 lbs)
120x5 (264 lbs)
145x4 (319 lbs)
170x3 (374 lbs) add briefs
195x3x4 (430 lbs) add belt & wraps
197.5x3 (435 lbs) decided to up the weight a bit
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs)
105x3x5 (231 lbs)
Cambered Bar Squat:
bar x3
bar x3 + doubled green band
125x3 + doubled green band
165x3 + doubled green band
Hard on my back, stopped here.
Flys:
25’s x10x4
Thats it. Picking a secondary squat movement is difficult and I am still figuring out what will help and what won’t. Still a very productive workout.