Bench Press
2 X 15 X 45
2 X 5 X 135
1 X 5 X 185
2 X 10 X 215
NOTES: Not sure if PR. Minimal rest in between these sets - probably 90 seconds at most.
Paused Close-grip Bench Press
2 X 10 X 185
Wide-grip Bench Press
2 X 10 X 185
NOTES: These were done with a finger-outside-the-rings-width grip.
Incline Bench Press
1 X 10 X 165 (Regular-grip)
1 X 10 X 165 (Close-grip)
1 X 10 X 165 (Wide-grip)
Dips/Pec Dec Flyes Superset
Dips - 3 X 12 X BW
Pec Dec Flyes - 3 X 12 X 60
Incline Dumbbell Extensions
4 X 20 X 20s
Straight Bar Pushdowns
4 X 20 X 40
[i]ENDING NOTES: Crazy amounts of volume today. Probably the most volume I’ve ever experienced in my time working with Eddie. All the benches went pretty smooth today and my shoulder felt completely fine.
Looks like I’ll officially be starting my cut next week. Looking to loose about 0.75-1 lbs. a week for 10-15 weeks. I plan on dropping mostly body fat with fasted cardio 4 times a week.
Talked with Eddie today and he said that there should be another USPF meet in March. It’ll be at the same place that it was in July, so it’ll be familiar territory. This is great news because I finally know what I have to hit, and I don’t have to try and break a record in a different federation. Looking for 419/303/451 in March. Let’s go![/i]
[quote]CSEagles1694 wrote:
I think I found another meet to compete in (maybe). It’s an SPF meet on March 16. I know that Eddie hates the SPF, but it’d be the only meet I could compete in before I leave for college/BCT. I’ll ask him tomorrow.
CS[/quote]
Thats odd considering he’s going to the supertraining meet which is SPF.
[quote]CSEagles1694 wrote:
I think I found another meet to compete in (maybe). It’s an SPF meet on March 16. I know that Eddie hates the SPF, but it’d be the only meet I could compete in before I leave for college/BCT. I’ll ask him tomorrow.
CS[/quote]
Thats odd considering he’s going to the supertraining meet which is SPF.[/quote]
He hates the multi-ply judging. Talked to him today and he said there should be another USPF meet in March, which would be perfect.
[quote]CaptainKramerica wrote:
Nice work man – that’s a shit ton of volume. Looks like Eddie’s put you right back on a new cycle (back to 10’s, 8’s, etc.)[/quote]
Yeah, really. I didn’t expect to go back so quick haha. I thought there was going to be a week or two of 5s. Oh well. This means I get to start my cut sooner.
Just gonna throw this out there about DE work that you posted in Hed’s log
Im 95% sure that the Westside and supertraining guys (mark bell in particular) do NOT use percentages and only know the basic guidelines. I took a cue from that and it seems to be working. I took weights that are reasonable for ME to move fast. Im able to move close to 65-75% very fast easily. So ive been using somewhere in there, although i havent calculated any %'s. This seems to be working 1000% better than whan I was calculating out %'s and benching so little for DE work because it really didnt do shit which is why I dropped it the first time I did westside.
[quote]PlainPat wrote:
Just gonna throw this out there about DE work that you posted in Hed’s log
Im 95% sure that the Westside and supertraining guys (mark bell in particular) do NOT use percentages and only know the basic guidelines. I took a cue from that and it seems to be working. I took weights that are reasonable for ME to move fast. Im able to move close to 65-75% very fast easily. So ive been using somewhere in there, although i havent calculated any %'s. This seems to be working 1000% better than whan I was calculating out %'s and benching so little for DE work because it really didnt do shit which is why I dropped it the first time I did westside. [/quote]
Squats/Deadlifts Superset
2 X 5 X 135/2 X 5 X 135
1 X 3 X 225/1 X 3 X 225
3 X 8 X 265/3 X 8 X 290
NOTES: Hellish, but got all the reps no problem. The last set of deads was killer, though. My hamstrings were screaming at me to stop, but I just kept truckin’. Eddie told me that this was our last week of 8s and that we have 3 weeks of 5s next, then we start the cycle over again. I think after the next conditioning cycle ends is when I’ll start my meet prep.
Barbell Rows/Leg Extensions/Lying Leg Curls Giantset
3 X 8 X 160/3 X 8 X 130/3 X 8 X 80
Wide-grip Lat Pulldowns
3 X 12 X 140
ENDING NOTES: Tough-ass workout again. Eddie was telling me that he used to do this in the offseason and when it would come to the meet, he wouldn’t even breathe heavy or he wouldn’t be that tired when it was over. So I guess it it worked for him, it should work for me. Eddie was also saying that I should come out of this conditioning cycle a lot stronger and my next meet should be awesome, which is a good sign. Got cardio again tomorrow morning bright and early then bench on Wednesday.
Incline Bench Press
Normal-grip - 1 X 10 X 165
Wide-grip - 1 X 10 X 165
Close-grip - 1 X 10 X 165
Rope Pushdowns/Overhead V-Bar Extensions/Dumbbell Kickbacks Giantset
3 X 12, 8, 6 X 45/3 X 12, 12, 10 X 45/3 X 12, 8, 10 X 15
[i]ENDING NOTES: Pretty good lift today. Completely burned out on that last set of inclines. My pecs were done. I’ve got cardio in the morning tomorrow. The walking program is going good so far. To early to tell if anything is happening, but we’ll see in about a month.
Eddie’s judging the big meet at SuperTraining this weekend. He said he’s gonna try and get me Stan’s autograph :D.[/i]
Do you have similar squat form as Ed now?
Does he teach others to do it like he did?
What is according to him the most important “cue”/ thing to do during the squat?
Not many people squat like him (bent-over), but those that do are very strong.
[quote]infinite_shore wrote:
Do you have similar squat form as Ed now?
Does he teach others to do it like he did?
What is according to him the most important “cue”/ thing to do during the squat?
Not many people squat like him (bent-over), but those that do are very strong.
Cheers.
[/quote]
Yes, but I’m not as bent over as he was since I’m not in a suit.
Yes, he teaches others the same way as he did.
The most important cue is to stay tight. All the time. Can’t stress that enough.
