Going to be logging my lifts from now on I suppose…
Just going to update this OP with overview info like PRs and such while also logging the individual workouts.
------------Weight------------
@ start of log ~180
12/01/09 - 185.8
12/03/09 - 182.3
12/05/09 - 180.0
12/07/09 - 183.8
12/13/09 - 185.0
12/16/09 - 189.2
12/20/09 - 189.2
------------Parallel Box Squat------------
12/03/09 - 325x3PR
12/21/09 - 365x1PR
------------Bench------------
12/03/09 - 225x3*PR
------------Overhead Press------------
12/23/09 - 155*PR
12/01/09
6:15am - 600mg caffeine, 25mg ephedrine
6:45am - naked fasted weight 185.8#
TKE/single leg hip lifts 12/ex2
A. speed squat /w parallel box (wide stance)
-warm up barx8, 135x6, 185x3
-work sets 225x2x8 45sec rest b/w sets
B. snatch grip RDL
-warm up 135x8
-work sets 185x8x3
C. DB shrugs
-work sets 75/ex12x3
D. back lunges /w 35# KBs /e hand
-work sets 12/ex3
E1. GHR (had strength coach modify my form to feel it more in glutes/less in hams)
-work sets BWx6x3
E2. reverse leg curls (in GHR, push body forward parallel to floor, curl into pads to lift body ~30 degrees)
-work sets BWx6x3
8:00am - PWO shake 2 cup whole milk, 2 scoop ON whey, 1 scoop ON casein, 10g creatine mono (88g protein, 35g carb, 18.5g fat, 682 Kcal)
-usually we are given critical reloads but the winter shipment hasn’t come in yet…
What kind of program are you running?
My team trains with a modified Westside program (modified because we only have 3 team lifts a week). Our strength coach would rather us train 4 days a week so we can do full Westside, but our head coach calls those shots, and he says 3. We also do at least 2 individual workouts each week, which are usually just recovery and GPP like sled dragging, tire hammers, and such.
12/02/09
GPP and recovery day:
A1. backward sled drag /w 90# (as fast as possible)
-40yardsx4
A2. forward sled drag /w 90# (afap)
-40yardx4
B. reverse hyper
-work sets 90x12x3
12/03/09
6:15am - 600mg caffeine, 25mg ephedrine
6:45am - naked fasted weight 182.3#
Got to the gym and was surprised by our strength coach. Today was test day. Great.
A. bench press 3RM
-warm up barx8, 135x3, 155x3, 185x3
-test sets 205x3, 225x3PR
B. squat /w parallel box (wide stance) 3RM
-warm up barx5, 135x5, 185x5, 225x3
-test sets 285x3, 325x3PR
Had probably 10 more pounds in me for the squat. If we hadn’t squatted 2 days ago I probably would have gone for 355.
8:00am - PWO 4 cup 2% milk
Had chem lab until 10:00am then decided I wanted to get some upper body volume so I went back to the gym.
10:15am
A. bench press /w red mini band doubled over around wrists (to force myself to grip harder and keep back tighter)
-warm up barx8, 95x8, 135x8
-work sets 185x5, 205x3, 185x3
-volume sets 135x8, 95x8, barx8 (very short rest)
Had 4 separate people ask me what the bands were for. I showed two of them who were benching and they tried it and loved it. Said they have never tired in their upper back after a set of bench before trying that.
11:00am - PWO shake 1 serving Surge, 10g creatine mono
12/05/09
6:45am - naked fasted weight 180.0#
We were supposed to do a strongman type competition but there was snow on the ground, so we had some more testing.
A. vertical jump
-1st attempt 29"
-2nd attempt 32.5"
-3rd attempt miss
-4th attempt miss
-5th attempt 33"
B. broad jump
-1st attempt 8’6"
-2nd attempt 8’10"
-3rd attempt 9’3"
Longest broad jump and third highest vert on the team.
12/06/09
Dicked around with two of my teammates and thrashed our shoulders and forearms.
We don’t have official team lift again until we get back from winter break so I’m going to be starting Dave Tate’s 9 week beginner westside program tomorrow.
i clicked on your log because of the title and your name. my first album (tape) ever was ride the lightning. second was probably puppets. gonna have to give that shit a listen when i get home.
get strong brother.
[quote]grettiron wrote:
i clicked on your log because of the title and your name. my first album (tape) ever was ride the lightning. second was probably puppets. gonna have to give that shit a listen when i get home.
get strong brother.[/quote]
No doubt my man. I went to their concert at MSG on Nov 15 and it was the greatest night of my life. Even after all these years they can still rock real hard. Puppets is one of my staple lifting albums; just all around good shit.
12/07/09
weight - 183.8#
ME lower body
Treadmill 5min @ 3mph
TKE/glute med/single leg hip lifts 12x2
A. good morning (15 degree off parallel)
-45x5x2
-95x5x2
-135x3
-165x3
-195x3
-215x3
-235x1
-255x1
-275x1
-295x1
-315x1PR
-335x1PR
-355x1*PR
-375xfail
B. GHR (4sec eccentric)
-bwx10x3
C. reverse hyper
-90x8x3
D. ab pulldown
-100x15x5
E. hanging bent leg raise
-bwx15x3
12/08/09
weight - 181.8#
ME upper body
A. 2 board bench
-45x5x2
-95x5x2
-135x3
-165x3
-185x3
-205x1
-215x1
-225x1
-235xfail
B. lying tricep extension
-75x10x3
Something happened to my left tricep halfway during my benching and it was in extreme pulsing discomfort so I left before finishing. Feels a bit better now. Think it was cause my trainer taped up my left wrist way too tight and cut off some circulation.
12/09/09
GPP
A. sled drag /w 45#
-200ftx8 (30 second rest)
12/10/09
DE lower body
A. speed squat off parallel box (50% max)
-175x2x10
B. reverse hyper
-90x8x3
C. pistol squat
-bwx10ex2
D. db row
-70x6ex3
Just got my shipment of Anaconda. Going to be real fun taking that shit down tomorrow.
I’m also changing things to WS4SB III as it pertains to athletes way better than pure westside.
12/13/09
weight - 185.0#
RE upper body
A. chain dropset neutral grip pushup (1 chain = 20#)
-4chainx4, 3chainx4, 2chainx4, 1chainx4, bwx4
-4chainx3, 3chainx3, 2chainx3, 1chainx3, bwx3
-4chainx5, 3chainx5, 2chainx3, 1chainx2, bwx1
B. chain dropset pullup
-(2chainx4, 1chainx4, bwx4) x 2
C. seated db power clean
-15x10ex3
D. “tricep death” dropset @135#
-0boardx5, 1boardx5, 2boardx5, 3boardx4
-1boardx5, 2boardx5, 3boardx5, 4boardx2
E. lying barbell tricep extention (dynamic concentric from dead stop)
-65x12x2
F. lateral raise
-15x10ex3
G. seated barbell curl (dynamic concentric from dead stop)
-65x12x3
First day using anaconda protocol. Drinking all that liquid was a bitch. The dark chocolate finibars suck but I had to force them down. Once the weird nauseousness went away I felt really good during the lift. So far I like it.
12/14/09
ME lower body
TKE/glute med 12x2
A. box squat to parallel (wide stance)
-45x5x2
-95x5x2
-135x3
-185x3
-225x3
-275x1
-295x1
-315x1
-335x1
-355xfail
B. bulgarian split squat (added ROM) /w 70#
-10ex3
C. glute ham raise (slow eccentric)
-bwx10x4
12/16/09
weight - 189.2#
ME upper body
indian club swings
A. bb overhead press
-45x10x2
-75x5
-95x3
-115x3
-135x1
-145x1
-150x1
-155xfailx2
B. chain dropset neutral grip pushup (1 chain = 20#)
-4chainx5, 3chainx5, 2chainx5, 1chainx5, bwx5
-4chainx4, 3chainx4, 2chainx4, 1chainx4, bwx4
-4chainx3, 3chainx3, 2chainx3, 1chainx3, bwx3
C. bb row
-135x12
-155x10
-175x8
D. db “clean” and press
-20ex12
-20ex10
-20ex8
E. db shrug
-75ex12x3
12/18/09
DE lower body
treadmill 3min @ 4.5mph walking
TKE/glute med 12ex2
defranco hip mobility circuit
A. box jump @ 50"
-2jumpsx6
B. speed squat to 1" below parallel @ 145 + 1 green jump stretch per side
-2x10
C. glute ham raise
-bwx10x4
D. ab pulldown
-120x10x5
12/20/09
weight - 189.2#
RE upper body
indian club swings
A. chain dropset neutral grip pushup (1 chain = 20#)
-5chainx4, 4chainx4, 3chainx4, 2chainx4, 1chainx4, bwx4
-5chainx3, 4chainx3, 3chainx3, 2chainx3, 1chainx3, bwx3
-5chianx2, 4chainx2, 3chainx2, 2chainx2, 1chainx2, bwx2
B. chain dropset pullup
-(2chainx4, 1chainx4, bwx4) x 3
C. seated db “power clean”
-20ex12x3
D. lying bb tricep extension
-75x12x3
E. db shrugs
-80ex12x3
F. db lateral raise
-17.5ex10x3
G. bb seated curl
-75x12x3