3-11-09 Arms. That’s right: Arms! (Ok, mostly just triceps.)
CG Bench:
135x8
185x3
225x2x10
245x6
EZ Bar Curl:
100x2x8
EZ Bar Skullcrusher:
90x2x8
DB Preacher Curl:
35x8
Tricep Rope Pushdown, dropset:
180x11
160x8
140x6
100x10
Fun. I’m pretty surprised by my performance on the CG bench.
3-12-09 Deads.
Deadlift:
135x5
225x5
315x1
385x3x1
405x3 (tried for four, grip said F you.)
385x1
Squats:
255x3x2
Somethings wrong with my ankle/calf. It felt very funny (kinda gave out on me) last thursday night. I think I fucked something up doing squats. It hurts to do a calf raise, and walking. I cut the workout short today. :-/
I’m buying chalk.
3-13-09. Nadda.
Not a happy camper.
3-16-09 Legs & Bench & Stuff.
Leg Press:
alotxalotxalot
Maxed out the machine. Did a set for each set of plates added, 10 reps until it started getting “heavy.” Then 5-8. Ended up with 5 reps at the end (left knee suddenly hyperextended, so I said “That’s enough.”)
Bench:
135x5
185x3
235x1
265x2x4
270x4
275x5 (Had a handoff)
BB Shrugs:
335x3x8 (grip trouble, let go of bar mid set, and regripped last two sets)
Incline:
135x5
185x3
205x3x6
DB Flies:
35x2x15
H.S. Chest Press Machine:
180x10
Didn’t squat since my calf/knee has been giving me trouble. The leg presses felt fine (got a great pump in my quads). Workout took forever, since I did a bazillion sets of leg presses, and I was bullshitting with some guy squatting in briefs after my shrugs.
Didn’t lift with the temple PL guys. I did my own thing tonight, guessing what we were “supposed” to have done.
so how do you like this new program? I’m currently on a west side program.
when you did your west program, were you lifting about 3 days a week?
It appeared that your days were not always the same days. Like, you would lift Monday, Tuesday, thursday, then Friday, Sunday, etc.
Was this just based on your recovery time and how you felt, or just schedule based?
GOod work though man! Progress is there so keep it up!!
ohhh, and if youre not using a foam roller, get one. I started using one about a month ago, and it helps me recover soooo much faster.
I will warn you though, rolling your quads out on that shit hurts like hell!!! but you recover 2x faster!!
[quote]ragingbassist wrote:
so how do you like this new program? I’m currently on a west side program.
when you did your west program, were you lifting about 3 days a week?
It appeared that your days were not always the same days. Like, you would lift Monday, Tuesday, thursday, then Friday, Sunday, etc.
[/quote]
It is a little difficult to tell, but towards the end I tried to lift monday, tuesday, thursday, and saturday. In the beginning I had no RE lower day. Monday was supposed to be RE lower, tuesday ME Upper, thursday ME Lower, saturday ME Upper. Sometimes I missed a day, like my RE Lower, but that was more out of laziness than anything. 
I think I structured it poorly. My RE Lower should have been more accessory work, with my ME Upper being squat/deadlift variations mostly. I also think my bench suffered when I stopped flat benching.
If I do it again, I would make a couple changes. Flat bench more often, and leave ME Lower for mostly ME stuff, and my other lower body day for more accessory work (NOT high rep squats).
This program’s volume has been insane, it’s way more than I’ve ever done, but my upper body is, at least for reps, getting stronger (and bigger). I’m not so sure about my squat & deadlift.
[quote]ragingbassist wrote:
GOod work though man! Progress is there so keep it up!!
[/quote]
Thanks. However, you know, I noticed that the scale at L.A. Fitness is off 10 lbs. I think I was 215 at the start, and I am now currently 230 (!!!). I’ve been stressed, and also eating terribly. I’m really too weak for my weight class, and looking a bit chubby, IMHO. I’m going to try and drop down a weight class after my meet. I know what to do. I just have to do it.
We’ll see what happens with my 1RM come meet time.
Just out of curiosity, what made you decided to drop the dynamic days?
I’m on the Westside program now and the dynamic days have definitely helped my popping out of the bottoms of squats and presses. Immensely helped me!!
If you go back to a westside split, definitely use some dynamic days. I think you might like their results early on. I’m kind of dropping the frequent rotation of them and moving into more REP days as a replacement, but i’ll still throw them in from time to time.
Keep lifting man. Eat well and dont miss a day!! haha!!
peace man!!
3-18-09 Random deadlift & Arms.
Sumo Deadlift:
135x5
225x3
315x2
365x1
405x1
465x0 (Yeah, this probably wasn’t smart.)
405x1
405x1
DB Curls:
40x4x5
40x8
EZ Skullcrushers:
90x5x5
Cable Curls:
140x3x8 (I think)
H.S. Dip:
230x15
300x3x8 ? I dunno; was kinda like “whatever.”
Yeah, I decided to sumo deadlift on a whim. Felt great, didn’t feel NEARLY as taxing as conventional deadlifts, but I almost didn’t even break 465 from the ground! I got it right below my knees, and it just stopped dead (heh).
I was sort of following a deadlift program, guess I f’d that up. I was supposed to do conventional deadlifts tomorrow, but I guess now I’ll just do some rack pulls.
I got the form for my meet. It’s a USAPL meet at princeton new jersey, sunday april 5th, at the Doubletree Hotel Grand Ballroom. Sounds awesome.
I checked the meet results from last year. There were two lifters in my weight class, in the raw division. One bombed out trying to squat 250kg. The other posted like a 1000 total. http://www.njpowerlifting.com/results/75+.pdf
So, if that happens again, I could win my weight class … and still probably have my total squashed by some 198er (like my coach. Ha!). :-/
3-17-09 Shoulders/Back (forgot to post this)
DB Shoulder Press:
40x5
65x3
80x3x4
80x5
Pullups:
5x5
DB Front/Lateral raise:
30x5x5
supersetted with
Pendlay Row:
205x2x5
195x2x5
BB Shrugs:
185x5
335x4x8
3-20-09 Bench/Squat
Squat:
135x5
225x4
275x1
335x1
3x2x385 (~92%)
Bench (paused):
135x5
205x2
245x1
290x2
300x2 PR
235x8
Squat was hard, bench wasn’t too bad. I feel like my squat didn’t go up at all. My bench definitely did.
I had more to do, but I got to the gym late. I’ll do the accessory shit tomorrow.