Kbells are good recovery and strength conditioning.
Sidenote: T-levels elevated = good. T-levels lowered = depression.
Side sidenote: Second what pete said. 3 inch is a good deficit, just make sure your lower back does not round at the start of the lift.
[quote]FISCHER613 wrote:
Kbells are good recovery and strength conditioning.
Sidenote: T-levels elevated = good. T-levels lowered = depression.
Side sidenote: Second what pete said. 3 inch is a good deficit, just make sure your lower back does not round at the start of the lift.[/quote]
Survey says…3 inch deficit. I’ll be sure to take a vid to make sure I keep my arch.
Besides my T levels I am also getting a PSA reading and lipids. I’m curious about the lipid profile since I eat whole eggs just about every day. I’m not concerned since it has always been good but I need the number to show to my wife…she worries 
DE Upper
170 + red bands (Minis)…small increase from 165 last time
10 x 3 - went up very fast. I`m going to switch to the Monster Minis to get more deceleration at the top. Easier on my arms.
Note: As Ive paid closer attention, Its become apparent that I`ve always had a poor wrist position. The bar tends to sit behind my forearm. When I get everything lined up I feel stronger and I think I feel my lats engaging more.
JM Press
95 + minis x 10
135 + minis x 10.75…Lock out! Lock out! Ah fuck. PR of 1.75 over last time
155 + minis x 4…new weight
135 + minis x 7
BB curls supersetted with close grip pushups on bar
5 x 12
High pulls - light weight
4 x 12
DB flyes - slight incline
2 x 10-12
Work was a suck-fest today so this felt good.
Wrist position is real important, Ive noticed that with myself as well when benching, I am trying to push through my wrists, and keep the bar aligned with my forearm and elbow, well im trying to at least
[quote]MattyXL wrote:
Wrist position is real important, Ive noticed that with myself as well when benching, I am trying to push through my wrists, and keep the bar aligned with my forearm and elbow, well im trying to at least[/quote]
Im looking at my wrist position now. I think I have always had the bar behind the centerline of my forearm. Explains why Ive had to wrap as the weight got heavier. Although, I`ll always wrap on top sets since I like the stability.
Upper back work
w/u
Band face pulls and external rotations
2-3 sets
BB rows (45 degree)
135 x 5
185 x 5
225 x 5
275 x 6
225 x 10
Dead stop DB rows
100 x 5
120 x 5
135 x 5
100 x 10
Rear delts / Upper back
30 ext. rotations + 30 face pulls
Solid work. Nice rowing indeed.
james
^^ thanks james. The kids are starting their fall sports schedule so I think I will need to have more of these short, extra sessions.
ME lower
Front squats
…with cheater knee wraps. I don’t think I have done these heavy for 6 months. Looked back through logs and it looks like the numbers were about the same. I’ll add these in to the rotation.
w/u
135 x 3
185 x 3
225 x 3
255 x 3
275 x 1
295 x 0…boo. Lost it a bit forward
3" deficit DLs.
…3" felt like a long way down. I could go 4 1/2" but I don’t think I could keep my arch. Took some focus to get weight on heels in start position. 3rd set was the best
w/u
60% of est. max (475)
285 x 3 x 3
Band assisted (reds) natural GHRs alternated with HLRs
GHR
12, 10
HLR
20, 20
Solid front squats. Really solid.
james
Upper ME day (or should I call it 'meh day?)
Reverse band (orange, light band) bench…-20lbs at the top if I recall
135 x 5
185 x 5
225 x 3
255 x 1
265 x 1
295 x 0…crap. Got this for an ugly rep last time.
295 x 0…still crap.
275 x 1
Reverse band dead stop bench (chest height)…My tricep strength is coming up but off the chest is a bit lame.
225 x 3
245 x 3
245 x 3
245 x 3…I think this was the best set
Can’t remember the last time I did these. Keeping them in.
Close grip reverse band dead stop bench (that looks ridiculous when I type it out, lol)
185 x 8
225 x 5
225 x 5
Called it. Was getting hungry and daughter came down to hang out, write my reps in my book for me and work on her chins. We tried doing some band-assisted chins and she got one clean rep. She was pretty excited
I’ll do shoulder and arm assistance tomorrow.
I just cancelled my commercial gym membership.
The shed will see some love in the next few weeks to make it more functional. And heatable…winter is coming. I’m building a house (to sell) so I’ll just add some materials to the order and have the guys come out and get it done.
Great lifting. All that band stuff has got to get confusing though.
[quote]JoeGood wrote:
Great lifting. All that band stuff has got to get confusing though.[/quote]
Funny you should mention that. I agree that bands and rotating exercises means I don’t have as firm a grasp on progression. I was thinking last night that now that I have some experience with WS, I’m going to make sure I use straight weight on occasion so I know where I am. I just need to figure out the schedule for that.
One thing about bands - they are fun to train with.
awesome…Training whenever in whatever weather has got to be great.
[quote]mom-in-MD wrote:
awesome…Training whenever in whatever weather has got to be great.
[/quote]
I’m really looking forward to getting the shed organized. I’m putting together a wish list. Christmas is coming, right?
Accessory shoulders and arms
Military press
Strict
bar x 10
65 x 5
95 x 5
115 x 5
135 x 3…ouch
Push press
135 x 7, 7
DB Hammer curls
40 x 10
50 x 10
65 x 10
OH band tricep extensions
3 x 15
DB laterals
20 x 12, 20
I never did MPs up until a year ago, as with you they were very uncomfortable, I almost exclusively did BTN presses or Seated DB OH presses, but when I started 5/3/1 it called for it, stuck with it for a while and its incredibly comfortable, and became my best lift ironically.
My trainer wants me to do westside, does it allow you to do accessory days like the one above or did you just add it in.
[quote]MattyXL wrote:
I never did MPs up until a year ago, as with you they were very uncomfortable, I almost exclusively did BTN presses or Seated DB OH presses, but when I started 5/3/1 it called for it, stuck with it for a while and its incredibly comfortable, and became my best lift ironically.
My trainer wants me to do westside, does it allow you to do accessory days like the one above or did you just add it in.
[/quote]
Maybe I’ll just back way down on the MP weight. I’d like to do some OHP even if it’s just accessory weight and reps.
I just add in accessory days if I can’t get the work done on the prescribed day. I just try to be smart with where I fit them. Generally around the DE days so I’m not fatigued for ME. Westside is basically 4 days a week: ME lower, ME upper, DE lower, DE upper with appropriate accessory moves on each day.
It sounds a bit complicated but it isn’t really. As long as your trainer has a firm grasp so you are not left to waste time prior to your meet getting it dialed in.
They are not big on much front delt work so there is no OHP day. You said you were delt dominant so it is probably not a bad thing to back off a bit for the meet and focus on other areas impacting bench.
Pete seems to train 6 days a week so I’m sure he has some thoughts on where to fit accessory days.
This is solid info Git, thanks, Ill follow that protocol, not sure if I could do more than 5 times weekly though, I might be starting the westside stuff tomorrow…
[quote]MattyXL wrote:
This is solid info Git, thanks, Ill follow that protocol, not sure if I could do more than 5 times weekly though, I might be starting the westside stuff tomorrow…[/quote]
I think if you are looking to get strong then 4 days a week is plenty. I’m just doing more due to tight scheduling / shorter workouts.
A few things I have found so far: