Have not posted here in a number of years, though I was one of the original members of the site. Anyway, I am a competitive PLer and have competed in the APF, APA, WPO and others. Almost made it to the Arnold last year but I bombed at the BB4C semifinals. I mention all this so you have a frame of reference when looking at my posts. I do not post elsewhere with any regularity, but will start to post my training log here as I am looking to qualify this year for the 2007 Arnold.
My roots of training began with Westside as I am sure most others have. I now train with a pseudo Westside / Metal Militia routine. I am coming off 2 major injuries in the same meet in 2005, but am back to where I was in 2004…but now in a lower weight class (198). Will post my 4/23 “High end / shirt day” in the next reply to this thread.
Just got done with my first day of westside, and i just wanted to post that i worked up and hit 225 for the ME upper body day on the bench, i know its not much but im about 180 in cloths and made me happy to hit it.
today’s w/o
MELB
1.par. Box sqts(med. stance)- worked up to 3351 with avg band
dropped to 2753 with no box/bands
2.RDL’s-22510 2758 315*5,5
3. sled drags - forwards and back with about 200lbs
not too bad, didnt get too much sleep last night, need a rest day tomorrow.
I think WS4SB would be a fine program for you to do. On ME days, though, do a 5x5 or 4x6 instead of working up to a max.
Some coaches say that you should start out using lighter weights, and if your form sucks, then you should opt for sets of 12-15. But I started lifting 2 years ago using 5x5s and I have not seen any problems.
DE Low Box Squat- 95/10, 135/5, 2x2 @ 165, 2x2 @ 175, 4x2 @ 185. I wasn’t paying attention to percentages and that stuff, just using the heaviest weight I could while keeping it fast.
Speed Pulls- 225, 235, 245, 255, 265, 275 for 4, 315, 365. Did 2 heavy singles at the end. 365 was my max 4 or so months ago, this time I got it up easier. It was still a little slow though.
Heavy ab pulldowns.
Came home and pulled the sled for a change away from back raises or pull throughs.
[quote]gags wrote:
i think scottis cool put you on the right path, i would’nt worry about DE quite yet
as far as nutrition, i have been usinf Berardi’s Precision Nutrition, although i find it hard to follow on the weekends, that’s my own lazy fault[/quote]
Yeah. My youngest brother started at 3sets of 10 and moved to 5x5 and he’s slowly but surely putting on strength and size while improving his form on his lifts.
As for diet…I’m kinda following the WWDTE? method. Or, “What Would Dave Tate Eat?”. It seems to be working right now…
Started WS4SB lastweek; too embarassed to post mumbers but I imagine that I will be getting PR’s every ME day for awhile! This is the first time I have done this type of training and I love it! I did Deads for ME lower body last Wednesday then single leg back leg elevated BB squats followed by good mornings. I couldnt finish the last set of GM’s due to a leg cramp. Today my legs feel great! I was sore a good 4 days. I think I will add a solid 15 lbs to my DL this week. Anyway thanks for this thread its great!
Embarassing as they are I will post stats
5’8" 195 lbs 30y/o
Bench 200
Squat 295
Deads 305
Last summer I was 180 lbs
Bench 200
Squat 315
Deads 335
I stopped lifting for about 6 months and I am now back at for a month now.
My short term goal is to be able to bench 225, squat 350, DL 380 before summer is out. I will May will be a killer for me since I am going to cut the BF down then go to a clean bulk for life!
Tuesday is ME upper body. Will post new PR when I get it!
2 board- 285*1,1 this absolutely sucked. i am going to blame this on not benching for the last 6 weeks, and my left shoulder is still f’d when i bench. oh well, good thing i am not training for a powerlifting meet(strongman in like 8 weeks or so).
cg bench-2255,4 shoulder still hurt, so i stopped, for some reason i thought a different grip would fix it.
3.neut.grip db military- 4512 50*11,11
BB row/dead- 185*6,6,6,6 alternated overhand/underhand. this is my ghetto version of a stone type event(sorta). essentially do a barbell row, hold it at the top while you stand up. i like underhand grip better.
that is all for today, had to run, plus devildork was late.
ME 2Board Press (Pinky on Rings): 45x10, 95x5, 135x5, 185x5, 225x3, 225x3, 275x3, 285x1, 285x1, 285x0, 225x6
Military BB Press: 95x15, 95x15
Skull Crushers (5x5): 95#
Machine Rows (Neutral Grip): 220#x 14,10,9,10,10
Reverse Pressdowns: 50#x 12,12,12
BB Shrugs: 215#x 10,10,10,10
Kinda shitty workout, just couldn’t get really warm and into it. I hate my gym. That could have something to do with it. Oh well. Hit quite a few lifts around 90% of my 1rm, just not even close to a new PR. Next time.
I also think I need more repetition work on the bench so I may start alternating repetition bench with speed bench.
I messed my back up last week. I don’t think it was the last time I rack pulled or did good mornings, it was after that. All I know is that my back was bothering me for the past 3 or 4 days. I thought it was allright today but I felt like shit and couldn’t even pull 405 from the knees. I tried it a few times and after the 1st or 2nd time, I think it turned mental. I moved to 315 again and couldn’t get that even once. 225 didn’t feel that great. I was pissed after that, I was pumped coming to the gym but my back was just fucked.
It doesn’t help to push throught pain when Elton John or whoever is playing on the radio. We listen to Pantera, Rage, and DMX coming to the gym, but walking into that place sucks the testosterone right out of you.
Anyway, I know that I need to rest and let my back get better. I pulled a heavy single on speed day and felt like I pulled something in my lower back.
I did some abs and bodyweight back raises after trying to pull.
Yes, this is supposed to be my week off since I’m sick. I went in the gym to help out a friend who was going to max out on bench. I decided to bench with him and hit a couple PRs.
Thursday 4/2706
A)Bench Press (NO belt, wrist wraps)
PR-260x2
PR-225x8
B)Deadlift (NO belt, NO straps)
PR-425
Notes: After the PRs in bench I felt a good rush of confidence so I decided to do some deads. 425lb was my goal for the end of the summer, so needless to say I was damn excited, it being the first time I passed the 400 mark.
Today was an “off day” so I did some mini band pressdowns, some blast strap fatman pullups, some farmers walks, plate pinches, standing rope crunches, and curls. Got a good little pump going and just felt better about myself.