[quote]JimmyBoom wrote:
goddamn bro, great work. congratulations
boom
[/quote]
Thanks bro I was stoked now week off for damn sure. Its days like these that make this damn eating worth it. Now ill have a week off then 5 weeks to get conditioned and stronger prior to the meets starting. gotta start dragging trucks and shit LOL
Prob try and out DL this in 5 weeks or so.
Thanks again,
Phil
[quote]JimmyBoom wrote:
2/10/07 DE LB
A. Speed Low Box Squat (12")
205 x2, 2, 2, 2, 2, 2, 2, 2
185 x 2, 2
B. Speed Deadlift:
275 x 1, 1
295 x 1, 1
315 x 1, 1, 1, 1, 1, 1
C1) Back Ext. +25 x 8, +35 x 8, 8
C2) Cable Crunch, 95 x 8, 110 x 8, 8
Finished with 5 Minutes walking at an incline on the treadmill.
Refreshing, brief (40 mins) workout. However, the explosive pulling cuased my forearm/elbow pain to fire up. Next week is Med. Vol, and there will be no DE LB day… so maybe that will help.
DAMN bro your 6’5" and working on a 12 inch box Man in 6’1" and use that for seepd days and its Ultra damn low for me
Keep it up
Phill
Quick question:
Is Westside recommended for someone trying to lose weight and fat? If anyone could let me know I would appreciate it. Thanks.
It depends how fat your are and how you structure your training. Either way, losing BF is mostly going to be in your eating. If you have a LOT of fat to lose, you can make better food choices and eat more frequently and lose fat pretty easily. If you are already pretty lean, you’ll have to watch out for your recovery from demanding sessions; but either way, diet is the main factor here.
-MAtt
[quote]tmoney1 wrote:
Quick question:
Is Westside recommended for someone trying to lose weight and fat? If anyone could let me know I would appreciate it. Thanks.[/quote]
[quote]Phill wrote:
ME Squat Feb 10th 2007
GREAT!!! Day man one of those days that if I was rested had sleep and was fresh it would have been CRAZY awesome but great none the less Was/am a bit ran down but it was one of those mental Im going to get this days and knowing Im taking a week off.
Been a while since a crazy DL session ive done the 500 for reps etc but figure with this off week and skiing ill be taxing the quads a lot and resting as well just kinda wanted to DL see how its coming since making the switch to conventional from sumo what 6-8 weeks ago. And just go a bit nutty prior to the week off.
-Deficit Conventional Dl from 4 inch box
Bar x some
135 x 10
225 x 5
315 x 3
405 x 3
495 x 3
585 x 1 PR ( think cracked a tooth and burst some blood vessels)
Great 10 lb PR from the standing on the box was a HARD PULL This may have been a conventional DL PR as well
-Conventional DL from floor
595 x 1 PR
Another dog fight from just above the knees up it was a grinder I really think if I was fresh doing this without the 585 deficit pull prior I could match or beat my sumo pull PR still happy with this
-Rack pulls @ Knee
615 x 1
635 x 1 Hands bleeding and like HAMBURGER LOL
655 x 1
No where near a PR but I was Burnt from the other pulls felt goot to get some weight in my hands today
-Log Front squat
115 x 10
165 x 8 x 2
These were ODD I didn?t even want to attempt to go over the 165 after all the Dls and the log work yesterday My low back was COOKED at this point
Decline sit ups 70lbs at head
3 x 8
A few leg extensions, leg curls and blue Band GM?s for a ton of reps to get some blood to that low back
Great day I wish I was rested but im taking these Prs and running come back after a week strong and ready to roll
I think I know the trick for Lower body PR?s Ive had good training the last three weeks on lower ME day each week prior to lifting ive thrown a small whole chicken in the oven to eat after training and the smell creeps into the shop LOL
Phill[/quote]
only you could go from deficit pulls to pulling from the floor to rack pulls. Mr. Volume stricks again. If it works… what the hell. you will be pulling the the 6’s in no time.
great job!!
meat
RE/ Accessory work
Push Press
0x10
135x5
225x5
315x5
365x2
315x10
225x25
seat military pin presses (set at forehead) first time doing these.
225x6
315x6
365x3
405x2
415x1x1x1x1x1
reverse curls x cable wrist curls
some for a lot x some for a lot
some for a lot x some for a lot
calves
meat
Thanks Matt, much appreciated.
[quote]Matt McGorry wrote:
It depends how fat your are and how you structure your training. Either way, losing BF is mostly going to be in your eating. If you have a LOT of fat to lose, you can make better food choices and eat more frequently and lose fat pretty easily. If you are already pretty lean, you’ll have to watch out for your recovery from demanding sessions; but either way, diet is the main factor here.
-MAtt
tmoney1 wrote:
Quick question:
Is Westside recommended for someone trying to lose weight and fat? If anyone could let me know I would appreciate it. Thanks.
[/quote]
[quote]maraudermeat wrote:
only you could go from deficit pulls to pulling from the floor to rack pulls. Mr. Volume stricks again. If it works… what the hell. you will be pulling the the 6’s in no time.
great job!!
meat[/quote]
HA I had to do something crazy pre week off was killer and fun
YES Im looking forward to breaking that 600 barrier with my conventional my Sumo max was 610 like 3 months agao I didnt figure my conventional would cathc up this fast Im more than positive I will break that barrier next time I try. Ill do it without doing the defict pulls first LOL
Thanks bro.
Phill
[quote]maraudermeat wrote:
RE/ Accessory work
Push Press
0x10
135x5
225x5
315x5
365x2
315x10
225x25
seat military pin presses (set at forehead) first time doing these.
225x6
315x6
365x3
405x2
415x1x1x1x1x1
reverse curls x cable wrist curls
some for a lot x some for a lot
some for a lot x some for a lot
calves
meat[/quote]
Bro im telling you these #'s we need to get you to do some log pressing just watched Steve Macdonald Tie thwe world record 9 log clean and press at 275 in 75 seconds I think it was hell a little practice youd be in that shit.
Nice acc. workout bro’
’
Phill
[quote]Phill wrote:
maraudermeat wrote:
RE/ Accessory work
Push Press
0x10
135x5
225x5
315x5
365x2
315x10
225x25
seat military pin presses (set at forehead) first time doing these.
225x6
315x6
365x3
405x2
415x1x1x1x1x1
reverse curls x cable wrist curls
some for a lot x some for a lot
some for a lot x some for a lot
calves
meat
Bro im telling you these #'s we need to get you to do some log pressing just watched Steve Macdonald Tie thwe world record 9 log clean and press at 275 in 75 seconds I think it was hell a little practice youd be in that shit.
Nice acc. workout bro’
’
Phill
[/quote]
thanks for the vote of confidence. I can press the shit out of the bar but I couldn’t clean my own dick. The most I’ve cleaned was 315 and that was more of a reverse curl than anything. I’m sloooooooow.
meat
light events
1.12"log marathon- 1005 1405 1905 2102 2302 cleans 1653 1903,2,1,1,1
whole lot of form work
2.farmers-230100ft2
3.stones- 2603,2,2 270*2,1,1
crushed the seafood buffet with the guys, nice light day
[quote]maraudermeat wrote:
thanks for the vote of confidence. I can press the shit out of the bar but I couldn’t clean my own dick. The most I’ve cleaned was 315 and that was more of a reverse curl than anything. I’m sloooooooow.
meat[/quote]
Hell I cant do neither LOL but cleaning the log 12" is a ton easir then a bar you lap them and hug that bastards more of a odd dl and you roll it up. Plus your cleaning 315 shit if you can log press that your up with the BIG boys thet WSM level
Not trying to push you to anything hell you may hate it and your doing damn fine at the PLing but if you ever have the chance to try one of them out Id give it a go I bet you kill that damn log with a bit of practice
Either way keep bro your kicking some ass.
Phill
[quote]gags wrote:
light events
1.12"log marathon- 1005 1405 1905 2102 2302 cleans 1653 1903,2,1,1,1
whole lot of form work
2.farmers-230100ft2
3.stones- 2603,2,2 270*2,1,1
crushed the seafood buffet with the guys, nice light day[/quote]
Nice work gags I got to get me some stones or a mold here soon
Keep it up,
Phill
I’m working on creating a program that combines wsb methods with hi-low methods (I believe James Smith has a book on this), and I have a question for you guys:
How do you guys go about deload weeks (if you’re doing them at all)?
Thanks
[quote]vision1 wrote:
I’m working on creating a program that combines wsb methods with hi-low methods (I believe James Smith has a book on this), and I have a question for you guys:
How do you guys go about deload weeks (if you’re doing them at all)?
Thanks[/quote]
I probably should deload every once in awhile but what I do is either take a week off totally or give the ME work a rest and hit DE and RE for a week. I know that some of the others do though.
meat
There are a number of different ways to set up your deload week. As with many things, it depends alot on the lifter.
The general rule is to keep intensity about the same, but cut the volume by 50%. For me, however I cut intensity as well, just because I have found I need need a break from heavy weight as well.
Wendler has also written an article at this over at elite.
I would like to see you program when you get it put together.
T-minus 45 minutes till Max Effort Upper (floor press is up today).
[quote]Phill wrote:
-Deficit Conventional Dl from 4 inch box
Bar x some
135 x 10
225 x 5
315 x 3
405 x 3
495 x 3
585 x 1 PR ( think cracked a tooth and burst some blood vessels)
Great 10 lb PR from the standing on the box was a HARD PULL This may have been a conventional DL PR as well
-Conventional DL from floor
595 x 1 PR
Another dog fight from just above the knees up it was a grinder I really think if I was fresh doing this without the 585 deficit pull prior I could match or beat my sumo pull PR still happy with this
-Rack pulls @ Knee
615 x 1
635 x 1 Hands bleeding and like HAMBURGER LOL
655 x 1
No where near a PR but I was Burnt from the other pulls felt goot to get some weight in my hands today
and the smell creeps into the shop LOL
Phill[/quote]
AWESOME Phil! 600 will be gravy (heavy as shit, artery clogging gravy) when you go for it. Crazy fucking volume man, nice work!
Here is my Max Effort Upper
Pre: Shoulder DL, Medball Stuff, Prehab Circuit, Band Pushdowns, Traction
Lift:
1)Floor Press: Barx10x2, 95x7, 135x5, 185x5, 205x5, 225x3, 245x3, 260x3
2)Close Grip Decline: 135x10, 225x6, 235x5
3)One Arm CS DB Row: 40x10, 70x10x2, 80x8x3
4)Face Pulls: 140x10x3
5)No Cheat Hammer Curls: 30x10,35x10x2
Post: Conditioning Circuit ? Zercher Walks, Lunges, Farmers Walks, Burpees, Plate Rows, Front Bridge. Done 2 x. Did some jump rope too.
Weight is still in the 240-245 range, according to my scale, which I don’t know if it is right or not, because one day it had me gaining 7lbs. I dont know if that is possible, for me anyway. I would like to get back down to the 230 range, but it isnt a major ordeal. I’m playing around with some diet things right now so I’ll see how that goes.
The 260 floor press was a 3RM PR, so I’m stoked at that.
[quote]Matt McGorry wrote:
Spent the majority of the day at the Mike Boyle Winter seminar, then hung out back at his place a bit with some of the coaches. Met some good people, hung out with some past acquaintances and learned quite a bit.
-MAtt[/quote]
I’m finally attending my first seminar on March 10th and 11th here in Oregon. Buddy Morris, Val Nasedkin and Michael Hope are going to be presenting. The topic/title is “Rebuilding Today’s Athletes: Addressing Common Training and Recovery Missteps.” The organizer (Mark McLaughlin) tells me James Smith will be in attendance, too.
Besides the obvious educational material, I hope to meet some like-minded coaches and trainers in my area to network with, help where I can and learn from. I’m almost giddy with anticipation.
[quote]maraudermeat wrote:
vision1 wrote:
I’m working on creating a program that combines wsb methods with hi-low methods (I believe James Smith has a book on this), and I have a question for you guys:
How do you guys go about deload weeks (if you’re doing them at all)?
Thanks
I probably should deload every once in awhile but what I do is either take a week off totally or give the ME work a rest and hit DE and RE for a week. I know that some of the others do though.
meat[/quote]
Im the same here I dont really I end up every few months having life get in the way and take a week or so off like this week. Other than that just listen to my body sometimes 
and will say go for 5 RM instead of 1 or a three etc.
Maybe I should do it more but to damn bad HA
Phill