today’s w/o
Trying a different routine for the next few weeks
anyway …today’s w/o
1.3 board CG- 2755 3154
2. Narrow stance Deads- woked up me style to 4055 then 4551 for the hell of it
3. cable rows- 7012 8010,8,8
Bunch of pulldowns in between sets of board presses.
i liked the total body feel of this.
[quote]gags wrote:Congrats Bro!!!
[/quote]
Thanks man. Can’t wait to get back at it Thursday.
[quote]harbinjc wrote:
Devil0351Dog wrote:
DE Upper
DE Benchpress: 135x3x2, 155x3x6, was feeling good so…185x3, 225x3, 265x1, 295x1(spotter may have touched the bar and my ass came up SLIGHTLY so I’m not counting it as a PR…)
4-Board Press: 225x5, 275x5, 295x5, 315x5
DB Bench (Neutral Grip): 70x10,10,8
DB Military Press (Neutral Grip): 35x15,9
BB Rows: 195x6,6,6,5,5
Neutral Grip Pulldowns: 150x15,12
Pressdowns/Curls
I felt real good today and took advantage of it. My bar speed is getting better and I’m getting more comfortable on the bench. Even on my 265 and 295 attempts I felt pretty damn good. So hopefully 300 (my goal for July 15) is just around the corner. Need to make sure I’m doing stuff for my shoulder health though.
DD
Devil Dog,
its hard to give opinions on here because everybody doesnt know like the specifics of what you respond to in the training, but here are a few thoughts from what I saw in your last log.
You might want to try to pick only 2-3 total accessory lifts but up the volume on those lifts. Bascially picking quality over quantity. Not that the exercises you picked were bad, but the work you do could be of higher quality of you do 2-3 total accessory liftys but up the sets to 3-5 on each one. Louie would say the same thing or so he says “I can do a lot of a few things”[/quote]
Yeah man, I hear you on that. It’s kind of a problem I have when I do upperbody (I still want to do some aesthetic type shit…). It’s always just hard for me to pick between chest and shoulders…Thanks for the comments! Never hesitate.
DD
ME Lower
ME Low Box Squats: 135x5x2, 185x5, 225x3, 245x1, 265x1, put on belt, 275x1x2, 295x1(PR for low box), 305x1(spotters might have touched bar…so I’m not gonna count it as a PR)
RDL: 135x5, 225x5, 335x3x3
DB Swings: 35x10x5
Side Bends w/DB: 80x20x5
Workout was totally lacking in intensity…Still got some good low box work in. My left hip felt a little sore today, but feels fine now. Getting off that low box is a lot of work though…The RDLs were decent. Felt real heavy and I didn’t quite touch the ground on every rep, but the ROM was pretty good.
DD
[quote]Devil0351Dog wrote:
ME Lower
ME Low Box Squats: 135x5x2, 185x5, 225x3, 245x1, 265x1, put on belt, 275x1x2, 295x1(PR for low box), 305x1(spotters might have touched bar…so I’m not gonna count it as a PR)
RDL: 135x5, 225x5, 335x3x3
DB Swings: 35x10x5
Side Bends w/DB: 80x20x5
Workout was totally lacking in intensity…Still got some good low box work in. My left hip felt a little sore today, but feels fine now. Getting off that low box is a lot of work though…The RDLs were decent. Felt real heavy and I didn’t quite touch the ground on every rep, but the ROM was pretty good.
DD[/quote]
Hey heres an idea. Going back kind of to what I said to you earlier, with the higher volume and intensity per exercise, I think the volume you had on your ME lower day is appropriate. If you could somehow match that on your ME Upper days, maybe by doing your main lift, a “non-aesthetic” supplemental depending on your weakness lift, and 2 “aesthetic” accessory lifts of your choice.
Also, something I really liked when I stepped up the intensity on extra exercises, when I did it with my ab movements, which I had never done before, my abs are ridiculously strong! I had always always done high reps for abs, but now I swear it looks like I’ve added like an inch to my abs thickness. So next time you do an ab movement try and go in the 5 or less rep range for 5 or more sets and see how freakin sore your abs are.
PR and Goal met today.
Good Morning 225 x 3. My max before switching to a conjugate/westside template was 165 x 1 back in February.
Got some more goals to accomplish, but it’s nice to put one away. Good work everyone, it’s a great thread.
[quote]Bram Wiley wrote:
PR and Goal met today.
Good Morning 225 x 3. My max before switching to a conjugate/westside template was 165 x 1 back in February.
Got some more goals to accomplish, but it’s nice to put one away. Good work everyone, it’s a great thread.[/quote]
Congrats. Always nice to see someone hit a PR. Feels good, doesn’t it?
ME lower
Zercher squats from pin…below parallel
335x1
Back raises
Ab pulldowns
Bear
I have a question for those of you who go to commercial gyms…how do you do floor presses? Do you just lie on the floor in the rack and do them? Or is there a way to do them that won’t look so out of place?
Hiho
BW ~ 148lbs
Benchpress with Metal Viking Presser (1 board=2")
3 baords 220lbs/3
2 boards 242lbs/3
1 board 264lbs/1
0 board 275lbs/X
finally got a weight to touch, but missed- I guess only a couple of weeks and I’ll get used to using a modern shirt
Followed by
Dumbbell Press 9x3 (forgot 10th set ^^)
Wide Gripp Pronated Pullups 10/8/6
Supinated Seated Cable Row to stomach
3x6-8
Front Raises 3x10
Face Pull 3x15
Reverse Crunches with added resistance by cable 3x10-13
The german IPF juniors national record for the 3 lift meet benchpress is 150.5kgs~330lbs(in the 148lbs eight class)
I am working out now for one and a half years and I am close to a 275lbs benchpress…
I want to break that record by november(junior/sub junios nationals).
I guess I’ll create a Berardi influenced meal plan and I just started westside Trainig, so I hope I’ll achieve that goal.
[quote]SprinterOne wrote:
I have a question for those of you who go to commercial gyms…how do you do floor presses? Do you just lie on the floor in the rack and do them? Or is there a way to do them that won’t look so out of place?[/quote]
Thanks for the pat on the back. I do them at 24HR Fitness lying on the floor and looking like a freak. I suppose you could take two benches and put one sideways (forming a T) so your arms have something to rest on. That way you wouldn’t have to lie on the floor.
today’s w/o
1.front squats-1856,6,6,6
2.Rvrs. grip milt.press(strict)-1358,7,6,7
3. power curls(rvrs grip clean)- 135*8,8,8,8
couple hrs later
Kbell class- taught 2 hrs, lots of snatches,pushups,squats,swings, rows.
[quote]Bram Wiley wrote:
SprinterOne wrote:
I have a question for those of you who go to commercial gyms…how do you do floor presses? Do you just lie on the floor in the rack and do them? Or is there a way to do them that won’t look so out of place?
Thanks for the pat on the back. I do them at 24HR Fitness lying on the floor and looking like a freak. I suppose you could take two benches and put one sideways (forming a T) so your arms have something to rest on. That way you wouldn’t have to lie on the floor.
[/quote]
Where in Cali are you?
[quote]SprinterOne wrote:
Where in Cali are you?[/quote]
San Diego, I usually workout at 24hr fitness in UTC, but I hit up the Pacific Beach one occasionally (only place to do floor presses I know of). Also Rimac at UCSD is a good gym (glute-ham raise, chains, lots of racks, lots of other stuff).
Where you from?
I’m in Orange County.
hey everyone. I just stumbled on to this thread and I wanted to introduce myself. I have been lifting seriously for the last 8 months and have been trying different lifting techniques to see what felt right for me. I intially started out only with wanting to look good/body building in mind but as time went by I started to like the big lifts and lifting heavy weights. I am now seriously interested in PL and I’m set start to Westside template next week and I am really looking forward to it. This thread will probably be invaluable in helping answer any quetions I may have in the process. Anyway, just wanted to introduce myself and official mark my entrance into PL.
Hey everyone:
My Bench still hasn’t gone up and actually went down a little bit. I was panicking at first but I think this may be due to several factors (more work at 90%.)
I have yet again become confused with the M.E. day. After reading a lot of articles on elite fts and looking at logs, I’ve gotten two different notions of what I should be doing.
A) try to work up to a rep max withen a few sets (5-7)
B)do a few warmp up sets and work towards doing at least 5 sets at around 90% of your rep max.
This was the impression I got from Jason Feruggia and Wendler. I tried it ( a bit ) yesterday and noticed that when I got to my 3rm I could only do it once. I’m not sure if this is bad or good. On the one hand my rep max was lowered, on another, this may be due to
a low work capacity on my part.
Ferrugia also claimed that after 3 working sets above 90%, he would do 5 more singles in addition at 90%.
What do you guys suggest? I know this seems like overthinking, but it’s having a direct impact on my lifting.
Thanks in advance.
Hey Bram…
Check out Kegrice’s Gym.
Pretty good pl gym in San Diego.
I don’t know what the prices are, but if it’s affordable, it’s definitely a hell of a lot better than 24.
[quote]Naphta wrote:
Hey everyone:
My Bench still hasn’t gone up and actually went down a little bit. I was panicking at first but I think this may be due to several factors (more work at 90%.)
I have yet again become confused with the M.E. day. After reading a lot of articles on elite fts and looking at logs, I’ve gotten two different notions of what I should be doing.
A) try to work up to a rep max withen a few sets (5-7)
B)do a few warmp up sets and work towards doing at least 5 sets at around 90% of your rep max.
This was the impression I got from Jason Feruggia and Wendler. I tried it ( a bit ) yesterday and noticed that when I got to my 3rm I could only do it once. I’m not sure if this is bad or good. On the one hand my rep max was lowered, on another, this may be due to
a low work capacity on my part.
Ferrugia also claimed that after 3 working sets above 90%, he would do 5 more singles in addition at 90%.
What do you guys suggest? I know this seems like overthinking, but it’s having a direct impact on my lifting.
Thanks in advance.[/quote]
It’s my understanding that on the ME days, you want to perform 3-5 sets at or above 90%, but you also want to work up to it. And you want to work up to it, doing 6-8 sets. So you could do something like:
60% x 3
70% x 3
80% x 3
85% x 3
90% x 1
95% x 1
100% x 1
Another good day for me. Today was ME Bench.
Incline Press (thumbs just inside start of knurling):
65, 65, 65 (warmup)
85 x 3
105 x 3
125 x 3
135 x 1
155 x 1
175 x Miss
165 x 1
Tricep Pushdowns:
3 x 8
DB Front Raises:
3 x 8 @ 20lbs
Rows:
3 x 7 @ 115lbs
Last week I failed 155 on the incline press. This week I nailed 155 AND 165! I know that probably isn’t much for most on here, but it’s progress for me, haha.