[quote]Phill wrote:
No fucking round any more boys had my vacation LOL time to get this shit going again. Lets roll
[/quote]
Haha I got no doubt you’re gonna start crushing PR’s again Phill.
[quote]Modi wrote:
novaeer wrote:
More importantly, it’s easier to get motivated for a big lift with Killswitch Engage or Lamb of God compared to Justin Timberlake.
Amen to that brother! I dread the occasional days where my ipod’s battery dies and I’m stuck listening to fucking Pop 40. Give me some angry music and some rusty plates and I’m a happy camper…[/quote]
Since my last iPod broke, I haven’t had my own music in probably 7 months.
Just bought a new Nano today, I can’t wait to have my own music at the gym.
Thanks guys for the advice on the strongman stuff. I’m still considering it. Shoulders feel a bit beat up from the pressing, but we’ll see.
-Matt
Sun 06-07-07 AR/RE Shoulders
Warmup/Prehab
#2 Band Piston Pushdowns - 50
Shoulder Horn 15 lbs. - 2 x 12
Face Pulls 60 lbs. - 2 x 12
Arnold Press - shoulder and bi warmup
20 x 12
30 x 12
DB OH Press [PR Reps & Volume +1 set]
55 x 14 [PR +4 reps]
55 x 11
55 x 10 - 3 tries to clean bells
55 x 8 - 2 tries to clean bells
Face Pulls
140 lbs [PR Wt. & Volume +1 set]
140 x 13
140 x 15
140 x 9
140 x 9
WG Pullups [PR Volume +1 set]
15
16
11
12
BB Shrugs
Seated in a chair w/ bar underneath
185 lbs. - (3 x 20) [PR baseline]
Chest Supported Incline Laterals
25 x 10
25 x 12 [PR Reps]
25 x 12
Rear Delt Raise
GAH to much stuff for one day - moved to ME or DE day.
Preacher Curls - EZ bar
reg grip - forearms uncomfortable…
40 x 20
40 x 25
rev grip - forearm pain
30 x 25
30 x 25
Notes:
Two Days off between workouts IS giving me a lot of drive during the workouts. I’ve also raised the volume per workout.
OH DB Presses are FINALLY back up to 55lbs. Forearm pain no longer limiting the clean. However, the clean is still a lot of work. I have to sway the bells back and then hard forward to start the curl. Then as the bells are partially curled, I have to drive the elbows toward the ceiling or I miss the clean.
During Pullups, my legs spasmed in a different way. It changed my balance and made the pulling tougher. I used a Valeo multi-purpose Velcro closure restraint device to keep my feet on the chair’s footrests.
Pulling from a lower chair sure made shrugs a lot more comfortable this time. A Cambered bar would really help the ROM on this move.
At the end of the night I hopped in my car and turned on the radio. My favorite radio show was on, “The Smokehouse Blues”.
Greasy gritty blues is just awesome.
[quote]4est wrote:
Sun 06-07-07 AR/RE Shoulders
DB OH Press [PR Reps & Volume +1 set]
55 x 14 [PR +4 reps]
Face Pulls
140 lbs [PR Wt. & Volume +1 set]
WG Pullups [PR Volume +1 set]
BB Shrugs
Seated in a chair w/ bar underneath
185 lbs. - (3 x 20) [PR baseline]
Chest Supported Incline Laterals
25 x 12 [PR Reps]
During Pullups, my legs spasmed in a different way. It changed my balance and made the pulling tougher. I used a Valeo multi-purpose Velcro closure restraint device to keep my feet on the chair’s footrests.
[/quote]
Nice work on all the PR’s!
Good to see that Valeo has come out with some top notch equipment lately. Those belts from the 80’s were a bit flimsy, but the ‘multi-purpose Velcro closure restraint device’ is a true classic!
Ok, for those of you that have been sitting on the edge of your seat, here is the nutritional breakdown of a 'Smore.
4g Fat
24g Carb (20g sugar)
2g Pro
140 kcal
Hey, I only had 2. Maybe I should have saved it for post workout?
[quote]novaeer wrote:
Hello all,
I’ve been following this thread for a few months, so I thought this would be as good a time as any to start posting. My training history basically has three distinct sections: the first was to quit being a lazy fat ass; the second part copying workout routines from Flax and Muscle&Fiction; the final part was getting into PLing after 2 years of overtraining/overuse injuries and stagnation that occurred during part deux.
I’ve been training on a Westside-style template for the past 7 months and my lifts have improved a great deal. I’m still weak as puppy piss, but hey you gotta start somewhere. My most recent max lifts are:
Squat: 525 (2-ply briefs,belt,light wrap)
Bench: 335 (raw, paused)
Deadllift: 525 (conventional, belt only)
Currently, I’m training for a full powerlifting meet scheduled for July 7th down in Virginia Beach. Not looking to set any records or anything, just looking to get a decent total under my belt and then start to train my ass off for a meet or two this fall and winter.
Here’s a look at my last week’s worth of training.
Mon 06/11/07
RE bench
Floor press (feet straight out) 225x4x5; 225x10 or 11
Overhead press 135x3x5 (easy)
DB rows 80x10;110x13;110x11 (no straps)
Tate presses 3x10
Wed 06/13/07
DE Squat/DL
Box squat (13" box) 275x4x2 315x4x2 Sets done w/ loose Metal Pro Suit straps down - great speed on all sets, which was surprising since it was first week in a while not using green bands
Sumo speed pulls - 315x4x1;365x1;405x1;455x1;495x1 (straps up) I wanted to try sumo pulls with the suit, just for change of pace. Last set with 495 kinda sucked - flew up to knee level then hit a brick wall, but still managed to lock it out.
Pull-throughs - 3x15
Ab pulldowns - 4x12
Fri 06/15/07
ME Bench
Close-grip raw bench (pinky on ring) worked up to easy set of 275x3
Shirted bench 315x2 (touch), 335x1 (touch); 350x1 (touch); 385x1 (touch, super easy); 405xmiss
Why can’t people listen to simple instructions? I worked out at the more hardcore gym today, but there are still plenty of douche-bags around. Asked cut-off sleeve ass clown to help set my shirt and when he’s done to make sure it’s even then tighten my belt.
Well…he did neither. As soon as I started to lower the weight I could tell the shirt was both crooked and it wasn’t secured. Needless to say, mis-aligned shirt + bad handoff = no lift (and me being pissed off).
Rack lockouts (4" ROM, 3 second hold at top) worked up to 455x3
Rope pushdowns 3x15 superset with
Face pulls 3x15
Sun 06/17/07
ME Squat
Free squat - warm-up raw: worked up to 315x1; suit straps down: 365x1; 405x1 (added light knee wraps); 455x1; 495x1 (straps up). I wanted to work up to the neighborhood of my opener for my meet.
Yet even more problems with stupid people today. There was no on at the gym who looked like they could squat more than 185 so there was no one who I trusted to spot me. Mr. John Stockton booty shorts who spotted me on 455 actually made it harder for me and may have actually added weight because he started to pull up on my chest before I got depth, so I had to basically force myself down.
Well, to make matters worse he started to lean on my back when I popped back up - almost like he was trying to mount me from behind. Of course I didn’t ask him to spot me again, and I think I might report this guy to the cops for his attempt to ass rape me. Thank goodness for two-ply polyester.
On my last set I had someone wrap my knees tight for me. He got the left leg fine but then he fumbled on my right knee for nearly five minutes. I lost all the feeling in my leg and I felt like choking the life out of him as payback. I did get the rep but it was harder than it should’ve been since I was basically doing it on one good leg.
Pulldown abs 4x15
[/quote]
welcome aboard!! you will fit in just fine around here. I see you also have the same sick sense of humor as some of us.
being that you train in my area… you should come down to the gold’s that I train at in manassas for a session or two.
meat
Final Week of 5x5’s
06/18/07 - Squat (ME)
A) 14" Box Squat (5x5)
barx10
135x10
225x5
275x3
335x5x5!! (PR)
B) Barbell Stationary Lunge
95x8
135x8
135x8 (baseline PR)
C) Pullups (Medium-Wide Overhand)
15! (PR)
11
10
D) Lat Pulldown (Double Single Handle)
100x8
120x8
135x8 (PR)
I think I’m very happy with this workout, but my Surge is on the verge of coming back up right now. The box squats were much better this week, but definitely pushing the limits.
Yes, moderate nausea and a dull headache. Slight ringing in the ears…Yup, good session…
Nice spankage Modi.
[quote]Modi wrote:
Especially if you’re OCD like Meat.
[/quote]
come on now… I’m sure everyone turns the plates so that all the god damn sides line up and the collars turn upwards and the bench is in line with the drop ceiling supports and the rings are the EXACT distance from the bench uprights and take your two laps around the bench and you chalk up every finger then the palms and then you touch the bill of your hat and then you arch twice and then you breath in and out three times.
you mean not everyone does that???
Meat
[quote]4est wrote:
Sun 06-07-07 AR/RE Shoulders
Warmup/Prehab
#2 Band Piston Pushdowns - 50
Shoulder Horn 15 lbs. - 2 x 12
Face Pulls 60 lbs. - 2 x 12
Arnold Press - shoulder and bi warmup
20 x 12
30 x 12
DB OH Press [PR Reps & Volume +1 set]
55 x 14 [PR +4 reps]
55 x 11
55 x 10 - 3 tries to clean bells
55 x 8 - 2 tries to clean bells
Face Pulls
140 lbs [PR Wt. & Volume +1 set]
140 x 13
140 x 15
140 x 9
140 x 9
WG Pullups [PR Volume +1 set]
15
16
11
12
BB Shrugs
Seated in a chair w/ bar underneath
185 lbs. - (3 x 20) [PR baseline]
Chest Supported Incline Laterals
25 x 10
25 x 12 [PR Reps]
25 x 12
Rear Delt Raise
GAH to much stuff for one day - moved to ME or DE day.
Preacher Curls - EZ bar
reg grip - forearms uncomfortable…
40 x 20
40 x 25
rev grip - forearm pain
30 x 25
30 x 25
Notes:
Two Days off between workouts IS giving me a lot of drive during the workouts. I’ve also raised the volume per workout.
OH DB Presses are FINALLY back up to 55lbs. Forearm pain no longer limiting the clean. However, the clean is still a lot of work. I have to sway the bells back and then hard forward to start the curl. Then as the bells are partially curled, I have to drive the elbows toward the ceiling or I miss the clean.
During Pullups, my legs spasmed in a different way. It changed my balance and made the pulling tougher. I used a Valeo multi-purpose Velcro closure restraint device to keep my feet on the chair’s footrests.
Pulling from a lower chair sure made shrugs a lot more comfortable this time. A Cambered bar would really help the ROM on this move.
At the end of the night I hopped in my car and turned on the radio. My favorite radio show was on, “The Smokehouse Blues”.
Greasy gritty blues is just awesome.
[/quote]
PR’s all over the place!! you are my new hero!!! I see Valeo is making a comeback. now can you find a use for those gay ass glove/wrist wrap combos that all the hardcore guys use??
seriously though great job!! I can’t buy myself a weight PR these days.
meat
[quote]Modi wrote:
Final Week of 5x5’s
06/18/07 - Squat (ME)
A) 14" Box Squat (5x5)
barx10
135x10
225x5
275x3
335x5x5!! (PR)
B) Barbell Stationary Lunge
95x8
135x8
135x8 (baseline PR)
C) Pullups (Medium-Wide Overhand)
15! (PR)
11
10
D) Lat Pulldown (Double Single Handle)
100x8
120x8
135x8 (PR)
I think I’m very happy with this workout, but my Surge is on the verge of coming back up right now. The box squats were much better this week, but definitely pushing the limits.
Yes, moderate nausea and a dull headache. Slight ringing in the ears…Yup, good session…
[/quote]
all that nausea, headache and ringing of the ears are sympstoms of a more serious problem…
I"m sorry to be the bearer of bad news but you have an STD from being a PR WHORE!!!
yeah you and 4est both…
meat
Damn fine PR’s brop and way to get creative and find new ways to torture yourself.
Phill
[quote]4est wrote:
Sun 06-07-07 AR/RE Shoulders
Warmup/Prehab
#2 Band Piston Pushdowns - 50
Shoulder Horn 15 lbs. - 2 x 12
Face Pulls 60 lbs. - 2 x 12
Arnold Press - shoulder and bi warmup
20 x 12
30 x 12
DB OH Press [PR Reps & Volume +1 set]
55 x 14 [PR +4 reps]
55 x 11
55 x 10 - 3 tries to clean bells
55 x 8 - 2 tries to clean bells
Face Pulls
140 lbs [PR Wt. & Volume +1 set]
140 x 13
140 x 15
140 x 9
140 x 9
WG Pullups [PR Volume +1 set]
15
16
11
12
BB Shrugs
Seated in a chair w/ bar underneath
185 lbs. - (3 x 20) [PR baseline]
Chest Supported Incline Laterals
25 x 10
25 x 12 [PR Reps]
25 x 12
Rear Delt Raise
GAH to much stuff for one day - moved to ME or DE day.
Preacher Curls - EZ bar
reg grip - forearms uncomfortable…
40 x 20
40 x 25
rev grip - forearm pain
30 x 25
30 x 25
Notes:
Two Days off between workouts IS giving me a lot of drive during the workouts. I’ve also raised the volume per workout.
OH DB Presses are FINALLY back up to 55lbs. Forearm pain no longer limiting the clean. However, the clean is still a lot of work. I have to sway the bells back and then hard forward to start the curl. Then as the bells are partially curled, I have to drive the elbows toward the ceiling or I miss the clean.
During Pullups, my legs spasmed in a different way. It changed my balance and made the pulling tougher. I used a Valeo multi-purpose Velcro closure restraint device to keep my feet on the chair’s footrests.
Pulling from a lower chair sure made shrugs a lot more comfortable this time. A Cambered bar would really help the ROM on this move.
At the end of the night I hopped in my car and turned on the radio. My favorite radio show was on, “The Smokehouse Blues”.
Greasy gritty blues is just awesome.
[/quote]
Good lord you guys fucking PR’s flying everywhere nice work I have some work to do
Phill
[quote]Modi wrote:
Final Week of 5x5’s
06/18/07 - Squat (ME)
A) 14" Box Squat (5x5)
barx10
135x10
225x5
275x3
335x5x5!! (PR)
B) Barbell Stationary Lunge
95x8
135x8
135x8 (baseline PR)
C) Pullups (Medium-Wide Overhand)
15! (PR)
11
10
D) Lat Pulldown (Double Single Handle)
100x8
120x8
135x8 (PR)
I think I’m very happy with this workout, but my Surge is on the verge of coming back up right now. The box squats were much better this week, but definitely pushing the limits.
Yes, moderate nausea and a dull headache. Slight ringing in the ears…Yup, good session…
[/quote]
[quote]maraudermeat wrote:
all that nausea, headache and ringing of the ears are sympstoms of a more serious problem…
I"m sorry to be the bearer of bad news but you have an STD from being a PR WHORE!!!
yeah you and 4est both…
meat
[/quote]
I don’t suppose you have a cure for that do you?
Good news is that the Surge stayed down, and the headache has resided.
Food intake has gone up by 500-700kcal/day during the 5x5’s and the strength continues to climb. I think my mistake last time was just eating maintenance calories so as not to go over 242. As long as it’s good weight, I don’t care any more. My wife asked me if I was considering going up a weight class as I was devouring a VERY large T-Bone over the weekend. I looked up from my food long enough to grunt “who me?”
[quote]maraudermeat wrote:
Modi wrote:
Especially if you’re OCD like Meat.
come on now… I’m sure everyone turns the plates so that all the god damn sides line up and the collars turn upwards and the bench is in line with the drop ceiling supports and the rings are the EXACT distance from the bench uprights and take your two laps around the bench and you chalk up every finger then the palms and then you touch the bill of your hat and then you arch twice and then you breath in and out three times.
you mean not everyone does that???
Meat
[/quote]
Trust me, I’m very similar. I use the plates with 3 holes in them, and they all have to be lined up perfectly. I always use matching collars and they are turned in the same direction. The bench ABSOLUTELY can not be angled, that drives me insane. It’s even worse trying to move the squat rack back in place if it’s crooked, without taking the time to unload all the plates. I always approach the squat rack/bench press/deadlift bar from the same side…
Fortunately (??) my gym doesn’t allow chalk, so I carry a bag of rosin in my pocket, squeeze it 3 times and then rub my hands together before each lift. I don’t wear a cap, so you’ve got me on that one!
Monday, 6/18/2007: RE Lower Body
A. Good Morning
45 x 8
95 x 8
135 x 8
155 x 8 (PR +20lbs)
155 x 6
B. Romanian Deadlift
225 x 2
185 x 5
185 x 3
185 x 3
135 x 8
C. Barbell Hold
225 x 15 sec
225 x 9
225 x 8
225 x 8
D1. Kneeling Cable Crunch
150 x 8
160 x 8
160 x 8
160 x 8
D2. Seated Knee-ups
BW x 20
BW x 20
BW x 20
BW x 20
I had a pretty lousy workout today. I don’t know if it’s because the good mornings are so taxing or what. I haven’t done good mornings for a few months and I didn’t try to go heavy with them before. During the exercise, I didn’t feel it in my hams as much, mostly in my abs and lower back. However, my legs were jelly afterwards. I didn’t have anything in me for the RDLs, and I had to keep taking off weight just to keep form.
Since my grip was the first thing to fail the last time I went for a deadlift max, I added barbell holds for grip strength. I was surprised that I can only hold 225 for 15 seconds while I maxed my deadlift at 355. I only intended the 225 to be a warmup set but it turned out to be more than I bargained for. I tore one of my callouses slightly, but not enough to draw blood.
What kind of grip should I use for barbell holds? I used the double overhand grip for this exercise while I used a mixed grip when I deadlift. But, it’s always the hand with the overhand grip that fails, no matter how I mixed it. Should my grip for a grip strength exercise match what I normally use, or hit the weak grip specifically?
Since today was a RE-ish day, I wasn’t sure how much volume I should do. I think the general philosophy is that the DE/RE days are for supplementation of the ME days, so I guess I’ll have to see how taxing the ME days are, so I know how much volume to hit on the RE days.
If anyone has a comment for this Westside newbie, please do tell. I’m still feeling my way around the program.
I agree and think anyone who gets serious on this stuff has some serious OCD on some issues even if we dont notice them. Hell I got to chalk up to turn the gym lights on, certain shorts for each day and tones of other shit
Phill
[quote]Modi wrote:
maraudermeat wrote:
Modi wrote:
Especially if you’re OCD like Meat.
come on now… I’m sure everyone turns the plates so that all the god damn sides line up and the collars turn upwards and the bench is in line with the drop ceiling supports and the rings are the EXACT distance from the bench uprights and take your two laps around the bench and you chalk up every finger then the palms and then you touch the bill of your hat and then you arch twice and then you breath in and out three times.
you mean not everyone does that???
Meat
Trust me, I’m very similar. I use the plates with 3 holes in them, and they all have to be lined up perfectly. I always use matching collars and they are turned in the same direction. The bench ABSOLUTELY can not be angled, that drives me insane. It’s even worse trying to move the squat rack back in place if it’s crooked, without taking the time to unload all the plates. I always approach the squat rack/bench press/deadlift bar from the same side…
Fortunately (??) my gym doesn’t allow chalk, so I carry a bag of rosin in my pocket, squeeze it 3 times and then rub my hands together before each lift. I don’t wear a cap, so you’ve got me on that one!
[/quote]
[quote]jthsiao wrote:
Monday, 6/18/2007: RE Lower Body
What kind of grip should I use for barbell holds? I used the double overhand grip for this exercise while I used a mixed grip when I deadlift. But, it’s always the hand with the overhand grip that fails, no matter how I mixed it. Should my grip for a grip strength exercise match what I normally use, or hit the weak grip specifically?[/quote]
Well both will help. but if Im looking to get good at pulling heavier maximal loads Im using the grip I intend to use for maximal pulls.
Sure hit your weakness though might even for some heavy unilateral stuff lift the bb with one hand or very heavy DB’s. Put some weight on you and hang from a chin bar etc.
[quote]
Since today was a RE-ish day, I wasn’t sure how much volume I should do. I think the general philosophy is that the DE/RE days are for supplementation of the ME days, so I guess I’ll have to see how taxing the ME days are, so I know how much volume to hit on the RE days.
If anyone has a comment for this Westside newbie, please do tell. I’m still feeling my way around the program. [/quote]
Yes feel it out try and make ME priority but if you over due the RE / DE take an extra day off, or if your feeling it and GO ALL out on a DE day which is an Option if your feeling it one day take advantage of it GOOOO!! then just adjust. Nothing should be set in stone thats part of the beauty of this template
Phill
[quote]Phill wrote:
I agree and think anyone who gets serious on this stuff has some serious OCD on some issues even if we dont notice them. Hell I got to chalk up to turn the gym lights on, certain shorts for each day and tones of other shit
Phill
Modi wrote:
maraudermeat wrote:
Modi wrote:
Especially if you’re OCD like Meat.
come on now… I’m sure everyone turns the plates so that all the god damn sides line up and the collars turn upwards and the bench is in line with the drop ceiling supports and the rings are the EXACT distance from the bench uprights and take your two laps around the bench and you chalk up every finger then the palms and then you touch the bill of your hat and then you arch twice and then you breath in and out three times.
you mean not everyone does that???
Meat
Trust me, I’m very similar. I use the plates with 3 holes in them, and they all have to be lined up perfectly. I always use matching collars and they are turned in the same direction. The bench ABSOLUTELY can not be angled, that drives me insane. It’s even worse trying to move the squat rack back in place if it’s crooked, without taking the time to unload all the plates. I always approach the squat rack/bench press/deadlift bar from the same side…
Fortunately (??) my gym doesn’t allow chalk, so I carry a bag of rosin in my pocket, squeeze it 3 times and then rub my hands together before each lift. I don’t wear a cap, so you’ve got me on that one!
[/quote]
see? this thread makes me feel ‘normal’. I have to do all that crap too. Except for that chalk up before turning lights on. That’s just weird Phil… 
Symetry and bubble gum are the key to any good lift.
c.
[quote]jthsiao wrote:
Monday, 6/18/2007: RE Lower Body
A. Good Morning
45 x 8
95 x 8
135 x 8
155 x 8 (PR +20lbs)
155 x 6
B. Romanian Deadlift
225 x 2
185 x 5
185 x 3
185 x 3
135 x 8
C. Barbell Hold
225 x 15 sec
225 x 9
225 x 8
225 x 8
D1. Kneeling Cable Crunch
150 x 8
160 x 8
160 x 8
160 x 8
D2. Seated Knee-ups
BW x 20
BW x 20
BW x 20
BW x 20
I had a pretty lousy workout today. I don’t know if it’s because the good mornings are so taxing or what. I haven’t done good mornings for a few months and I didn’t try to go heavy with them before. During the exercise, I didn’t feel it in my hams as much, mostly in my abs and lower back. However, my legs were jelly afterwards. I didn’t have anything in me for the RDLs, and I had to keep taking off weight just to keep form.
Since my grip was the first thing to fail the last time I went for a deadlift max, I added barbell holds for grip strength. I was surprised that I can only hold 225 for 15 seconds while I maxed my deadlift at 355. I only intended the 225 to be a warmup set but it turned out to be more than I bargained for. I tore one of my callouses slightly, but not enough to draw blood.
What kind of grip should I use for barbell holds? I used the double overhand grip for this exercise while I used a mixed grip when I deadlift. But, it’s always the hand with the overhand grip that fails, no matter how I mixed it. Should my grip for a grip strength exercise match what I normally use, or hit the weak grip specifically?
Since today was a RE-ish day, I wasn’t sure how much volume I should do. I think the general philosophy is that the DE/RE days are for supplementation of the ME days, so I guess I’ll have to see how taxing the ME days are, so I know how much volume to hit on the RE days.
If anyone has a comment for this Westside newbie, please do tell. I’m still feeling my way around the program. [/quote]
I wouldn’t be too disappointed with the RDL’s since the GM’s pretty much hit the exact same muscles. If anything I would pick a different movement after GM’s. Maybe GHR’s or something not quite so similar.
As far a grip goes, your going to have to find what works for you. If it were me, I would do double overhand for time and then supplement it with heavy rack pulls with a mixed grip, but that’s up to you.
Next time you do a barbell hold, I guarantee that if I held $100 bill in front of you and said it was yours if you could hold the bar for 17 seconds, I would be out $100.
And hey, you hit a PR. All’s good. As long as you hit a PR, the day can’t be all that bad.