[quote]buckeye75 wrote:
Front Squat - 300x3 (3RM PR)
Then sprinted
10x20yd sprints (walk-back rest)
1x200meters (what the hell was i thinking, I think I almost died)
[/quote]
Dude, don’t you have a car, or at least access to public transportation?!? What are you thinking running long distances like that? (Just kidding)
Nice job on the Front Squats PR!
[quote]maraudermeat wrote:
Modi wrote:
Alright. I don’t know if I’m going to have my regular spotter for bench today.
If I do, I will go for a PR single on Flat Bench. If not, I will hit a rep PR.
This sucks, not only do I not know whether my spotter will be there, but I also don’t know what time it will be today. I’m going to plan on doing this on my own, and grabbing a spot on my heaviest set, and that way if my spotter can make it, it will be a bonus.
Meat, what are you doing today around Noon? Any interest in flying to Boston for an Upper (ME) day? I’ll treat you to a couple of steaks afterwards…
i feel your pain. I’m supposed to bench today as well. I don’t know if I will have anyone to train with either. I’m sure you will figure out a way to set a PR though. i’m going to stick with the 5 x 5 for another few weeks. How close are you to 405 now?
meat
[/quote]
We need to market some type of mail order service for Training partners. Maybe like a big brother program LOL
Phill
[quote]Kalle wrote:
So when you going to pull 675?[/quote]
HA in do time brotha LOL theres always tomorrow 
Phill
Arnold Press - shoulder warmup
20 x 12
30 x 12
DB Shoulder Press
55 x 15 [PR reps and Volume]
60 x OMG not even close to cleaning
55 x 13
55 x 11
55 x 13 - 25 minute set - see notes
Face Pulls
140 x 17 [PR Reps and Volume]
140 x 14
140 x 12
140 x 11
WG Pullups
17
20
12
BB Shrugs 205 lbs.
[20lb. PR Wt. and Volume]
(3 x 20)
Unilateral Chest Supported Laterals
25 x 15 [PR Reps and Volume]
25 x 12
25 x 10
Curls - none .. I was pooped
Warmup/Prehab was:
#2 Band Pistons - 50
Sup. Grip Face Pulls 60lbs - 2 x 12
Shoulder Horn… oops - forgot
Notes:
I was not “feeling it” today and actually took a nap after work. The workout did not get started until about 11PM.
DB Shoulder Press:
The attempted 60lbs press killed my cleaning for the 4th set. I just could not get the DBs into position. I kept trying to clean the weights, then resting, pausing, pacing, cussing… etc. I did this for 25 minutes. I did not want to lose a volume PR. I knew I could easily press the weight if I could just get it into position. Finally, just as I was about to give up, I decided to try it as a unilateral press. Since my balance is mostly FUBAR, this was a bit of an unknown. However, it worked great. I just held one DB down at arms length while pressing the other.
SO… I either:
Face Pulls:
Felt great - just need to stay at this weight and clean up the form
WG Pullups:
I should have been in bed by this time. By the 3rd set I was beat. I’m thinking of either JUST doing these on ME day or maybe doing 1/2 the volume as ME day.
Opinions?
BB Shrugs:
The limited ROM sorta sucks. A cambered bar would make these a lot better. I need to stay at this weight and work form.
Laterals: Again - stay weight, work form
[quote]4est wrote:
06-26-07 AR/RE, Shoulders
DB Shoulder Press
55 x 15 [PR reps and Volume]
Face Pulls
140 x 17 [PR Reps and Volume]
BB Shrugs 205 lbs.
[20lb. PR Wt. and Volume]
Unilateral Chest Supported Laterals
25 x 15 [PR Reps and Volume]
[/quote]
You and Modi have gotta have a whore-off. Great job!
[quote]4est wrote:
I just held one DB down at arms length while pressing the other.
[/quote]
Maybe instead of this, you could have done the exercise without holding the DB with your off hand? The hard part about unilateral exercises is the uneven weights on both sides. Your core has to compensate for the weight difference. By holding the DB down on your off hand, you end up have about the same amount of weight on both sides, which takes the strain off of your core. Then again, maybe that’s not your focus while doing the unilateral press.
[quote]4est wrote:
SO… I either:
[quote]
4est wrote:
06-26-07 AR/RE, Shoulders
DB Shoulder Press
55 x 15 [PR reps and Volume]
Face Pulls
140 x 17 [PR Reps and Volume]
BB Shrugs 205 lbs.
[20lb. PR Wt. and Volume]
Unilateral Chest Supported Laterals
25 x 15 [PR Reps and Volume]
You and Modi have gotta have a whore-off. Great job!
4est wrote:
I just held one DB down at arms length while pressing the other.
Maybe instead of this, you could have done the exercise without holding the DB with your off hand? The hard part about unilateral exercises is the uneven weights on both sides. Your core has to compensate for the weight difference. By holding the DB down on your off hand, you end up have about the same amount of weight on both sides, which takes the strain off of your core. Then again, maybe that’s not your focus while doing the unilateral press.
4est wrote:
SO… I either:
jthsiao wrote:
I’m more impressed with your determination, regardless of whether it is considered cheating compared to the two-handed press. I’m not sure I’d have the patience to struggle with the same weight for 25 minutes![/quote]
No doubt…I’m sure I’d be more than a little frustrated at that point, but I would hazard a guess that 4est has overcome bigger obstacles in his life than getting that 60lber to his shoulder!
Nice job 4est. You win hands down today.
I know that I haven�??t posted in this thread before, but I have followed along for quite a while now. This is one of the best threads going on this site. I have used Westside for a little while here and there in the past, but I am now looking to follow the template for a long period.
I don�??t currently compete in powerlifting, but I am looking to continue building my strength (and size as a nice benefit) and may look into it once I feel ready. I would like to post here to get feedback and advice from other lifters who also use this template.
06.26.07 ME Upper Body
Bench Press
Bar x10, x10
135x5, x5
185x5
225x5
260x5
300x5 (felt pretty tight and smooth on this set)
Incline DB Press
70s x8
80s x8
85s x8
Bent Barbell Row
135x5
225x6
235x6
245x3, lost grip, so rest-pause 2, and then 1
One-Arm DB Bent Row
80x8
90x8
100x8
Standing DB Curl
35s x8 (went light because bis were smoked)
35s x8
35s x10
Triceps Rope Pushdown
110x8
120x8
120x8
Welcome aboard, even though I don’t agree with your choice of teams lol. Go Niners! Seriously, best of luck with your training.
[quote]Stl Ram wrote:
I know that I haven�??t posted in this thread before, but I have followed along for quite a while now. This is one of the best threads going on this site. I have used Westside for a little while here and there in the past, but I am now looking to follow the template for a long period.
I don�??t currently compete in powerlifting, but I am looking to continue building my strength (and size as a nice benefit) and may look into it once I feel ready. I would like to post here to get feedback and advice from other lifters who also use this template.
06.26.07 ME Upper Body
Bench Press
Bar x10, x10
135x5, x5
185x5
225x5
260x5
300x5 (felt pretty tight and smooth on this set)
Incline DB Press
70s x8
80s x8
85s x8
Bent Barbell Row
135x5
225x6
235x6
245x3, lost grip, so rest-pause 2, and then 1
One-Arm DB Bent Row
80x8
90x8
100x8
Standing DB Curl
35s x8 (went light because bis were smoked)
35s x8
35s x10
Triceps Rope Pushdown
110x8
120x8
120x8
[/quote]
Nicev work captain of the PR, Yo shoud thinkin about makin the drive to the driven nebrasaka meet to helpout snd cheer my goffy tail get stompe;’
zpjill
[quote]Dre Cappa wrote:
Welcome aboard, even though I don’t agree with your choice of teams lol. Go Niners! Seriously, best of luck with your training.
[/quote]
Yea, Dre Cappa the NFC West should provide some wide-open, high-scoring football this upcoming season.
06.27.07 Max Effort Lower Body
Wide Stance Squat
Bar x 10
135x5
225x5
295x5
345x5
395x5
445x6
It was not a good day today for lower body. My lower back was pretty fatigued from previous workouts, and those final couple sets felt heavier than usual.
Narrow-Stance High-bar Squat
315x6
315x6
315x6
Finished with some hamstring, calve and ab work and called it a day.
Wed 06/27/07
DE Squat
Warm up: Mobility work
Box squat (Slightly below parallel box, wide stance)
Bar x some (11" box)
135 x 2 x 2 (11" box)
185 x 2 x 2 (tossed plate on box)
225 x 2 (added loose suit, straps down)
275 x 2
315 x 2 x 2
335 x 3 x 2
355 x 3 x 2
Pull-throughs w/ short strap 3 x 10
Short strap ab pulldowns 3 x 15
Barbell shrugs 405 x 2 x 12
Notes: I tossed in more work-up sets than usual just to make sure that the ol’ trick knee didn’t act up. As soon as I realized it was going to hold up just fine, I pressed on. I put my feet out as wide as the rack would let me, which is almost monolift wide.
The speed on all my sets were great even with the slightly wider stance and I focused on keeping rest to less than 1 min on each work set. The only negative was the heat - I was freakin’ disgusting by the 1st set with 335.
I was near death by the time squats were done and I wanted to go home and just stare at the wall (in an air-conditioned room, of course). The first set of pullthroughs managed to get the fog out, but using the short strap made this and the ab pulldowns a good bit harder. I tossed in a couple of sets of barbell shrugs for shits and giggles.
I know most of you guys drink Surge or some other stuff post workout, but I go a different route. I went home and tossed a 10 oz. NY strip and some brats on the grill.
Welcome to the board. I hope the O-line can keep Bulger off the ground more than they did last year, as he’s easily one of the best and most accurate passers in the NFL (especially when he’s on his feet). By doing that and beefing up on D, the Rams could have a pretty big year.
[quote]Stl Ram wrote:
Yea, Dre Cappa the NFC West should provide some wide-open, high-scoring football this upcoming season.
06.27.07 Max Effort Lower Body
Wide Stance Squat
Bar x 10
135x5
225x5
295x5
345x5
395x5
445x6
It was not a good day today for lower body. My lower back was pretty fatigued from previous workouts, and those final couple sets felt heavier than usual.
Narrow-Stance High-bar Squat
315x6
315x6
315x6
Finished with some hamstring, calve and ab work and called it a day.
[/quote]
6-27-07
Standing One Arm DB OH Press
65# Db x 5 x 4 sets each arm
Chinups 8x3 w/ BW
Rested 30sec. between sets; Haven’t done chins in a while, these were easy as hell
Power Shrugs
315x8x3sets
Elbows Out Extensions super w/ DB curls
5x5 each
Db swings as some GPP to end my workout
No deadlifts today, took a week off from them, my first in over 2 months. Next week Wednesday will be a similar workout but with snatch grip deads added in.
[quote]Modi wrote:
skidmark wrote:
2007-6-26
Grip work
2" vert pole lift
35x5s
70x5s
80x5s
95x10s (chalked up)
115x10s (15lb PR) Whore
125x10s (25lb PR) Whore
135x10s (35lb PR) Whore
145x5s (45lb PR) Whore
Ersatz Rolling Thunder
190x1 (PR) Whore
200x2 (PR) Whore
180x3
See, it’s not just me. It’s the company you keep.
Nice job on the PR’s. Some days just feel good.[/quote]
This is the only place I feel honored to be called a whore.
Just about snorted my dinner out my nose from laughing btw, Modi.
6-27-07
ME LOWER
A. RACK PULL: 135 x 5, 225 x 5, 315 x 1, 405 x 1,
put belt on
455 x 1, 505 x 1, 550 x 1 (NICE PR by 20+ lbs, I believe)
495 x 1, 1 (these were tough)
B. Sumo DL: (First time ever doing these)
135 x 3, 225 x 5, 275 x 5, 325 x 1 (good form i think, this was all easy)
three sets of pullthroughs and some ab circuits
Done in 65 mins…
Liking that Rack Pull PR, still de-loading next week.
-boom
2007-6-27
ME Lower
Bottoms Up Squats (from parallel)
115x10
185x5
255x3
305x2
345x1 (PR)
355x1 (15lb PR)
360x0 (broke it off the pins)
325x3
Snatch Grip Deficit Deadlifts (2")
335 6x1 (20-30s rest between lifts)
actually 4" deficit. Using 35’s
Dumbell swings
80x13,15,15
Notes:
Would’a got that 360 cept something went pop in my left knee. Didn’t hurt, but definitely drew my attention. Weight was starting to speed it’s way up when it happened. Squats are feeling real good.
Back was still stiff from last RE day’s GM’s. Didn’t want to push it so just did speed deads instead. Skipped doing heavy partial squats too. I think they are really helping me get these PR’s, but I can’t do 'em too often. Once every two or three weeks.
This made me hungry just reading it. I’m pretty sure Ronnie Coleman does this in his one training video. He lifts, then goes and eats at this soul food joint after all his workouts. The one day he was all sweaty and covered in chalk and just plops down in the restaurant for a meal. Great stuff.
[quote]novaeer wrote:
I know most of you guys drink Surge or some other stuff post workout, but I go a different route. I went home and tossed a 10 oz. NY strip and some brats on the grill. [/quote]
ME bench
I’m not liking the 5 x 5. I think I may try a 3 x 3. I feel totally whipped after it and the rest of the training is in the crapper. I’m really strong the first three sets and then the last two are in the shitter.
bench
0x10
135x5
315x3
420x5x5x5x4x3
that last set was embarrassing. I go from feeling like it’s super light in the first set, to super heavy for the last set. I’ve trained myself over the past couple years for strength, not muscle endurance. i’m not convinced that I need muscle endurance.
decline
405x11
315x25
close grip bench paused
225 x 10
275 x 8
315x 6
superset dumbell flyes with elbows out
70’s x 8 40’s x 8
70’s x 12 40’s x 12
70’s x 15 40’s x 15
calves and forearms
i felt as weak as lite beer after the 5 x 5. time to change it up.
meat
[quote]maraudermeat wrote:
ME bench
I’m not liking the 5 x 5. I think I may try a 3 x 3. I feel totally whipped after it and the rest of the training is in the crapper. I’m really strong the first three sets and then the last two are in the shitter.
bench
0x10
135x5
315x3
420x5x5x5x4x3
that last set was embarrassing. I go from feeling like it’s super light in the first set, to super heavy for the last set. I’ve trained myself over the past couple years for strength, not muscle endurance. i’m not convinced that I need muscle endurance.
decline
405x11
315x25
close grip bench paused
225 x 10
275 x 8
315x 6
superset dumbell flyes with elbows out
70’s x 8 40’s x 8
70’s x 12 40’s x 12
70’s x 15 40’s x 15
calves and forearms
i felt as weak as lite beer after the 5 x 5. time to change it up.
meat[/quote]
I’m not sure that the 5x5 protocol is appropriate for guys working at the poundages you use. It’s more for weaker folks trying to develop strength rather than people who already have it. The volume is just too much for the body otherwise. Professor X seems to use a pyramiding 5x5 sort of protocol. That didn’t work so well for me, but might do well for you.
6/27/07 DE Lower
A)DE Box Squat (12")
205 x 2 x 2
215 x 2
225 x 2
235 x 2 x 2
240 x 2 x 2
Speed/technique felt spot-on for these.
B)DE Dead=335 x 1 x 6
I finally figured out why my dead has been taking a shit. I’ve been rushing into every pull, ending up on my toes halfway into the pull. For my last two singles here I bent over, grabbed the bar, and SLOWLY pulled my hips down as I breathed deep into my belly, taking my time to make sure all the right leverages kicked in before I actually pulled. Probably about 5 seconds from grip to rip. The shit flew up.
C)Hammer Strength V-Squat, facing backwards=524 x 8 x 3 (PR by 20 lbs.)
D)Single-Leg RDL w/ DB=20 x 12 x 2
E)Blast-Strap Fallouts=8 x 3
F)TKEs, mini-band pushdowns
NOTES: Yesterday I went through the first day of our new SAQ program. This consisted of 360-degree runs done on treadmill in an unweighting harness with about 30 percent of my body weight taken away. This allows for a faster neurological adaptation and less stress on the joints, plus safety for when you inevitably wipe out. I got up to 7.5 mph with good movement quality going forward, backward, and laterally both ways. Next week I’ll shoot for 8-8.5.
I anticipated getting pretty beat up in the lower body but felt good enough to do my normal Wednesday session. Friday I’ll do the high speed retro and forward jump-ons. Hopefully I’ll still be able to pull a heavy dead this weekend.