I’ve been keeping an eye on this thread for a while now. I was just wondering, who here is moving the most weight?
DE (upper)
Some warm up.
Bench 125x9x3 (Wide,Med,Close)
Felt good. A few times my back jumped off the bench at the top. I need to remember to push my back into the bench instead of thinking about pushing the bar up.
Close Grip - Worked up to 2 heavy sets of 3
135x3 - Fast
155x3 - Fast
175x3 - Med
185x2x3 - Slow to Med
1 Arm Push Downs
60x3x10
Pull-ups - these were harder than usual
8 - to chest
6 to chest 2 chin over the bar
2 to chest 6 chin over the bar
Side Lat raises
20x3x8
Sunday 07/15/07
ME Squat
Warmup: Mobility
Box squat (1" below parallel box)
Bar x 2 x 5
95 x 5
135 x 5
185 x 3 (added Viking Pro briefs)
185 x 2 x 2 (+blue band, added loose belt)
185 x 2 x 2 (blue+purple band)
225 x 2 x 2 (blue+purple band)
275 x 1 (blue+purple)
315 x 1 (blue+purple, added loose knee wraps) (60# PR for band combo)
Seated good mornings
135 x 5 x 8
Glute-ham raises
BWx10,9
Ab pulldowns
2x15
Notes: After seeing Phil’s effort at the strongman comp, I got some much-needed motivation to get to the gym. I was supposed to try and use the blue/green/purple combo, but I assessed things that trying to walk out and re-rack the weight opened the door to bad things happening.
Instead, I decided to stick with the blue and purple combo after a couple of warm-up sets. Also, I changed the set-up of the blue bands by increasing the spread of the dumbbells, which boosted the tension a bunch. I used a 100 and a 95# DB on each side and the tension was enough to pull them off the ground. Had to add 35# plates on top of them to keep the DBs from flying.
I’m breaking in a new pair of Viking Pro briefs to use for my power meet this fall. I really like the groove of these. They don’t give much pop out of the bottom compared to the regular Pros, but I think they’ll work well when combined with the Pro suit.
The first two sets with the blue-purple band combo were too easy so I upped the bar weight to 225. This worked perfect, making me strain enough but keep decent bar speed given the circumstances. I worked up to 275 bar weight for a single, which went up OK but my head felt like it was going to explode. Bumped up to 3 plates per side, so I had to recruit side spotters.
One of the side spotters was pulling up on the bar so I had to grunt to him “Let go, just keep your hands under the bar”. Sat back on the box, exploded up then had to fight it to the end. I almost passed out when I tried to rack it, but I was aware enough to tell my spotters to give me a hand. I don’t know what weight this was equivalent to at the top (over 600, if I had to guess) but I cannot begin to describe the level of discomfort.
After this was done, I felt like I was just hit by a truck. The good ams felt good and kept a lower weight, focusing on exploding up from the bottom. GHRs finished the job and I was stumbling around like a drunk college student. Did some abs and almost had to crawl to my car. Went home, took a shower then wife and I went to IHOP and took in some much-needed nutrients–Eggs and biscuit-gravy. Yum!!
[quote]jthsiao wrote:
Good job at the event, Phill! What a way to make a comeback after your arm injury. Keep training and you’ll only get better from this point!
Phill wrote:
Ill get pics up as ppl get them in as im sure there are tons and they will have the DVDS they filmed every competitor every event in a few weeks I urge anyone who wants to see a heck of an event spend the $15 to get one and hey you get to see my sexy ass. You dont just fall outta bed looking this damn good 
No, we don’t fall outta bed to look like you. We’d have to break a bosu ball and fall on our butt to look that good. :-P[/quote]
Thats LOW very low bro LOL Thanks guys
Phill
[quote]Sliver wrote:
I’ve been keeping an eye on this thread for a while now. I was just wondering, who here is moving the most weight? [/quote]
WHY??
Im moving more then yesterday, how about you??
how far are we moving said weight?? In what fashion?? what lift and for what goal
That said it aint me but
Phill
Nice work bro and glad I could help somehow
Keep it up
Phill
[quote]novaeer wrote:
Sunday 07/15/07
ME Squat
Warmup: Mobility
Box squat (1" below parallel box)
Bar x 2 x 5
95 x 5
135 x 5
185 x 3 (added Viking Pro briefs)
185 x 2 x 2 (+blue band, added loose belt)
185 x 2 x 2 (blue+purple band)
225 x 2 x 2 (blue+purple band)
275 x 1 (blue+purple)
315 x 1 (blue+purple, added loose knee wraps) (60# PR for band combo)
Seated good mornings
135 x 5 x 8
Glute-ham raises
BWx10,9
Ab pulldowns
2x15
Notes: After seeing Phil’s effort at the strongman comp, I got some much-needed motivation to get to the gym. I was supposed to try and use the blue/green/purple combo, but I assessed things that trying to walk out and re-rack the weight opened the door to bad things happening.
Instead, I decided to stick with the blue and purple combo after a couple of warm-up sets. Also, I changed the set-up of the blue bands by increasing the spread of the dumbbells, which boosted the tension a bunch. I used a 100 and a 95# DB on each side and the tension was enough to pull them off the ground. Had to add 35# plates on top of them to keep the DBs from flying.
I’m breaking in a new pair of Viking Pro briefs to use for my power meet this fall. I really like the groove of these. They don’t give much pop out of the bottom compared to the regular Pros, but I think they’ll work well when combined with the Pro suit.
The first two sets with the blue-purple band combo were too easy so I upped the bar weight to 225. This worked perfect, making me strain enough but keep decent bar speed given the circumstances. I worked up to 275 bar weight for a single, which went up OK but my head felt like it was going to explode. Bumped up to 3 plates per side, so I had to recruit side spotters.
One of the side spotters was pulling up on the bar so I had to grunt to him “Let go, just keep your hands under the bar”. Sat back on the box, exploded up then had to fight it to the end. I almost passed out when I tried to rack it, but I was aware enough to tell my spotters to give me a hand. I don’t know what weight this was equivalent to at the top (over 600, if I had to guess) but I cannot begin to describe the level of discomfort.
After this was done, I felt like I was just hit by a truck. The good ams felt good and kept a lower weight, focusing on exploding up from the bottom. GHRs finished the job and I was stumbling around like a drunk college student. Did some abs and almost had to crawl to my car. Went home, took a shower then wife and I went to IHOP and took in some much-needed nutrients–Eggs and biscuit-gravy. Yum!![/quote]
[quote]Sliver wrote:
I’ve been keeping an eye on this thread for a while now. I was just wondering, who here is moving the most weight? [/quote]
Well since I am the shortest I am also the strongest? Didn’t you read the thread “bodybuilders are relativly weak” which turned into “tall people are relativly weak”
remember shortest=strongest=I am the strongest
Anyone who says diffrent obviously dosn’t understand biomechanics and is LYING!
Phil: 1RM on the Bench Squat and Deadlift is what I mean.
Kalle: Well you’d better watch out because my younger brother stopped growing at 5’4.
[quote]Sliver wrote:
Phil: 1RM on the Bench Squat and Deadlift is what I mean.
[/quote]
I think Phill’s point is that it doesn’t matter who’s moving the most weight. We’re all here to challenge one person and one person only…ourselves. Yes, some of us started earlier than others, but ultimately, what matters is that we’re moving more weight than we did yesterday.
If you really want to know who’s moving the most weight, I’m sure you’d get a good idea what weight people are moving by scanning the last 5-10 pages. Hopefully, our M.O. of challenging ourselves and supporting one another will come across as well.
Official results in and I was actually tenth. Man was closer group then I thought ten points total separated my place from fourth then a BIG jump to the top three.
Either way Im glad I did it learned a lot something to build from.Ill admit I have quickly went from yesterday happy with what I did to today tearing it apart what I need to work on (A LOT) and not satisfied in the least but hey tomorrow starts today.
Phill
Hello. I need guidance regarding what training I should be doing. I want to increase strength in SQ, BP, DL.
Current stats @ 60kg 5’5
SQ: 120kg (2x)
BP: 80kg (1.3x)
DL: 145kg (2.4x)
On 4th June I started an ME/DE program, but after speaking to another guy experienced with WSSB stuff he reckons I should go back to doing 5x5/beginner programs to increase my base strength before persuing specialisation programs…
Here is what I’ve done for the last few weeks anyway (this will be a long post):
4/6/07
Weight: ~60kg
Week 1, Day 1 - Monday - WBC Template
ME Bench Press - 60 to 90 seconds rest between sets
50kg x 3
60kg x 3
--------------- 6 sets of 2-3 reps using 90% of 1RM
62.5kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 3
62.5kg x 3
DB Standing Tricep Extensions
10kg x 8[L], 12[R] - shows how much weaker my left arm is, the right absolutely smashed the weight no worries (so I do the left first then match it with the right)
10kg x 8
10kg x 6
DB Hammer Curls
15kg x 12
17.5kg x 12
20kg x 5 + 5 quarter reps
Ezy Bar Lying tricep extensions
20kg x 12
25kg x 12
Ezy Bar Bicep Curls
32.5kg x 12
35kg x 12
DB Standing Tricep Extensions to finish off
7.5kg x 2 x 12
5/6/07
Weight: ~60kg
Week 1, Day 2 - Tuesday - WBC Template
DE Box Squats (low box)
bar x 10
60kg x 10
--------------60% of 1RM
72kg x 10 x 3
SL Romanian Deadlifts
60kg x 10
80kg x 3 x 10
Reverse Hyper’s, done lying tummy on floor lifting arms and feet off ground
3 x 12
8/6/07
Weight: ~60kg
ME Squats
bar x 5
60kg x 5
100kg x 3
----------------90% 1RM - 3min rest between sets
110kg x 6 x 2
Warm down
Front squats
60kg x 3,
80kg x 3, (no rest from previous set)
100kg x 2, (2mins rest from previous set). This was hard but fkn good, rather pleased with the effort. Form stayed good too.
Olympic Squats
60kg x 10 - fast, close stance, fast up & down. This felt so light it wasn’t funny after the prior set.
Barbell Stepups to 8" platform
60kg x 12 - Deadlift hold proved to be annoying so changed to bar on shoulders in squat position etc,
60kg x 3 x 12
DE Bench Press
bar x 5
--------------- 60% 1RM - 1min rest between sets
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 3
45kg x 2
45kg x 2
45kg x 2
I noticed my speed starting to drop on the 3rd rep towards the end so I dropped back to 2 reps. It wasn’t slow, but I could feel it wasn’t as fast as 1 & 2. I think in future I’ll only do 2 reps for speed bench work.
WG Pullups - Good form
10, 10, 10 + hold on the last rep for a long time (2min rest between sets)
Seated (incline?) Shoulder Press
15kg x 12
20kg x 12
25kg x 8
- Again can really notice the left arm lagging behind strength wise
CG Pullups - Done fast, not concentrating on form or full ROM
17, 10, 13 (2min rests between sets)
Dips
10, 10, 10
- I don’t like these, they really give me pain in my shoulders. I wonder if I’m using too wider grip?
Split Squats
bar x 10 each leg
60kg x 10 each leg
12/06/07
-Morning session
ME Bench Press
bar x 5
40kg x 3
60kg x 2
--------------- 92.5% of 1RM
65kg x 2
65kg x 2
65kg x 2
65kg x 2
65kg x 2
-Afternoon session
DE Squat to low box (~10")
30kg x 5
60kg x 5
--------------- 90% of 1RM
75kg x 10 x 3 - Leaving the floor every rep - I could actually jump off the ground with the weight
75kg x 3reps front squats
SL Deadlifts
bar x 10 - clean grip
60kg x 12 - clean grip
80kg x 12 - clean grip for half, then mixed grip for the other half
100kg x 5 - all grips failed
120kg x 4.5 - used wraps, couldn’t lock out last rep
- Pretty happy with 120kg SLDL
for shits n giggles I tried a 140kg regular DL with the wraps, couldn’t lock it out, and at the peak, the right wrap came undone and I did a “Number 1” job lol
Plate Front Raises
15kg x 8
20kg x 7
20kg x 8
20kg x 8
20kg x 8
DB Rows
30kg x 8
30kg x 8
30kg x 8
30kg x 8
30kg x 8
Hammer Curls
15kg x 8
15kg x 8
15kg x 8
15kg x 8
15kg x 8
Dips
20, 20, 15, 10, 10
14/06/07
DE Bench Press
bar x 10
------------ 70% 1rm
50kg x 10 x 3
Pullups
10 - CG
8 - WG
10 - MG
Standing Military Press
bar x 12
40kg x 8 - WG
40kg x 10 - CG
40kg x 10 - CG
DB Rows
30kg x 2 x 8
25kg x 2 x 8
DB Curls
15kg x 10
17.5kg x 7 - Hammer curls
12.5kg x 10
15/06/07
ME Squats
60kg x 5 (olympic stance)
60kg x 5 (powerlifting stance)
80kg x 5 (olympic stance)
------------------------- 90% of 1RM - Very wide, very deep, powerlifting stance
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
60kg x 10 (Olympic stance front squats)
70kg x 10 (olympic stance)
18/06/07
ME Bench Press
40kg x 5
60kg x 2
---------------- 90% of 1RM which is ~75kg
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
Incredible! Three weeks ago my bench PB was like 70kg, now it’s practically flying up for doubles . My short term goal is a 90kg bench (200lb’s), I have no doubt I will achieve this sooner rather than later .
Plate Front Raises
15kg x 8
20kg x 8
20kg x 6
20kg x 5
20kg x 6
DB Rows
30kg x 8
30kg x 8
30kg x 10
30kg x 8
30kg x 8
I love DB Rows, the next day under my arms feel it pretty good
Dips
20, 15, 15, 10, 10
19/06/07
DE Squats to medium box (below parallel but not ATG), with jump
bar x 10
60kg x 10
---------------- 70% of 1RM?
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 3
75kg x 2
Stopped because the tendon pain on the inside of my thighs was getting pretty bad
SL Deadlifts
75kg x 12 - Clean Grip
80kg x 12 - Clean Grip
100kg x 8 - Mixed grip
Deadlift
120kg x 5
140kg x 1 - Locked out, but on the way down left grip broke and bar dropped
140kg x 0 - failed half way up
21/06/07
DE Bench Press
55kg x 10 x 3
DB Rows
25kg x 2 x 8
30kg x 2 x 8
Isolateral Shoulder Press
20kg x 12
25kg x 8
Isolateral Incline Press
20kg x 12
25kg x 8
BB Bent Rows
60kg x 12
70kg x 10
80kg x 4
80kg x 10 - Reverse grip (how you’d hold to bicep curl a bb)
Close Grip Bench Press - Middle finger on inside edge of knurling
bar x 10
30kg x 12
40kg x 12
50kg x 10
55kg x 5
BB Shrugs
60kg x 12 (clean grip)
100kg x 5 (clean grip)
100kg x 10 (mixed grip)
100kg x 8 (mixed grip)
100kg x 10 (mixed grip)
120kg x 3 (mixed grip)
120kg x 3 (mixed grip)
120kg x 2 (mixed grip)
80kg x 3 (mixed grip)
23/06/07
I trained with Shaun (12nve200sx) today at his gym/garage . He is a strong dude. Since he was doing some bench I decided to get a few pointers on mine. I worked up to a new PB of 80kg. This is the first time since Januaray SME I have tested myself on bench. TBH I’m 3rd week into my ‘bench’ program, before that I just neglected it, but anyway, 75kg went up easy. Failed 80kg the first time but 5 mins later I did it. Then Shaun pumped out a 150kg .
Bench Press
40kg x 5
50kg x 5
60kg x 5
70kg x 1
75kg x 1
80kg x 0 - Fail
80kg x 1 - New PB (Video below)
I then did my ME squat session from Friday that I missed on purpose so I could train on Saturday.
ME Squat Day
60kg x 5
100kg x 3
-------------- ~90% of 1RM
110kg x 3
110kg x 3
110kg x 3 (video below of this set)
110kg x 3
110kg x 3
This is week 3 at this weight. The 110kg is hard but comfortable. I chose not to go to 112.5kg but instead add an extra rep to each set. I think I’ll do another 2 weeks at this weight doing 6x3 before I increase to 112.5kg.
It was my birthday on the Friday so Friday night I was out, (but I didn’t drink), trained saturday morning at 10am, so was still half a sleep tbh (lol), and I just called it a day after set 5.
Before anyone has a teary about me squatting in long pants I was picked up from my mates place and went straight there so I had no other clothes to train in, but every ‘prepared’ gym days I train in shorts . I also found it quite ‘different’ not having a mirror.
I think it’s better cos you’re not worrying about your depth n shit in the mirror - you can focus on lifting the weight, but at the same time I think it’s easy to fall into the trap of going shallow. Spose it would just become more natural if I trained with no mirror all the time. And it was great having someone to train with, I’ve always trained by myself and if I’m not in the right state of mind I just call it a day, but when you have someone else there you don’t wanna pussy out so you just shutup and lift . Motivation +1
25/06/07
DE Bench Press
bar x 10
------------- 60% of 1RM
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
DB Rows
25kg x 8
25kg x 8
30kg x 8
30kg x 8
Close Grip Bench Press
30kg x 12
40kg x 12
50kg x 12
55kg x 10
BB Bent Rows
60kg x 12 - close grip, clean grip
70kg x 8 - close grip, clean grip
70kg x 8 - close grip, clean grip
80kg x 7 - close grip, clean grip
80kg x 5 - close grip, clean grip + 5 reverse grip
60kg x 12 - medium grip, clean grip
60kg x 12 - wide grip, clean grip
Dips
15, 10
I love my rows.
28/6/07
DE Squats
bar x 10
60kg x 5
------------ ~60% 1RM
75kg x 10 x 3
60kg x 10 (front squats)
2/7/07
ME Bench Press
bar x 10
40kg x 10
60kg x 5
------------- 87.5% of 1RM (4mins rest between sets)
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
^Pretty f**ken impressed by this , I even did a few reps with a pause for shits n giggles
CG Bench Press (middle finger on inside of knurling)
60kg x 6
60kg x 6
^This weight is a new PB, and it felt f**ken light after 6 sets of 70kg that’s for sure
DB Bent Rows
25kg x 8
25kg x 8
30kg x 8
30kg x 8
Plate Front Raises
20kg x 8
20kg x 6
BB Bent Rows
60kg x 12 (close grip)
80kg x 8 (close grip)
60kg x 12 (wide grip)
70kg x 8 (close grip)
60kg x 8 (wide grip)
^ I know why I love rows so much…cos I get the same pump in my biceps as when I do curls
Markos - After my workout session my elbows are hurting so much I can barely change my t-shirt . They started hurting after bench set no.4 I think, which is why I only did a few sets of close grip work. We know what this is. Is it a warning to cut back or is it just pain that I can fight through?
I haven’t weighed myself in over a week now. I’m pretty sure I’m down 1 or 2 kg’s cos I look bigger but that’s a sign of leaning out (go figure ) but anyway as long as my lifts are going up I don’t care . Was really happy with today’s bench session !
4/7/07
ME Squat
warmup - pretty much no rest between these sets
35kg x 10
60kg x 5
60kg x 5 (front squat)
80kg x 5
100kg x 5
--------------- ~90% of 1RM (3-4mins rest between sets)
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3, supersetted with 60kg x 5 (front squat) then 100kg x 3
The 3rd rep of each set after the first few was pretty hard. Bar speed would slow down to a crawl through the sticking point (around halfway) and then explode out again past halfway to lockout. I’m amazed at how I was able to fight through it and finish the rep!
Oh yeah about half way through my squat workout this guy (bigger then me, 5’10 - 75kg) came and asked if I was using the squat rack and I said “yea, would you like to work in with me cos I have 4 mins rest between my sets”, so he said “yep”. So I sat there and watched him take off my 110kg, then put on 35kg for himself and do 1/4 rep squats, after 2 sets of adding and removing my plates he got sick of it and goes “I’m finished”
Calf Raises - No rest between sets, just one massive calf smashing
30kg x 10
60kg x 10
100kg x 10
120kg x 20
60kg x 20
6/7/07
DE Bench Press
40kg x 5
50kg x 5
60kg x 3
-------------- 80% of 1RM
65kg x 2
65kg x 2
65kg x 2
65kg x 2
65kg x 2
65kg x 2
65kg x 2
65kg x 2
CG Bench Press (Middle finger on inside edge of knurling)
40kg x 12
50kg x 10
60kg x 6
DB Bent Rows
30kg x 10
30kg x 10
30kg x 8
BB Bent Rows
60kg x 12
80kg x 8
80kg x 7
60kg x 10
70kg x 8
Powercleans
60kg x 5 (wide grip)
60kg x 1 (close grip)
I don’t think I can do any more benching for a while. I had to stop my DE session cos the pain was too great. CG felt a bit better but still aches and aches. And then of course my arms ache for a few hours after so they were killing me on rows too .
9/7/07
ME Bench Press
40kg x 5
50kg x 5
60kg x 5
------------------ ~90% of 1RM
72.5kg x 2
72.5kg x 2
72.5kg x 2
72.5kg x 2
72.5kg x 2
72.5kg x 2
75kg x 2 - Went up easier than the previous 6 sets..I guess cos it was “make or break”
CG Bench Press (Middle finger on inside of knurling)
60kg x 10 !!!
60k x 8 !!!
Plate Front Raises
20kg x 8
20kg x 8
20kg x 7
BB Bent Rows
60kg x 10 Close Grip
70kg x 10 Close Grip
80kg x 10 Close Grip, supersetted with 60kg x 10 Wide Grip
60kg x 20 Close Grip
DB Hammer Curls
15kg x 12
Ezy Bicep Curls (Close Grip)
30kg x 10
Really happy with this session Look at my fkn bench press!!! WOOOOOOOOOOOOOO!!!
Also didn’t really have any elbow pain today
10/7/07
DE Squats
bar x 10
60kg x 10
-------------- 70% of 1RM
85kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3
I prolly could have stopped at set 7-8 as I was starting to get tired a bit, but anyway. Markos I tried something new today with these speed squats - I did 3 reps with no weight outside the rack as fast as I could - literally ‘muscling’ the up & down movement complete ass to grass, then I would unrack the weight and do the same thing. The speed I was able to do these with was phenominal! I had to go outside the rack cos me going ass to grass is about 3" lower then the rack supports and on my first set the bar crashed into the supports at a million km’s/hr and made a huge racket & one end broke out of my grip and bounced off my shoulders almost falconed me (forget how low I can squat when its ass to grass ).
Deadlifts
60kg x 12 - SLDL - clean grip
80kg x 12 - SLDL - clean grip
100kg x 12 - SLDL - half clean grip, half mixed grip - this set killed me…12 reps was a bit much with 100kg
120kg x 3 - SLDL - mixed grip
120kg x 3 - mixed grip
100kg x 12 - SLDL - mixed grip
60kg x 10 - SLDL - clean grip
12/7/07
DE Bench Press
bar x 3
40kg x 3
50kg x 3
------------ 75% of 1RM
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
..and still going as strong as the first set . I have made some improvements to my form, and my benching feels so much stronger now
DB Rows
30kg x 10
30kg x 10
30kg x 10
CG Bench Press (middle finger on inside edge of knurling)
60kg x 8
60kg x 8
60kg x 8
BB Rows
60kg x 12
70kg x 12
90kg x 2*
90kg x 2*
80kg x 10
60kg x 8 + 4 reverse grip (wide grip)
*This was kinda funny I accidentally chucked 15kg plates on instead of 10kg’s…took me a while to work out why I was failing ..I’m looking at my hands going “what the f**k is wrong with my grip shaking my head” lol
DB Tricep Extensions (standing, single arm)
10kg x 8
10kg x 8
10kg x 8
..my left arm is really feeling much stronger then it was a few weeks ago when I was barely able to do 7.5kg x 8
DB Bicep Curls
17.5kg x 8
17.5kg x 10
Ezy Bar Bicep Curls
32.5kg x 20
37.5kg x 12
42.5kg x 6, supersetted with 17.5kg x 8 DB Hammer Curls
13/7/07
ME Squats
60kg x 5
100kg x 3
--------------- ~90% of 1RM
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
Crap session. I trained at a different venue and was not in “the mood” to lift so the weight felt heavy. Finished and went home.
16/7/07
Taking a week off, giving the back a rest.
Incline CG Bench Press (middle finger on inside edge of knurling)
bar x 10
40kg x 10
50kg x 8
CG Bench Press (middle finger on inside edge of knurling)
60kg x 8
60kg x 8
60kg x 8
60kg x 8 supersetted with 12.5kg x 2sets x 5reps standing single arm DB tricep extension (no rest between sets)
Then just did some more bi & tri work:
DB Bicep Curls
17.5kg x 10
Standing single arm DB tricep extension
10kg x 8
DB Bicep Curls
17.5kg x 10
Standing single arm DB tricep extension
10kg x 10
=======================
What should I be doing??
I have spent alot of time reading the articles on westsidebarbell website, but they are to complex for me to grasp, i need someone to explain the concepts in laemons terms to me.
Regards,
Mike
ME Lower
Sumo deadlift from 1" defecit
160KG 1x1rep
180KG 1x1rep
Single leg 45degree back ext
bw 1x8reps per leg
+5 2x8reps
+10 1x8 rep
Some calf and ab work
Man this session sucked. I got up this morning and felt like shit after 2 late late nights over the weekend. And i’ve eaten shit recently.
Hamstrings still hurting from Thursday, proving i haven’t eaten or rested well. Anyhow deadlifts were ok. My max is 185KG, so 180KG from a deficit was alright given the way i was feeling.
Didn’t feel like hitting the RDL’s so hit calves hard for a change.
Cut the crap out of my diet from today:) I cant keep abusing myself.
Elliot
Ghostrun…here’s my interpretation of the westside principles and how you could start out using the system.
4 workouts per week, preferrably a day apart.
2 max effort, one for bp, one for sq/dl
2 dynamic effort, one for bp, one for sq/dl
In the max effort sessions start by working up to a 1 or 3 rep max on an exercise similar too, but not, the exercise you are trying to improve. For example bp max effort exercises could be:
inc bp
dec bp
1,2 board press etc
sq/dl exercises could be:
box squat
good morning
rack pulls
There are literally hundreds of potential max effort exercises and your going to have to read to learn what they are(i am not listing loads here:)
On dynamic effort day the aim is to use relatively light weights as quickly as possible, in order to create a fast rate of force development.
On dynamic bp day use 60% of your 1rm for 8 sets of 3 with a 45sec to 1min rest. Lower the weight very quickly, catch it an inch off your chest and explode the bar cocentrically as fast as possible.
On dynamic sq/dl day start with box squats for 8-12 sets of 2reps. Use a 3 week wave starting at 50% of your 1rm squat. By week 3 hit 60%, then start over.
Then move to deadlifts and hit 4-10 singles at 40-60% of your max(experiment). The focus is speed on this day.
On all 4 days after the main exercises follow up with supplementary/accessory moves. These are done using the repitition/bodybuilding methods. On bp day train:
triceps
lats
delts
abs
On sq/dl day hit:
hams
lower back
abs
Lots of experimenting is required, anywhere form 2-8 sets of 6-20reps can be done for the supplementary/accessory exercises.
Hope this helps, but the westside site is still the best source of info. The articles do start to make sense the more of them you read
Ell
Ok, I’ve been doing that.
Umm specific question… can someone tell me about the deloading phase?
is this just a rest week you’re meant to take every 4th week? where you, do less volume but stay heavy, or you do less volume and go light, or no training at all?
from what i gather, this is sorta how it should look:
Week 1
Mon - ME BP 90% x 6 x 2reps (+assistant exercises)
Tues - DE SQ 60% x 8-10 x 2reps (+assistant exercises)
Wed - rest
Thurs - DE BP 60% x 8-10 x 3 reps (+assistant exercises)
Fri - ME SQ 90% x 6 x 2 repsMon (+assistant exercises)
Sat - rest
Sun - rest
Week 2
Mon - ME BP 90% x 6 x 2reps (+assistant exercises)
Tues - DE SQ 70% x 8-10 x 2reps (+assistant exercises)
Wed - rest
Thurs - DE BP 70% x 8-10 x 3 reps (+assistant exercises)
Fri - ME SQ 90% x 6 x 2 repsMon (+assistant exercises)
Sat - rest
Sun - rest
Week 3
Mon - ME BP 90% x 6 x 2reps (+assistant exercises)
Tues - DE SQ 80% x 8-10 x 2reps (+assistant exercises)
Wed - rest
Thurs - DE BP 80% x 8-10 x 3 reps (+assistant exercises)
Fri - ME SQ 90% x 6 x 2 repsMon (+assistant exercises)
Sat - rest
Sun - rest
Week 4
Mon - ME BP 90% x 6 x 2reps
Tues - DE SQ 50% x 8-10 x 2reps
Wed - rest
Thurs - DE BP 50% x 8-10 x 3 reps
Fri - ME SQ 90% x 6 x 2 repsMon
Sat - rest
Sun - rest
Week 5
Rest whole week
Week 6
Attempt new PB’s
Week 7
Start again using new 1RM %'s
? …how does that look?
I don’t have access to bands or chains etc. So i’m kind of disadvantaged in that way but all I want is a solid routine I can do for months just to be consistant…thoughts?
Thanks,
mike
[quote]GHOSTrun wrote:
Ok, I’ve been doing that.
Umm specific question… can someone tell me about the deloading phase?
is this just a rest week you’re meant to take every 4th week? where you, do less volume but stay heavy, or you do less volume and go light, or no training at all?
from what i gather, this is sorta how it should look:
…
Thanks,
mike[/quote]
Ghostrun,
Unless you are Superman, trying to do that many total reps above 90% on ME days will probably kill you. I have a few suggestions for you in terms of a program you could follow.
The first is an article by Chris “Ox” Mason, who contributes to Elite Fitness Systems. He wrote this piece a few years back but it still should work just fine for you. Here is the link:
www.elitefts.com/documents/So%20Ya%20Wanna%20Be%20A%20Powerlifter%20by%20Chris%20Mason.pdf
It is a fairly basic routine, but the nice part is blends 5x5 in with other principles (i.e. non-linear periodization). Give it a try, and see what kind of results you get. Another option is Westside for Skinny Bastards by Joe DeFranco. You can find an outline on his website at:
www.defrancostraining.com/articles/archive/articles_westside.htm
If you want to follow something more traditional in terms of Westside, go to EFS.com and buy the Beginner’s Training Manual.
Also, they have a substantial library of articles on their site that outline Westside and a blend of other methodologies. The Q&A section provides details as well, just use the search and you should find answers to lingering questions.
www.flexcart.com/members/elitefts/default.asp?m=PD&cid=207&pid=1079
And don’t worry about bands and chains yet. You probably want a good base level of strength before you start using them, especially bands. People were making strong gains using Westside principles long before bands came into the fore. Just focus on getting your form down and your strength up. Oh yeah, before someone else says it, eat more.
Good luck.
7/16/07
ME Upper
Bench Press
45x10
95x5
115x4
135x3
155x2
185x1
205x1
226x1
251x1
236x1
Pendlay Row
135x5
216x5x5
Dips
BWx5
BW+115x5x5
Chins
8,8,6,6,6
[quote]GHOSTrun wrote:
Ok, I’ve been doing that.
Umm specific question… can someone tell me about the deloading phase?
is this just a rest week you’re meant to take every 4th week? where you, do less volume but stay heavy, or you do less volume and go light, or no training at all?
from what i gather, this is sorta how it should look:
Week 1
Mon - ME BP 90% x 6 x 2reps (+assistant exercises)
Tues - DE SQ 60% x 8-10 x 2reps (+assistant exercises)
Wed - rest
Thurs - DE BP 60% x 8-10 x 3 reps (+assistant exercises)
Fri - ME SQ 90% x 6 x 2 repsMon (+assistant exercises)
Sat - rest
Sun - rest
Week 2
Mon - ME BP 90% x 6 x 2reps (+assistant exercises)
Tues - DE SQ 70% x 8-10 x 2reps (+assistant exercises)
Wed - rest
Thurs - DE BP 70% x 8-10 x 3 reps (+assistant exercises)
Fri - ME SQ 90% x 6 x 2 repsMon (+assistant exercises)
Sat - rest
Sun - rest
Week 3
Mon - ME BP 90% x 6 x 2reps (+assistant exercises)
Tues - DE SQ 80% x 8-10 x 2reps (+assistant exercises)
Wed - rest
Thurs - DE BP 80% x 8-10 x 3 reps (+assistant exercises)
Fri - ME SQ 90% x 6 x 2 repsMon (+assistant exercises)
Sat - rest
Sun - rest
Week 4
Mon - ME BP 90% x 6 x 2reps
Tues - DE SQ 50% x 8-10 x 2reps
Wed - rest
Thurs - DE BP 50% x 8-10 x 3 reps
Fri - ME SQ 90% x 6 x 2 repsMon
Sat - rest
Sun - rest
Week 5
Rest whole week
Week 6
Attempt new PB’s
Week 7
Start again using new 1RM %'s
? …how does that look?
I don’t have access to bands or chains etc. So i’m kind of disadvantaged in that way but all I want is a solid routine I can do for months just to be consistant…thoughts?
Thanks,
mike[/quote]
Yeah thats too many reps above 90% on max effort days.
It should look more like this for example:
1 lift at 90% of current max, one at the old max, then a record. Or one at 90%, then hit a new record, then drop down to 95%. Play around and experiment.
As far as deloading goes, i have read all Louie Simmons articles at least twice and i’ve never seen him say have a scheduled week off. Obviously if you feel shit then it may be neccesary but as a rule it seems to be train all year. In one article he pretty much says that 2 weeks off would be detrimental. However, there are other powerlifters who have months off at a time.
But thats the whole point of the conjugate system, its the only way to train balls out and hit new PR’s every week without ending up burn’t out after a few weeks.
One other key point: dont do the same max effort exercise for more than 3 weeks on the run.
7/16/07 DE Lower
A)DE Box Squat (12")
Bar x 8
95 x 3
135 x 2
225 x 2 x 2
235 x 2 x 2
245 x 2 x 2
These felt a tad slower than last week, but still had enough speed.
B)DE Dead
135 x 3
225 x 2
315 x 1 x 2
335 x 1 x 4
For once my deadlifting technique felt good. I pull conventionally but still brought my stance and grip in a tiny bit more and what a difference. Still slowly pulling myself into position instead of rushing it, waiting until all the right leverages kick in before ripping it off the floor.
C)Hammer Strength V-Squat, backwards
234 x 3
594 x 8 x 3 (PR for # of sets)
D)Single Leg RDL w/ DBs=20 x 12 x 2
E)Pulldown Abs=120 x 10 x 3
F)TKEs, mini-band pushdowns
NOTES: I didn’t have a lot of pop on my speed work but was satisfied with that third set on the V-Squat.
I’ve got to switch that out for front squats, as I realized I’ve been heavily loading my spine twice a week now with ME squat exercises and the V-Squat, which when used backwards is the commercial gym version of Elite’s Power Squat machine.
Total body Lower ME/ Upper RE July 16th 07
And so the new training cycle begins Going to try out that schedule I posted a few weeks back and get two event days in
Mon Total body
Tues assistance
Wed Off
Thurs heavy events
Fri off
Sat events technique, speed conditioning etc.
Sun off
One change im making the upper body work on the total body day more in the RE zone for several reasons. I have been pushing this arm a bit hard Load wise in to many sessions and need to back off hit some reps let the tendon and such catch up. Ill be doing heavy log work on Thursdays so will get the loads there, last I need to get some size added back on and on in general in the upper body
Not going all the heck out this week due to just doing the meet and feeling it a bit. Just hit some solid loads and move on go for some PR�??s next week
two gaint sets today no fluff just money shit
1A) Front Squat
Bar x ton
135 x 10
225 x 5
325 x 3 ( 5 sets)
Last set felt the best hard but felt good
1B) Flat bench (Paused)
Bar x ton
95 x 10
135 x 8
185 x 5
225 x 8,7,5,5
Going to try to get back to some flat work again tried to get aback a few week ago but tail bone wouldn�??t allow it. Yhea these need work but felt good
1C) Chins (dead hang)
BW - blue band x 5 (3 sets)
BW x 5,4,4,4,4
2A) Stiff DL From 6�?? box
225 x 5
315 x 5
405 x 3
455 x 2
Stopped it at two hard but very solid this is a LONG pull stiff legged bar rests on top of feet. All these were very solid
2B) 1 arm DB OH press
40 x 10 x 4 sets
2C) Abs Decline weighted
3 sets
Good session will go all out next Monday get really rolling again try for some PR�??s dependent on how arm etc feels Id like to go for a DL pull as the first ME see where I am.
Phill
Monday, 7/16/2007: ME Upper
A. Paused Pin-Press
135 x 8
175 x 5
185 x 1
195 x 1
205 x 1 (PR +5 lbs)
205 x 1
210 x 0
135 x 8
B. Chest-Supported Row
100 x 2 x 8
105 x 2 x 8
C. Pull-Up
BW x 4
BW x 5
BW x 3
BW x 3
BW x 3
D. Lean-Away Lateral Raise
30 x 4 x 8
E. Standing Dumbbell External Rotation
20 x 4 x 12
My form on the pin-press is still a bit off. On my max attempts, I tend to come down a little bit high and press up towards above my head. I probably shouldn’t have tried the 210 after hitting two singles for 205. That was stupid. I got pinned down and couldn’t move the weight off of the pins at all. I ended up doing some more reps with 135 to work on my form.