[quote]Kalle wrote:
C, you havn’t seen my avatar?[/quote]
ok, now I get it 
Yours is cropped in a bit tight.
With you “normal folk”? I’m sure you ‘bros’ have nothing to worry about. It’s just the crazy ones he doesn’t hang with anymore.
c.
Hi there all,
Thanks for sharing your sessions on the BOI modi. Bloody impressive. One day… One day I’ll be busting those numbers =)
I was wondering If i could yet again ask for your advice?! (anyone)
First is squat related; I usually squat with my feet in their natural position (feet rotated outwords by 10-20 degrees approx) and I find that when I go low my knees tend to move inwards a bit and i feel that im “rolling” my feet inwards a bit. Would getting orthopedic soles help this? ( i have very flat feet).
I want to remedy this prior to attempting more than my current PR: 405.
Also, i’ve just realized that my knees are falling in a bit over my toes… how can I sort that out?
Finally, deadlift related; I’m really trying to push off my heels but sometimes feel like im falling backwards, is that normal?
Cheers,
Hope everyone’s having a great weekend.
To hell with ya all I dont need none ya
Takin this show on the road
Phill
[quote]swissrugby67 wrote:
Hi there all,
Thanks for sharing your sessions on the BOI modi. Bloody impressive. One day… One day I’ll be busting those numbers =)
I was wondering If i could yet again ask for your advice?! (anyone)
First is squat related; I usually squat with my feet in their natural position (feet rotated outwords by 10-20 degrees approx) and I find that when I go low my knees tend to move inwards a bit and i feel that im “rolling” my feet inwards a bit. Would getting orthopedic soles help this? ( i have very flat feet).
[/quote]
what are you squatting in. I wouldn’t hell less the better as far as under your feet IMO. EC has written on ortho’s onm here might look for his article. Thing is youll just have to make it habit make the effort to force your knees OUT this will help a lot in the long run activating the hips etc. Force knees out and drive the hips through.
you might try putting a band around your legs it will force you tyo push the knees out. Also you say you squat with your knees in a “natural position” well whats that for you that will be different for everyone have you tried widening it a bit??
[quote]
Finally, deadlift related; I’m really trying to push off my heels but sometimes feel like im falling backwards, is that normal? [/quote]
sure I suppose but man id try and not feel that way. Where are you starting the bar at in comparison to your feet legs. Might get that sucker close and if falling back your ass may be a bit high rising first and your really leaning back
[quote]
Cheers,
Hope everyone’s having a great weekend.[/quote]
Hope that helps,
Phill
Hey Phil, I think we are both going to hit the big time, I heard when the word spread to the local media in Idaho that I was going to be competing they decided to film the whole thing.
I fell lazy not training, I think I am going to do some light stuff tomorrow and on Tuesday.
Bodyweight is down to 194.5 this morning! wtf? it was 196.5 mid day yesterday so I lost another 2lbs…
[quote]Kalle wrote:
Hey Phil, I think we are both going to hit the big time, I heard when the word spread to the local media in Idaho that I was going to be competing they decided to film the whole thing.
I fell lazy not training, I think I am going to do some light stuff tomorrow and on Tuesday.
Bodyweight is down to 194.5 this morning! wtf? it was 196.5 mid day yesterday so I lost another 2lbs… [/quote]
Sweet we better reserve our spots on the walk of fame now
Phill
Light Events Aug 4th
Not feeling it, not fired up ready to go. kept it pretty tame
Farmers.
130 x 180 feet 5 u turns x 2 sets
Went like this 15, turn, 15, turn, 30, turn, 30 turn, 45, turn 45
220 x 15, turn, 15, turn, 30, turn, 30
220 x 45 turn 45
That was enough
Log
Empty x ??
180 x 2
200 x 2 x 6 sets
Pull truck
1 x 45 feet
From there played with emergency break etc trying to get the right resistance etc. didn�??t bring my boots blew a hole in my cons etc etc just called it a day
The harness is nice though
Phill
[quote]Kalle wrote:
Right on, Whats a sample diet look like? I’m curious as I am doing much the same thing right now. I basically just cut my calories a bit, still keeping protein at 1.5xbw or more just carbs in the morning from oatmeal, blue berries, and milk, two apples earlier in the day with meals and cottage cheese and pineapple before lifting, and well Surge after training.
Lots of veggies[/quote]
I keep it really simple. I don’t count calories or really keep track of much. I’m kinda like Jim Wendler in my approach. I basically just don’t eat as much. I cut out soda, make sure to drink a ton of water. I also stopped eating bread. I was the sandwich king. I’m eating mostly chicken and protein shakes for protein.
I eat a bagel with peanut butter before I train but the rest of the day is usually chicken, turkey or lean beef with veggies or a salad. I could eat the same thing every meal and I wouldn’t care. I basically change things up for my wife. I’m allowing myself a cheat meal a week. That is all I really feel I need.
that’s it. I’m a simpleton…
meat
[quote]Phill wrote:
Nice hell were nearing the same weight only your a shit ton stronger
Thinking of stepping back on the BB stage all oiled up??
Killer w/o bro keep it up
Phill
[/quote]
No plans to get back into bodybuilding. But I do like to oil up and take the dog for a stroll around the neighborhood in the speedo. the oil really matts down the ass hair though.
meat
It seems like a lot of us are dropping weight. If this keeps up maybe we can organize a Westside/PL thread crashing of the Rate My Physique thread. Everyone start your tanning and shaving now…
I was down to 220 lbs. on my 6 foot frame (I have a giant freak head though) as of Thursday morning, so I decided to ask my boss to do some measurements. She’s a figure competitor and has done hundreds of measurements over the years so I trusted her to be reasonably accurate.
If someone asked me my bodyfat % I’d guess I was in the mid to upper teens. After remarking on my stark white skin tone, she used the 4 site Durnin-Wormsley caliper method (twice) and came up with 10.49%.
Needless to say, I was really surprised and pretty happy with that. Overall, I’m as strong as I’ve ever been and now I’m pretty sure I’m the leanest.
8/4/07 ME Lower
I trained yesterday too but my session was so lame it’s not even worth its own posting. I barely got 3 reps on the flat bench with the 130# DBs, did some weighted pullups and four sets of 3 w/ 250 on flat barbell bench and got the hell out of there. I had a nasty headache and just didn’t have it.
Today was much better…
A)ME 12" Box Squat
Bar x 5 slow
135 x 2
185 x 2 faster
225 x 2 full speed
275 x 2
315 x 2
365 x 1
385 x 1
405 x 1
415 x 1 x 4 (5 lb. PR for 4 singles)
B)Power Squat (H.S. V-Squat facing backwards)
234 x 3
584 x 8 x 3
My squat has really improved since doing these. I had planned to front squat, but my abs were still so fucking sore from Wednesday’s fallouts I chose this exercise.
C)Single-Leg 45 Degree Back Raise=12 x 2 each leg
I get a crazy low back pump from doing these, probably from the higher reps and uneven loading of that area.
D)Hanging Oblique Knee Raises=10 x 3 each way
My low back was too fried for full contact twists or floor sweepers so I decided to really try these for the first time. I’m going to be hurting there tomorrow.
E)Dips x 25
F)Chinup x 10
Did those two mostly to make up some for my weak-sauce upper body workout yesterday.
8/4/07 ME Lower
I did a ME bench session yesterday but it went so badly it’s not even worth its own post. I had a nasty headache that made everything miserable. I managed 3 reps with the 130s on flat DB bench, some weighted pullups and 4 sets of 3 w/ 250 on the flat BB bench before getting the hell out of there.
Today went better…
A)ME 12" Box Squat
Bar x 5 slow
135 x 2
185 x 2 faster
225 x 2 full speed
275 x 2
315 x 2
365 x 1
385 x 1
405 x 1
415 x 1 x 4 (5 lb. PR for 4 singles)
B)Power Squat (H.S. V-Squat facing backwards)
234 x 3
584 x 8 x 3
C)Single-Leg 45 Degree Back Raise=BW x 12 x 2
I got a crazy lower back pump from these so I stopped after 2 sets.
D)Hanging Oblique Knee Raise=10 x 3 each side
My back was too fried to do floor sweepers or full contact twists, so I tried these for the first time. I’m going to be hurting there tomorrow.
E)Dips x 25
F)Chinups x 10
Did those two mostly to help make up for my weak sauce workout yesterday.
Boy youd fit right in my neighborhood
[quote]maraudermeat wrote:
Phill wrote:
Nice hell were nearing the same weight only your a shit ton stronger
Thinking of stepping back on the BB stage all oiled up??
Killer w/o bro keep it up
Phill
No plans to get back into bodybuilding. But I do like to oil up and take the dog for a stroll around the neighborhood in the speedo. the oil really matts down the ass hair though.
meat
[/quote]
[quote]Norweige wrote:
It seems like a lot of us are dropping weight. If this keeps up maybe we can organize a Westside/PL thread crashing of the Rate My Physique thread. Everyone start your tanning and shaving now…
I was down to 220 lbs. on my 6 foot frame (I have a giant freak head though) as of Thursday morning, so I decided to ask my boss to do some measurements. She’s a figure competitor and has done hundreds of measurements over the years so I trusted her to be reasonably accurate.
If someone asked me my bodyfat % I’d guess I was in the mid to upper teens. After remarking on my stark white skin tone, she used the 4 site Durnin-Wormsley caliper method (twice) and came up with 10.49%.
Needless to say, I was really surprised and pretty happy with that. Overall, I’m as strong as I’ve ever been and now I’m pretty sure I’m the leanest. [/quote]
Nice work and yhea I think me and maybe Modi are the only ones going up right now and Im just about at the standstill for a while spot of 250 today like 248. get in here and keep just eating to perform as long as PR’s are coming get the body adjusted to the weight etc. then we’ll see
Phill
How does this look for a Westside program?
Monday
Barbell Bench Press - max set of 3-5
Decline or Incline Dumbbell Bench? - 4x8-10
Incline DB Rows - 4x10
Bent-over Dumbbell Flies - 3x12
Weight Abs - 4x15
Wednesday
Back Squats - max set of 5 reps
Single Legs Squats or Lunges? - 3x12
Leg Curls - 3x8
Wrist Roller
Friday
BB Bench - 3 sets of max reps
Skullcrushers - 3x10
Lat Pulls - 4x10
Seated DB Shoulder Press - 3x12
Seated Alternated DB Curls or Hammers Curls? - 3x8
Ab Circuit - 15 reps of each exercise
if i added another leg day what should i put on it? are there any setsXreps or exercises i should change on this?
[quote]Phill wrote:
Norweige wrote:
It seems like a lot of us are dropping weight. If this keeps up maybe we can organize a Westside/PL thread crashing of the Rate My Physique thread. Everyone start your tanning and shaving now…
I was down to 220 lbs. on my 6 foot frame (I have a giant freak head though) as of Thursday morning, so I decided to ask my boss to do some measurements. She’s a figure competitor and has done hundreds of measurements over the years so I trusted her to be reasonably accurate.
If someone asked me my bodyfat % I’d guess I was in the mid to upper teens. After remarking on my stark white skin tone, she used the 4 site Durnin-Wormsley caliper method (twice) and came up with 10.49%.
Needless to say, I was really surprised and pretty happy with that. Overall, I’m as strong as I’ve ever been and now I’m pretty sure I’m the leanest.
Nice work and yhea I think me and maybe Modi are the only ones going up right now and Im just about at the standstill for a while spot of 250 today like 248. get in here and keep just eating to perform as long as PR’s are coming get the body adjusted to the weight etc. then we’ll see
Phill
[/quote]
dieting is contagious… LOL
I didn’t plan on dieting this long, but strength and conditioning has been improving so why not? Plus delaying going up in pants size for the 4th time in the past 18months.
I was looking at things and I joined this site in Febuarary of 06, I weighed 155 than! I gained 50lbs in that time frame… crazy.
This is my last year at 200lbs I think, all the comps around here usually use the same weights as the 231 lbs class, I might as well go in now, so what if I place lower, I compete against myself. If I do 4 reps in the 200lb class and get 1st or I do 4 reps in the 231s and get middle to end of the pack I don’t care, its all the same to me.
[quote]howie424 wrote:
How does this look for a Westside program?
Monday
Barbell Bench Press - max set of 3-5
Decline or Incline Dumbbell Bench? - 4x8-10
Incline DB Rows - 4x10
Bent-over Dumbbell Flies - 3x12
Weight Abs - 4x15
Wednesday
Back Squats - max set of 5 reps
Single Legs Squats or Lunges? - 3x12
Leg Curls - 3x8
Wrist Roller
Friday
BB Bench - 3 sets of max reps
Skullcrushers - 3x10
Lat Pulls - 4x10
Seated DB Shoulder Press - 3x12
Seated Alternated DB Curls or Hammers Curls? - 3x8
Ab Circuit - 15 reps of each exercise
if i added another leg day what should i put on it? are there any setsXreps or exercises i should change on this?
[/quote]
why two ME bench days?
what is max reps? at what weight?
if you want to do a 3 day a week program I would do
ME Lower
ME Upper
Accessory day
[quote]Kalle wrote:
howie424 wrote:
How does this look for a Westside program?
Monday
Barbell Bench Press - max set of 3-5
Decline or Incline Dumbbell Bench? - 4x8-10
Incline DB Rows - 4x10
Bent-over Dumbbell Flies - 3x12
Weight Abs - 4x15
Wednesday
Back Squats - max set of 5 reps
Single Legs Squats or Lunges? - 3x12
Leg Curls - 3x8
Wrist Roller
Friday
BB Bench - 3 sets of max reps
Skullcrushers - 3x10
Lat Pulls - 4x10
Seated DB Shoulder Press - 3x12
Seated Alternated DB Curls or Hammers Curls? - 3x8
Ab Circuit - 15 reps of each exercise
if i added another leg day what should i put on it? are there any setsXreps or exercises i should change on this?
why two ME bench days?
what is max reps? at what weight?
if you want to do a 3 day a week program I would do
ME Lower
ME Upper
Accessory day
[/quote]
Exactly or look at WS4SB
Phill
i did and on the third day it said for the first exercise do 3 sets of max reps
could one of you maybe post a sample? i aint good at makin my own programs haha