Thanks Skidmark and Phill, I think I am going to do these as a second move for sets of 3 or so… I’ll make a goal of getting getting a BW lift with these.
Not sure when I will be training again… still very very sore/beat up and the 25th is coming up quick.
Thats some serious lifting Phill! A true whore would call those front squats a “set pr” or a “volume pr” 
[quote]Phill wrote:
Total body Lower ME/ Upper RE Aug 13th 07
Insanely HOT!!! Just going to have to do all I can each day till this insane heat wave passes. Feeling pretty good though but did rush it a bit do agin to the heat
1A) Front Squat (14�?? touch and go)
Bar x ton
135 x 10
225 x 5
315 x 3
405 x 2 (made it half way on rep three and bar slid down ad to abort Pissed tied PR)
405 x 2 solid wasn�??t going to get 3 on the second set
365 x 4
315 x 5 burnt
Man just zapped but these were good really wanted a rep PR at 405 but ill take two sets of tieing a PR. Just didn�??t have it in me to rep things out on the drop sets was just shot
was having probs with bar sliding forward today need to keep those elbows HIGH
1B) Incline Bench (Paused)
Bar x ton
95 x 10
135 x 10
185 x 8
225 x 5
245 x 3
255 x 2 and 1 not paused
185 x 14 not paused
Like all pressing I suck at these
1C) Chest Supported Rows
7 sets
2A) Zercher DL (325 x 1)
135 x 5
225 x 3
315 x 1
These were hard but good was happy with the 315 think I could have got one or two more but called it was a little hard keeping the bar with all the sweat
2B) Dips
BW + 50 x 9,8,8
2C) Chins
BW x 5,5,4
2C) Abs Decline weighted
3 sets
All in all solid Id have liked more but that�??s what I had on this day. May try and move w/o time away from heat or just deal with it we�??ll see.
Phill[/quote]
ME Lower uummmm Squats
Squat
45x??
95x5
135x5
185x3
225x3
275x1
320x1
350x1
380x1 Sweet…new PR
…but wait I was feeling greedy
385x1 BIG PR and the one of hardest reps of my life. I now have a new appreciation for max effort.
I am not really sure how, but I have effectively increased my squat by 20lb over the past 2 weeks. I hit 370 last weekend for the first time after getting pinned under it 3 weeks earlier. 375 two days later and 385 7 days after that.
In all honesty, I don’t think I have 390 in me yet. I think I am going to just aim for 3-5 singles at 90%+ next week.
SLDL
200x4x8
Pull-Throughs
135x10
145x10
155x10
165x10
Standing Ab Pulldowns
85x3x12 I was going to go for one more set, but I was fried at this point.
My legs feel like rubber and they are still shaking a bit, but god damn this was a good workout.
[quote]Phill wrote:
Damn fine work Bro thats some solid squatting. You must be a tall bastard or long legged to hit below parallel on 16" LOL
Phill
[/quote]
Ouch. It’s actually lower than 16" but higher than 14". It’s the shortest bench in the gym. I’ll measure it tomorrow, but I always refer to it as the 16" box, even though it’s not a box, and even though it’s not a bench. Make sense?
This one is right at parallel for me, not below. But now I’m going to have to video myself just to make sure. Now I have a complex. Thanks dude. 
[quote]c. wrote:
Modi wrote:
I just got a belt from elitefts.com. It’s chunky as hell. I haven’t used a belt for at least 10 years, so it’s going to take some breaking in, and to figure out exactly where I want to wear it.
Again, I’m not using this to protect my back per se, but rather to stay super pressurized. It really gives you an awareness for keeping the abs pressed outwards.
As I said, I’ve always had the view that wearing a belt would cause your back to work less during the movement, so to offset that, I am only going to use it on ME work on the final sets, and follow it up with something like GM’s, RDL’s, Hypers, etc.
hey Modi, I just used a real belt for my squats today too! But I sure as heck didn’t go for any PR’s with it. That thick hard somebitch takes a lot to get used to compared to those plain ol leather type ones. especially when they pull it so tight your snot pops outa your eyes.
But I agree, it does give you something to push your abs against which has been my problem. And it helps stablize you. And in my case, is supposed to give you confidence.
I don’t think its a crutch either but a tool. If you use it right.
and nice PR! (Still not sure how you managed that with your first time using that thing.)
c.
[/quote]
Nice, we broke our Belt cherries on the same day!
Next week I’m on vacation, so I’m taking a forced deload, and I knew I had more in me after hitting 395x3 last week, so I figured I was good for 405x3 this week. That went up so smoothly that I just threw a 10 on each side. I still had a little left I think.
My obliques (or the protective winter coating over them) are already bruised from the belt. That thing is so stiff I couldn’t even tuck the belt into the buckle.
I didn’t pull it very tight, certainly not tight enough to have snot pop out of my eyes, but as soon as I took a deep breath and pushed my abs out, I felt, as Phill would say, Uber tight.
[quote]Pemdas wrote:
ME Lower uummmm Squats
Squat
380x1 Sweet…new PR
…but wait I was feeling greedy
385x1 BIG PR and the one of hardest reps of my life. I now have a new appreciation for max effort.
My legs feel like rubber and they are still shaking a bit, but god damn this was a good workout.[/quote]
Nice job on the PR Pemdas. Gotta love the wobbly legs.
[quote]Pemdas wrote:
ME Lower uummmm Squats
Squat
45x??
95x5
135x5
185x3
225x3
275x1
320x1
350x1
380x1 Sweet…new PR
…but wait I was feeling greedy
385x1 BIG PR and the one of hardest reps of my life. I now have a new appreciation for max effort.
[/quote]
Nice PR! I got some catching up to do…
[quote]Modi wrote:
Nice, we broke our Belt cherries on the same day!
Next week I’m on vacation, so I’m taking a forced deload, and I knew I had more in me after hitting 395x3 last week, so I figured I was good for 405x3 this week. That went up so smoothly that I just threw a 10 on each side. I still had a little left I think.
My obliques (or the protective winter coating over them) are already bruised from the belt. That thing is so stiff I couldn’t even tuck the belt into the buckle.
I didn’t pull it very tight, certainly not tight enough to have snot pop out of my eyes, but as soon as I took a deep breath and pushed my abs out, I felt, as Phill would say, Uber tight. [/quote]
I have one of the EFS belts. It took forever for that thing to break in and left bruises on me for about 3-4 months after I bought the damn thing. To speed up the process, roll it tight and stand on it for a couple of minutes or just roll it up and stick it under your couch cushion while you’re watching TV and sit on it. I’ve even read where some guys would roll up their belts then drive their cars over them to break 'em in.
8/13/07- Strength Upper- Monday
A1)Incline BB Bench
(135x5 185x4 205x3) 225x4 x4 x3 x3
A2)Neutral Grip Chins
(BWx5 +25x5) +75x3 x3 +60x5 x5
B1)Flat DB Bench
100x6 x6 x7
B2)Med Neutral Grip Cable Row
255x6 240x6
C)Kroc DB Row
120x26(left) (3 rep PR) x21+5(right)
D)DB Hammer Curl
50x8 x6 45x6
Notes: Been playing around with the diet a little bit. I’m strictly monitoring my calories to make sure I’m in a caloric deficit, but I’ve actually upped my carbs and decreased my protein and fat. I was a bit too low on the protein today and felt fucking exhausted later until I had some more. I should probably wave the calories up a little bit on my training days. Tomorrow, I measure the BF again.
-Matt
2007-8-13
ME Upper Cycle 3
Incline BB Bottoms up press
95x10
165x4
185x3
205x3
225x2 (rep PR)
235x1
240x0,0,0 ($?&#%!)
225x1-1/2,1
Partial OH press (eye level)
115x7
195x1,1,1,1,1 (Set PR)
Close grip Lockouts
250x3,3,3,3,3 (weight PR)
1-Arm DB Row
145x4,4,4,3
Wide DB rows to chest
140x5,6,8,6
Notes: I was sure I was bound for a 245 incline press, just absolutely positive. Kept losing it from the bottom. Got it off the pins with some forward and back wiggle at the bottom and pushed it halfway up the first time and just flat stalled out. Got a good isometric hold off it, though. Next two couldn’t coordinate enough to stop the wiggle and make it go up. Ah well, got 5 reps at 90% or above and a rep PR so I’m not too disappointed.
Thought I was going to have same problem with OH press but after the first two they got easier. Think I’ve got the groove on this one. 150% improvement, setwise.
Running out of gas on the rep 3 of the lockouts. Each set was challenging.
[quote]Kalle wrote:
Thanks Skidmark and Phill, I think I am going to do these as a second move for sets of 3 or so… I’ll make a goal of getting getting a BW lift with these.
Not sure when I will be training again… still very very sore/beat up and the 25th is coming up quick.[/quote]
Im sure bro plenty of time for now rest up you can kick some ass at this next one hell many of the pro events are multi day. just think you get a nice rest
Phill
[quote]Kalle wrote:
Thats some serious lifting Phill! A true whore would call those front squats a “set pr” or a “volume pr”
[/quote]
Ha thanks man.
My endurance is shot to shit right now but hey its all good. Ill get that back just seems to gt a good set or two and have some strength the drop off is FAST from go to NO
Phill
[quote]Pemdas wrote:
ME Lower uummmm Squats
Squat
45x??
95x5
135x5
185x3
225x3
275x1
320x1
350x1
380x1 Sweet…new PR
…but wait I was feeling greedy
385x1 BIG PR and the one of hardest reps of my life. I now have a new appreciation for max effort.
I am not really sure how, but I have effectively increased my squat by 20lb over the past 2 weeks. I hit 370 last weekend for the first time after getting pinned under it 3 weeks earlier. 375 two days later and 385 7 days after that.
In all honesty, I don’t think I have 390 in me yet. I think I am going to just aim for 3-5 singles at 90%+ next week.
SLDL
200x4x8
Pull-Throughs
135x10
145x10
155x10
165x10
Standing Ab Pulldowns
85x3x12 I was going to go for one more set, but I was fried at this point.
My legs feel like rubber and they are still shaking a bit, but god damn this was a good workout.[/quote]
Nice work thats some serious improvement in a short time ride that wave as far as you can
Phill
[quote]Modi wrote:
Phill wrote:
Damn fine work Bro thats some solid squatting. You must be a tall bastard or long legged to hit below parallel on 16" LOL
Phill
Ouch. It’s actually lower than 16" but higher than 14". It’s the shortest bench in the gym. I’ll measure it tomorrow, but I always refer to it as the 16" box, even though it’s not a box, and even though it’s not a bench. Make sense?
This one is right at parallel for me, not below. But now I’m going to have to video myself just to make sure. Now I have a complex. Thanks dude.
[/quote]
LOL I hear you on the complex. Thats one of the reasons I swapped and started doing all mine from a 16 to 14 16 was/is Right there at parallel im talking balls on, but could be a close call so just said screw it no questions if I use 14 LOL
wasnt trying to give you a head ache LOL. better to know thouhg then get a red light on a real day do to not getting depth
Phill
Alright guys, long time no post. Hurt my back a few weeks ago, and despite hitting a couple of PRs in teh front squat (nailed 335 last week, but re injured my back), I haven’t been logging workouts.
8/13/07 ME Lower
A.15" Box Squat: bar x 10, 135 x 5, 225 x 3, 275 x 2, 335 x 1, 385 x 1, 405 x 1 (grinder, but relatively pleased with this near PR considering my back issues lately)
365 (90%) x 1, 1, 1 (solid reps)
B. RDL: 315 x 5, 365 x 3 (grip fucked up), x 6 (grabbed it with towels this time), 405 x 5 (Huge PR, went balls out, but may not have been too wise for the ol’ back ahahha… I just got really fired up and nailed it, though.)
C1: Self Suspended Leg Raise: BW x 12, +20 x 10, BW x 12, X15 x 8 BW x 3
C2: Pullthrough: Stack x 12, 12
75 minutes total.
NOTES: I was fucking exhausted at the end of this. Absolutely done. I’m in a caloric deficit right now, I worked 9 hours today on my feet, I have this back issue, and I slept for 3 hours last night.
Not making excuses, just facing reality. However, I’m pleased with that RDL. As soon as I’m healthy I’ll do better.
Stay healthy everyone
Boom
[quote]JimmyBoom wrote:
Alright guys, long time no post. Hurt my back a few weeks ago, and despite hitting a couple of PRs in teh front squat (nailed 335 last week, but re injured my back), I haven’t been logging workouts.
8/13/07 ME Lower
A.15" Box Squat: bar x 10, 135 x 5, 225 x 3, 275 x 2, 335 x 1, 385 x 1, 405 x 1 (grinder, but relatively pleased with this near PR considering my back issues lately)
365 (90%) x 1, 1, 1 (solid reps)
B. RDL: 315 x 5, 365 x 3 (grip fucked up), x 6 (grabbed it with towels this time), 405 x 5 (Huge PR, went balls out, but may not have been too wise for the ol’ back ahahha… I just got really fired up and nailed it, though.)
C1: Self Suspended Leg Raise: BW x 12, +20 x 10, BW x 12, X15 x 8 BW x 3
C2: Pullthrough: Stack x 12, 12
75 minutes total.
NOTES: I was fucking exhausted at the end of this. Absolutely done. I’m in a caloric deficit right now, I worked 9 hours today on my feet, I have this back issue, and I slept for 3 hours last night.
Not making excuses, just facing reality. However, I’m pleased with that RDL. As soon as I’m healthy I’ll do better.
Stay healthy everyone
Boom[/quote]
I don’t know…sounds like you kicked ass considering your injury, and lack of sleep. Nice job on the PR.
[quote]Phill wrote:
Modi wrote:
Phill wrote:
Damn fine work Bro thats some solid squatting. You must be a tall bastard or long legged to hit below parallel on 16" LOL
Phill
Ouch. It’s actually lower than 16" but higher than 14". It’s the shortest bench in the gym. I’ll measure it tomorrow, but I always refer to it as the 16" box, even though it’s not a box, and even though it’s not a bench. Make sense?
This one is right at parallel for me, not below. But now I’m going to have to video myself just to make sure. Now I have a complex. Thanks dude.
LOL I hear you on the complex. Thats one of the reasons I swapped and started doing all mine from a 16 to 14 16 was/is Right there at parallel im talking balls on, but could be a close call so just said screw it no questions if I use 14 LOL
wasnt trying to give you a head ache LOL. better to know thouhg then get a red light on a real day do to not getting depth
Phill
[/quote]
I just measured it at 14 3/4", so I’m over my complex now.
And hell, after some of the squats that I’ve seen pass (3-4" above parallel, one of which was for an American Record), I would hope mine are deep enough!
08/14/07 - DL (RE)
A) SLDL (from the rack, not the floor)
135x10
225x8
315x6
365x6
405x6 (PR +1 rep)
455x2 (PR +1 rep)
B) Shrugs
315x10
365x10
405x10 (PR +2 reps)
C1) Seated Hamstring Curl
110x10
150x8
170x6
190x6 (stack)
205x6 (PR +15lbs)
C2) Seated Leg Extension
100x20
100x20
100x20
D1) Hanging Leg Raise
x35 (PR +5 reps)
x15 rollups
x10 diag each
D2) Rope Crunch
120x35 (PR +5 reps)
120x15 full+pulse
120x10 diag each
My back was a little sore going into today, probably from the Good Mornings yesterday. Normally I wouldn’t advise that people do GM’s one day and SLDL’s the next, but I’m not normal, so screw it.
Leg extensions were just for blood flow, but I did them slow, and had a little burn going by the 15th rep.
Another good day. Everything felt good all around. I stepped on the scale and it flashed 250 for a split second before settling on 249.2. Oh so close. lol.
You are a PR trackin and getting S.O.B. Nice work
Phill
[quote]Modi wrote:
08/14/07 - DL (RE)
A) SLDL (from the rack, not the floor)
135x10
225x8
315x6
365x6
405x6 (PR +1 rep)
455x2 (PR +1 rep)
B) Shrugs
315x10
365x10
405x10 (PR +2 reps)
C1) Seated Hamstring Curl
110x10
150x8
170x6
190x6 (stack)
205x6 (PR +15lbs)
C2) Seated Leg Extension
100x20
100x20
100x20
D1) Hanging Leg Raise
x35 (PR +5 reps)
x15 rollups
x10 diag each
D2) Rope Crunch
120x35 (PR +5 reps)
120x15 full+pulse
120x10 diag each
My back was a little sore going into today, probably from the Good Mornings yesterday. Normally I wouldn’t advise that people do GM’s one day and SLDL’s the next, but I’m not normal, so screw it.
Leg extensions were just for blood flow, but I did them slow, and had a little burn going by the 15th rep.
Another good day. Everything felt good all around. I stepped on the scale and it flashed 250 for a split second before settling on 249.2. Oh so close. lol.
[/quote]
Hello. I would like to join your thread. I have been reading this thread for a LONG time, and I find all you guys to be very inspirational. I often look up to this thread when I’m down, or when I just feel like quitting. I also love referring here to get ideas for workouts.
I absolutely love the styles of training you guys practice.
So I am going to start a modified Westside template. The program that I’m following is here: http://www.T-Nation.com/findArticle.do?article=311west2
A short introduction of me is here: http://www.T-Nation.com/tmagnum/readTopic.do?id=1683753
I realize I am a weak newbie surrounded by some very strong veterans, but I do my best to improve constantly, and I hope to learn a lot from you guys (as I have already done!).
If my presence ends up being a nuisance, just let me know, and I will stop posting.