For anyone who’s interested, there is an article about Westside Barbell in this month’s Flex Magazine (Sept. 07, with Bobby Lashley (WWE wrestler) on the cover). The article is titled ‘America’s Most Hardcore Gym.’
Talked about Louie Simmons and the lifters that lift there. It also gave some sample DE, ME, and RE programs at the end of the article (obviously not much different from the programs that people use here).
Showed pics of Simmons, Vogelpohl, and Nutter, among others, but no Dave Tate pics.
Once again I trained with my old client. I managed all this in 50 minutes including foam rolling, mobility, etc.
A)DE 12" Box Squat w/ light bands
225 x 2 x 2
230 x 2 x 2
235 x 2 x 1
245 x 2 x 3
Most load I’ve ever tried with band tension off the 12" box. My speed wasn’t great with 245 but good enough, and how am I going to get more explosive if I don’t force it a little?
B)DL
135 x 2
225 x 2
315 x 2
405 x 5 x 3 (10 lb. PR)
Easier than 395 last week. Second set was just awesome. This 3 sets of 5 thing is working like a charm. 415 next week.
C)Elevated Pistol Squats=BW x 12 x 2
Chris would do his weak leg, then I’d do mine, then we did the same with the strong leg. This gave me time to get my wind back between legs and really pause at rock bottom for each rep as opposed to just trying to get through the set before I run out of gas.
D)Blast-Strap Fallouts=8 x 3
NOTES: This is usually my best session of the week, and today was especially successful.
[quote]Modi wrote:
Great. I wear a belt one day, and the next thing you know, everyone wants me to be a gear whore. Well it’s not going to happen, I’m not like that.
[/quote]
You know they say in some circumstances people say ‘no’ when they really mean ‘yes’. In that case, I’ve got a Titan F6 bench shirt and an old squat suit that I think you might like. The belt was just the first step 'cause once you get a taste, you’ll want more…
[quote]novaeer wrote:
Modi wrote:
Great. I wear a belt one day, and the next thing you know, everyone wants me to be a gear whore. Well it’s not going to happen, I’m not like that.
You know they say in some circumstances people say ‘no’ when they really mean ‘yes’. In that case, I’ve got a Titan F6 bench shirt and an old squat suit that I think you might like. The belt was just the first step 'cause once you get a taste, you’ll want more…
Wave 3
225x3
235x2 Rep PR
245x1 - went up faster and cleaner than 240 last week.
Today I focused on moving bar as fast as I could. My setups were really good today. I was nice and tight the whole time. The bar speed was also good. I didn’t slow or stall on any reps.
This was a big day. The most I have ever put up was 250 and it was a sloppy rep. Furthermore, I had no where near the volume before hand. If I place my 1RM at 250 then I had 10 reps at 90%+. Obviously, I can now put up more than 250 even though I have never tried it. Regardless this was awesome session.
One Note: I sometimes flare my right elbow out a little right as I start to move the weight up. I need to make a conscious effort not to do that next week.
2 Board with pause
185x3
205x3
225x3 - easy
Pull-ups
BW+Belt+5x5
BW+Belt+10x5
BW+Belt+15x5
BW+Belt+20x5
BW+Belt+25x4.5 - my chin hit the bar on the last rep, but it wasn’t really over the bar.
[quote]jthsiao wrote:
Tuesday, 8/14/2007: ME Lower
I was also able to match my old PR in deadlift. I remembered the time when I hit that PR, I was all kinds of psych’d that day. Yesterday, I was fairly calm but was still able to pull it rather smooth. I think I’m actually getting back to as strong or stronger than when I left for Taiwan. Maybe I’ll get 400 soon…[/quote]
[quote]Modi wrote:
novaeer wrote:
Modi wrote:
Great. I wear a belt one day, and the next thing you know, everyone wants me to be a gear whore. Well it’s not going to happen, I’m not like that.
You know they say in some circumstances people say ‘no’ when they really mean ‘yes’. In that case, I’ve got a Titan F6 bench shirt and an old squat suit that I think you might like. The belt was just the first step 'cause once you get a taste, you’ll want more…
A)Deadlift
225x4
275x3
335x2
385x1
435x1
485xMISS (got a couple inches off floor)
485xMISS (barely budged)
445x1 x1
355x1
375x1
B)Front Squat
225x3 x3 195x5 x4
Notes: Well, this workout sucked for obvious reasons. I was pretty furious during the workout and depressed the rest of the evening. Honestly, I think it may have been a technique issue. I believe that my shoulders were in front of the bar on most of the attempts because I have gotten used to the RDL form. I also gripped the bar unevenly on several attempts as well.
[quote]Matt McGorry wrote:
Honestly, I think it may have been a technique issue. I believe that my shoulders were in front of the bar on most of the attempts because I have gotten used to the RDL form.
-Matt[/quote]
That’s exactly how I felt on my last 610 attempt (which was a big miss). I felt like my shoulders were too far forward and I was never in a very good position.
Could have just been a bad day too. I’d tell you not to beat yourself up over it, but that would be hypocritical, since I’d do the same.
Your video looks like you are trying to muscle it up, and is no where near as smooth as I’ve seen you pull. It almost looks like one of my attempts rather than one of yours. Maybe get away from RDL’s for a couple of weeks and back to deficit deads. Then come back and nail the deadlifts after that?
B2) Good Mornings
barx12
95x12
135x12
160x12
185x12
C) Cybex Isolateral High Pull
(per side)
90x10
135x10
160x8
180x8
180x8 180x8 (PR + 3 reps)
The squats felt great today, very explosive throughout the set. I’m getting used to the wider stance, and feel like my squat should continue to improve a fair amount over the next several months.
I haven’t done overhead squats with any real weight before, so these were hard, and almost lost the 185 forward on the second rep. I’ve really only done them with the bar as a general warmup. The GM’s were light, but I really worked on forcing my hips way back and being explosive on the way forward.
Elbows felt better today, and I was suprised at how easy the Isolateral High Pull felt today, and how little stress I felt on my elbows.
This was a good way to end a training cycle. I’m going to a Red Sox game tomorrow afternoon with my wife, and then off to Maine for a week of R&R. I should come back well rested and ready to hammer out a few more PR’s. I do feel as though I could go a few more weeks without a deload, but I’m certainly not going to pass on a chance to take a weeks vacation!
Yea, that’s exactly what I was thinking. Either going to Snatch Grip Deads or Defecit Deads for a few weeks and then coming back.
To be fair, I’m also still losing weight, which sure doesn’t help as well.
Thanks for the input, bro.
-Matt
[quote]Modi wrote:
Matt McGorry wrote:
Honestly, I think it may have been a technique issue. I believe that my shoulders were in front of the bar on most of the attempts because I have gotten used to the RDL form.
-Matt
That’s exactly how I felt on my last 610 attempt (which was a big miss). I felt like my shoulders were too far forward and I was never in a very good position.
Could have just been a bad day too. I’d tell you not to beat yourself up over it, but that would be hypocritical, since I’d do the same.
Your video looks like you are trying to muscle it up, and is no where near as smooth as I’ve seen you pull. It almost looks like one of my attempts rather than one of yours. Maybe get away from RDL’s for a couple of weeks and back to deficit deads. Then come back and nail the deadlifts after that?
[/quote]
A1. Depth drops, ~36" box x 4
-2 mins rest-
A2. Depth jumps, ~18" box x 4
-2 mins rest and repeat 3 times for a total of 4 sets of each or 32 total jumps-
B. Rack pulls, 1st pin, just below knee
135 x 5
225 x 5
315 x 3
365 x 1 (switch to mixed grip)
405 x 1
455 for 3 singles, no belt on any of the set
C. 1-leg RDLs
75# db’s in each hand for 3 x 8
D. Decline situps using the swiss ball
3 x 10 w/ 25# plate behind the head
Comments:
Good session today. I don’t have access to a Vertec until I get back to school, but just based on eyeballing my vert has got to be up. Pretty reactive, I had no problem sticking the landings on the depth drops, but then again that box is not very high. I am right around my max vert on the 18" depth jumps, which isn’t super-reactive but isn’t terrible. Just eyeballing it and basing it on how I feel, I think my standing touch has got to be at 11’ or higher. 11’4" would put me at a 40" “combine” vert which is really about 36" since if I reach with one hand and stretch my standing touch is really more like 8’4".
Rack pulls went fine although I definitely was stiff-legging them a bit too much for my liking. I think I have a tendency to do that without the belt for some reason. 1-leg RDLs are a bitch but I feel like they really work the hams and glutes. Ab work annoys me but I guess I gotta do it. EMS’ing the hams as we speak…
So do a run of farmers at 240 x 60 fet set them down walk 10 feet to the sidewalk in time for some kid to step right from the curb into traffic in front of a car SMACK jeese more to come
1)Kegs 48�??
200 x 1,3
300 x 1
All load unload
300 x 3 pretty fast
200 x 3, 300 x 2 = 47 seconds
2)Log Clean and Press
140 x 5
180 x 3
210 x 3
230 x 2
240 x 1 Post Op load PR
250 x miss, miss, cleaned it easy just couldn�??t get it SUCK
210 x 4
Well its progress little by little 5 here and there cant get to picky. Im a very inefficient presser for sure I can tell the difference in giving my all in say a DL and a Log press etc, need to learn to recruit everything really PRESS!! In time I suppose keep rollin
3)Farmers
220 x 60 feet
240 x 60 feet
And that was it set down those 240 farmers walked 10 feet to the sidewalk JUST in time to see some kid decide it would be a good Idea to step into traffic right in front of a car and get hit. I think he�??s OK well relatively im betting broken leg maybe hip Ill prob be going to court. His mom had been yelling and hollering LOUD at the kid and were talking lil off the wall not right up stairs 100% yelling anyway she decides that the car in her eyes ran a red light and hit him when I was 5 feet from here and sh was yelling for him to stand still and wait at the cross walk for the light
Anyway eventful day, training was good all in all, was going to go up to 290 on the farmers and try out yet another new harness but next time
A. Dumbbell Bench Press
75 x 8
75 x 4
75 x 3
75 x 3
B. Military Press
95 x 8
95 x 3 x 6
C. Bent-Over Dumbbell Row
80 x 10
80 x 3 x 6
D1. Elbows-Out Tricep Extension
35 x 4 x 8
D2. Chest-Supported Rear Raise
20 x 4 x 12
My DB presses felt really weak today. Maybe it is because I haven’t done those for so long. The last time I did them, I was able to get 15 reps with 70’s, so I thought I’d up the weight today. I was only able to get 8 reps with 75’s, which is a lot less than I thought I’d do. Then in the subsequent sets, I was only able to get 3 and 4 reps. I hope this is just the ramping up time since I haven’t done them in a while. We’ll see what happens next week.
With my DB rows, I find that my grip gives out a lot earlier than my back. What should I do? Should I go get some straps in the meantime while I build up my grip? I feel like I can be getting a lot more out of this if my grip doesn’t give out.
On the bright side, at least I didn’t bonk myself in the shoulders with elbows-out tricep extensions like I did last week. Anytime I don’t hurt myself, I’ll guess I’ll call that a good sessions.
1)Kegs 48�??
200 x 1,3
300 x 1
All load unload
300 x 3 pretty fast
200 x 3, 300 x 2 = 47 seconds
2)Log Clean and Press
140 x 5
180 x 3
210 x 3
230 x 2
240 x 1 Post Op load PR
250 x miss, miss, cleaned it easy just couldn�??t get it SUCK
210 x 4
Well its progress little by little 5 here and there cant get to picky. Im a very inefficient presser for sure I can tell the difference in giving my all in say a DL and a Log press etc, need to learn to recruit everything really PRESS!! In time I suppose keep rollin
3)Farmers
220 x 60 feet
240 x 60 feet
And that was it set down those 240 farmers walked 10 feet to the sidewalk JUST in time to see some kid decide it would be a good Idea to step into traffic right in front of a car and get hit. I think he�??s OK well relatively im betting broken leg maybe hip Ill prob be going to court. His mom had been yelling and hollering LOUD at the kid and were talking lil off the wall not right up stairs 100% yelling anyway she decides that the car in her eyes ran a red light and hit him when I was 5 feet from here and sh was yelling for him to stand still and wait at the cross walk for the light
Anyway eventful day, training was good all in all, was going to go up to 290 on the farmers and try out yet another new harness but next time
Phill
[/quote]
good training, the loading seems to have came back, Pushing the log 110% overhead is just kind of scary, I fell you on not pushing the effort like on a DL.
See training outside can be interesting! Hope the kid is alright, sounds like some bad parenting though.
1)Kegs 48�??
200 x 1,3
300 x 1
All load unload
300 x 3 pretty fast
200 x 3, 300 x 2 = 47 seconds
2)Log Clean and Press
140 x 5
180 x 3
210 x 3
230 x 2
240 x 1 Post Op load PR
250 x miss, miss, cleaned it easy just couldn�??t get it SUCK
210 x 4
Well its progress little by little 5 here and there cant get to picky. Im a very inefficient presser for sure I can tell the difference in giving my all in say a DL and a Log press etc, need to learn to recruit everything really PRESS!! In time I suppose keep rollin
3)Farmers
220 x 60 feet
240 x 60 feet
And that was it set down those 240 farmers walked 10 feet to the sidewalk JUST in time to see some kid decide it would be a good Idea to step into traffic right in front of a car and get hit. I think he�??s OK well relatively im betting broken leg maybe hip Ill prob be going to court. His mom had been yelling and hollering LOUD at the kid and were talking lil off the wall not right up stairs 100% yelling anyway she decides that the car in her eyes ran a red light and hit him when I was 5 feet from here and sh was yelling for him to stand still and wait at the cross walk for the light
Anyway eventful day, training was good all in all, was going to go up to 290 on the farmers and try out yet another new harness but next time
Phill
[/quote]
Holy shit, crazy story about the kid. Hopefully he’s alright.
Take the 5lb PR and quit yer bitchin’. Jeez. Whaddya want, a 20lb PR every time? J/K. Nice work. As long as you’re making progress, it’s a good thing. Hell, if you could add 5lbs a week, that’s 110lbs in a year. Wouldn’t that be nice?
