Hey Phil,
Sorry to hear your shoulder keeps bothering you. But I’m curious, were you doing blue bands for a reverse bench or were they loaded on the bottom? I ask because from what I’ve read of Westside, they don’t recommend more than mini bands when it come to benching whether it is a 200 or 700 lb bench. I believe that the rationale is it is simply too much stress on the joints. Have you heard of this?
-MAtt
DELOAD 7/19/06- Wed- ME UB
A)Wide Grip Bench Press (pinkies on rings)
95x10
142x5
175x4
205x3
230x1
260x1
275x1
287xMISS
287xMISS
225x7
B)Chest Supported Machine Rows (neutral grip- cybex)
250x5 260x6 270x5 260x4+250x2
Notes: Man, I suck. Haven’t made any progress on my bench really. I taped my 275 rep today so I could see if there were any issues with form. It seems like I’m actually bringing the bar too low on my chest. Maybe my tuck is too extreme, but when I start to hit the concentric portion, my elbows shift positions.
http://media.putfile.com/275-bench-45
ANY help would be greatly appreciated. Maybe I’m just not goddamn strong enough yet to bench more weight.
On another note, my bodyweight is down 5 pounds or so. I usually weigh 208 in the morning and I just weighed myself at 203.5 after my workout.
I wish I was as good at benching as I was at rowing.
-MAtt
Man lookled good really the set up unrack and go was Nice no wasted energy thats where I fuck it up. The decent maybe a little slow but you get that load and an Un shirted bencher well it just aint going to move fast down.
Hard to tell a stciking point think maybe a failed attempt would help us help more. It doesnt appear your tuck is to much, you start to stick about half way up and the bars slides on you a bit. Maybe trying to both blast through that and workinjg on some 3-4 board presses. This is also where your start to flair the elbow which is OK but might try and practice that with lighter weight try and make it more seemless and fast. This time it was kind of push,stick, then you flared and got the bar moving. If that flare was seemless then you’d keep the momentum.
LOL easier said then done. In the end alos like me and hell all of us you said it maybe just gettng stronger.
Nice work hope this helps somehow,
Phill
[quote]Phill wrote:
Man lookled good really the set up unrack and go was Nice no wasted energy thats where I fuck it up. The decent maybe a little slow but you get that load and an Un shirted bencher well it just aint going to move fast down.
Hard to tell a stciking point think maybe a failed attempt would help us help more. It doesnt appear your tuck is to much, you start to stick about half way up and the bars slides on you a bit. Maybe trying to both blast through that and workinjg on some 3-4 board presses. This is also where your start to flair the elbow which is OK but might try and practice that with lighter weight try and make it more seemless and fast. This time it was kind of push,stick, then you flared and got the bar moving. If that flare was seemless then you’d keep the momentum.
LOL easier said then done. In the end alos like me and hell all of us you said it maybe just gettng stronger.
Nice work hope this helps somehow,
Phill[/quote]
Thanks man. The J-Hooks on the rack are really useful. You barely have to lift it out to get the bar in the right position.
Thanks for the tips though. I probably should have taped the failed attempt, but I’ll get the vid next time.
I’m thinking of replacing traditional ME exercise (board press, floor press, etc) with a regular bench but while varying the reps/sets like doing wave loading, cluster training, etc. I think that I’m at a place where I could benefit from some additional technique work and I’m not sure the singles of the dissected parts of the lift are really helping me much. I’ll probably give it a try and we’ll see how it goes. Anyone else try a variance of the traditional ME scheme?
-MAtt
ME Lower
ME Rack pull, 3/4 in. below knee-
225/5, 215/5, 265/3, 405/3, 415/1, 425/1, 435/1, 445/1, 455/1. first time in a while I did these, got a 30 lb pr.
Good mornings- 135/5, 165/5, 185/5, 185/3
Ab pulldowns- 95/8, 110/5, 120/5
side bends- 95/7, 100/5. Our dbs at the Y only go up to 100, so when these get easy I’ll have to find another way to hit my obliques hard.
Pullthroughs- 80/12, 90/12, 90/15. took it easy on these since I hit pulls and gms hard.
My longterm (1 year) goal his to hit a 550 deadlift. I don’t think thats very unreasonable. Setting a goal this high makes me work pretty hard, and if I fail on it I’ll still be happy with coming close, maybe around 500. I think it’s possible, we’ll see in a year. I’m thinking of entering the AAU Junior Olympics next year.
[quote]Matgic wrote:
Thanks man. The J-Hooks on the rack are really useful. You barely have to lift it out to get the bar in the right position.
Thanks for the tips though. I probably should have taped the failed attempt, but I’ll get the vid next time.
I’m thinking of replacing traditional ME exercise (board press, floor press, etc) with a regular bench but while varying the reps/sets like doing wave loading, cluster training, etc. I think that I’m at a place where I could benefit from some additional technique work and I’m not sure the singles of the dissected parts of the lift are really helping me much. I’ll probably give it a try and we’ll see how it goes. Anyone else try a variance of the traditional ME scheme?
-MAtt
[/quote]
Yhea largely in the same boat now on the heavy sinlges and have to lay off. Its a pain due to liking to go heavy but it wears on you some times.
also I do beleive that reping 70,80, 90 % can have a great carry over to your form and strength.
Maybe make it a 5 rep max or 3 rep for a while. Try and improve on those.
Best of luck
Damn sorry missied this earlier.
They were bliues doubled over at the bottom. Yes ive heard that but have heard other wise as well and I love west side and what they do and have learned a lot from it but sometimes you have to stray from it if something works for you. I find that high band tension allows a great load at the top and lesss while still high on the bottom. Grinding through that top portion and saving my shoulders in the bottom.
In a sense I can get a load near or over a full rep PR Like a rack lock out load in the top and yet press full rom.
[quote]Matgic wrote:
Hey Phil,
Sorry to hear your shoulder keeps bothering you. But I’m curious, were you doing blue bands for a reverse bench or were they loaded on the bottom? I ask because from what I’ve read of Westside, they don’t recommend more than mini bands when it come to benching whether it is a 200 or 700 lb bench. I believe that the rationale is it is simply too much stress on the joints. Have you heard of this?
-MAtt[/quote]
Speed bench
165 w/doubled minis, 8x3
DB press, 3x8
Haven’t done any unilateral pressing in forever, and my right side has gotten weak. Time to address it.
Chins, 3x6
Pulldowns, 1x20
Bear
Cool. I was just curious if you had heard of the “other view.”
-MAtt
July 21st
Conditioning
30 BW squats
30 pushups
30 situps
Deadlift/Stronman approx or 8 rep. with dbl wrapped, double over blues bands
2)Tire flipping
400kg tire x 1 x 6
200kg tire 40 yards by 2
200kg tire farmer walk 1 x 40yrds
Pillar Bridges
Load 45 lb plate on back feet elevated. 3 x max hold.
Few sets of other crap just to finish up hit the legs a little better, leg press, few step ups, etc I was pretty burnt, also some Body weight back and abs called it a day.
Notes: DL was great hit a 3 rep PR one moth ago got 5 with the blues set up this way nailed a HARD 8 today. Next week Think ill go for a max pull been over a month.
The tires, got two new ones a baby and a huge bastard. The guy at the tire shop said it was over 400kg/880lbs he wasn?t lying I got it for singles but it was no walk in the park Great w/o though. Ill throw a pic of papa, mama, and baby bear above. You can get a size relation it?s a regular car tire holding the sign on the left up.
That’s it upping the intake a ton. GFH.
Phill
I usually post my log on here and I have a question that is in great need of answering.
Im doing a modified wsb routine, and my ME lower consists of the Coan deadlift routine. Now my question is, what would be a good way to work up to 430 for a double? I really gased myself on the last workout, doing way too many warm-up sets.
Any input would be greatly appreciated.
Mark
[quote]BigMG wrote:
I usually post my log on here and I have a question that is in great need of answering.
Im doing a modified wsb routine, and my ME lower consists of the Coan deadlift routine. Now my question is, what would be a good way to work up to 430 for a double? I really gased myself on the last workout, doing way too many warm-up sets.
Any input would be greatly appreciated.
Mark[/quote]
Hard to say bro. It varies from lifter to lifter and from lift to lift. Me the DL I can warm up pretty fast and take a big jump, bench takes me more sets and cant take as big a jump. sqaut its in between leaning more to the bench side.
It would help if you showed us what didnt work. What you did that had you gassed. Off the top of my head if I were going for that as a max 2 RM id do something like this
Bar x ton
135 x 10
225 x 8
275 x 5
315 x 3
365 x 3
405 x 1
430 x 2
might even drop the 275 out make that three plate jump depends on the day how I felt that would prob be the MAX amount id do above on any givin day for that lift.
[quote]Phill wrote:
BigMG wrote:
I usually post my log on here and I have a question that is in great need of answering.
Im doing a modified wsb routine, and my ME lower consists of the Coan deadlift routine. Now my question is, what would be a good way to work up to 430 for a double? I really gased myself on the last workout, doing way too many warm-up sets.
Any input would be greatly appreciated.
Mark
Hard to say bro. It varies from lifter to lifter and from lift to lift. Me the DL I can warm up pretty fast and take a big jump, bench takes me more sets and cant take as big a jump. sqaut its in between leaning more to the bench side.
It would help if you showed us what didnt work. What you did that had you gassed. Off the top of my head if I were going for that as a max 2 RM id do something like this
Bar x ton
135 x 10
225 x 8
275 x 5
315 x 3
365 x 3
405 x 1
430 x 2
might even drop the 275 out make that three plate jump depends on the day how I felt that would prob be the MAX amount id do above on any givin day for that lift.
[/quote]
Thanks for the response. Well the 430 for a double is going to be 80% of my max. This is what I did on my last workout to work up to 415 for a double.
Barx2x10
135x2x10
225x2x8
275x2x6
315x2x6
365x4
415x2
Maybe if I were to just drop some of the sets and use the same weight it maybe then wouldnt gas me as much. Your warm up seems as though it could work a lot better than mine.
Your wasting a TON of energy on very submaximal load even more so since this is only an 80% pull for a doulble
Look at this;
So your 1RM is around 535, that means your doing 60 reps below friggn 60%. Youd be better served to go to the rest room and toss off during that extra time and drop a ton of those reps.
from using your loads Id do something like this
Barxton
135x10
225x8
275x5
315x3
365x1
415x2
Youd be a TON fresher and be able to get a hell load better maximal double
ME Bench
ME 2 bd- 45, 95, 135, 185/5, 205/5, 225/2, 230/2, 225/2. I couldn;t get 3 on these, the first 2 were good but then I got slow.
Pullups- 5,5,4,3,3
Tate presses- 30 4x10, 35/10
seated db cleans- 30 3x10, 25/10
bb shrugs- 225 3x20
pushdowns- 3x20
[quote]Phill wrote:
Your wasting a TON of energy on very submaximal load even more so since this is only an 80% pull for a doulble
Look at this;
Barx2x10
135x2x10
225x2x8
275x2x6
315x2x6
So your 1RM is around 535, that means your doing 60 reps below friggn 60%. Youd be better served to go to the rest room and toss off during that extra time and drop a ton of those reps.
from using your loads Id do something like this
Barxton
135x10
225x8
275x5
315x3
365x1
415x2
Youd be a TON fresher and be able to get a hell load better maximal double
[/quote]
I totally agree with you about the bathroom break, LOL!!
That seems A LOT more reasonable than my previous way. Ill give it a try monday and will report back. Thanks for the input, it is greatly appreciated.
[quote]BigMG wrote:
I totally agree with you about the bathroom break, LOL!!
That seems A LOT more reasonable than my previous way. Ill give it a try monday and will report back. Thanks for the input, it is greatly appreciated.
[/quote]
Great let us know how it goes
July 22nd
Morning Conditioning
same crap
OK all my leg days have been going well squats, DL’s, the tire etc making GREAT progress I knew something was going to happen soon, figured it would be stagnation, would need a change or boost in my routine, not this.
Cruising along and some crazy Thai bitch on a moped bust a u turn, Legal, but instead of going to the far right lane that the u turns are reserved for she cuts across two damn lanes of traffic and side swipes me, saw here coming last minute nailed the horn then she hit me, Lucky I outweight her and her moped on my own let alone my bike. I with my superior driving skills LOL got my bike under control saw here in my mirror tossed like a rag doll, rightfully so.
I stopped, she took a nice chunk out of my leg, foot was a little sore, most of all I was pissed. Made sure she was ok then got the hell out of there, you could see once she came to her senses the $$$$ symbols in her eyes due to me being a foreigner. No matter whos fault it is they make it Your fault and milk you for anything they can.
So I went to the pharmacy on the way to the gym got a bandage and iodine. Cleaned the knee up. Foot was hurting BAD now she bent the piss out of the brake lever right where this foot was. I was pretty sure some toes were broke but I was pissed and well had a workout. Tied a PR in the push press with not much press due to the mangled foot. and beat my chin PR got BW which is up 2 kilos from a moth ago, and 10 more lbs, total of 65 added to BW. Then proceeded to just wipe myself out figure the foot hurts the rest of me might as well.
Finally in the shower got a look at the foot YUP, big toe is screwed the next one as well, others just a touch sore and the side of the foot I dont think broken feels just bruised.
friggin SUCK!! Prob no squatting and DLing for a bit damn it. Have to see how it feel at this point 4 hours later its tough to even walk. Might be taking some advice on some things guys to at least try and preserve some of the gains. Aside from leg extension and leg curls Im thinking I can do GHR, Maybe the leg press feet high just heels on the plate. Maybe some seated GM?s really need to figure a way to get a heavy load on my back and in my hands. Ill try squatting etc if it doesn?t hurt but man don?t know any pressure on that ball below the big toe is NOT FUN
(OH press/chins)
Push Press
Bar x tons,
95 x 10,
135 x 5,
155 x 5,
175 x 3,
215 x 1,
235 x -, -
225 x 1 Easy
235 x -
185 x 8
Will call this a broke down foot OH press PR.
Chins
100lbs x 20,
145 x 10,
BW x 5
+10 x 3,
+35 x 1,
+45 x 1,
+65 x1,
+45 x 3
+35 x 3
+20 x 3
BW x 5
205 x 6
160 x 18 DEAD
3)dips
BW x 5, BW+55 x 4,4,3
Face Pulls
120 x 12,
140 x 12,
160 x 10,
180 x 8
CBL External rotation
30 x 10,10,10
decline weighted crunch
80lbs x 3 x 10
Some other crap to avoid looking at my foot.
Ok workout in the end still not to happy on the Pushpress but more so on the new leg/foot prob
The chins was a good increase a 10 lb PR and at a higher bodyweight by 2 kilos so about 14.5lb PR
Near the end elbow was killing me tried to curl wasn?t going to happen. Tha damn thing is pissing me off.
Going to be pissed if im stuck doing leg curls and leg extensions for a few weeks. Was really wanting to pull a new PR this coming week if I really lay off it and rest maybe by Friday Ill have one good pull in me LOL
its Official toes are shot. Been icing them and well can barely walk now they are swollen together and quite a lovely shade of blue.
But putting a positive spin on this ive thought of some prob OK moves with out aggrevation to aim to keep that leg my back etc up to par and going to use this time to fix a Major lifelong imbalance.
Going to really focus on the unilateral stuff for a while. It was luckily my good leg that got hit my bad leg the one that was near cut off and crushed as a kid is OK and has and prob always be behind the other but can take this time to try and make some major strides with it. This will prob mean a little learning curve once healed but in the long run should help.
still if you all have any ideas fire away.
Phill
DE Lower
Speed Squats- 185 10x2
Speed Pulls- 225 10x2
45 raise w/ curl bar- 5x10, 65, 85,85,85,85
Pulldown abs- 95/10, 120 2x5
side bends- 100 2x5