[quote]jthsiao wrote:
Friday, 9/21/2007: ME Deadlift
A. Deadlift - Conventional
135 x 8
225 x 5
315 x 3
365 x 1
405 x 0
405 x 1 (PR +20 lb) (with straps on)
430 x 0
365 x 3 (PR +2 reps)
Kalle, you better make sure you keep busting your butt when you go back or I’ll catch you on the deads. :-D[/quote]
Yea yea, I sucked today… I felt off the whole time…
Still a lot of fun though! Glad I could help yea with some stuff
PS find a gym that allows some damn chalk! 
[quote]USNS physique wrote:
Did I read on here that someone did 70 sets of 30 reps of crunches? I hope that was a typo. If it wasn’t a typo, cut that stupid crap out and replace it with russian twists and WEIGHTED barbell crunch- hold a barbell in bench press style and use the abs to crunch it up toward the ceiling while keeping your arms locked.
Abs are a muscle like any other and need weight to make them come out. Don’t worry about a blocky waist you won’t get it unless u go crazy with the russian twists and use too much weights and the obliques blow up.[/quote]
NO WAY! ABZ SHOULD BE WORKED HIGH VOLUME!!! I DID WEIGHTED CRUNCHES FOR AWHILE AND NOW I CAN’T FIT INTO MY GIRLFREINDZ JEANZ!!! I cried into my tofu that night 
[quote]novaeer wrote:
jthsiao wrote:
Pemdas wrote:
Chalk man Chalk…
Welcome to 4 plate land!! Now get working on 5!
Yeah, I wish I can use chalk. I asked my gym manager about using chalk and she said ‘no’. I really need to find a powerlifting gym around where I live. So for now, sweaty palms and occasional strap will have to do.
Yep, the race to 500 is still on, right? 
Ahh, the infamous chalk nazis in commercial gyms. One of the gyms I use has that rule. Guess what: I ignore it and use it anyway. I just don’t make a big mess with it so they cannot complain about my using chalk. I realize this stuff can be messy and a pain to clean up, but I see a lot more dirt on the floor now than chalk (assuming they allowed it).[/quote]
Word, I talked to someone else that works at LA Fitness today he said his boss told him not to and he does anyways and no one says anything.
[quote]Kalle wrote:
Word, I talked to someone else that works at LA Fitness today he said his boss told him not to and he does anyways and no one says anything.[/quote]
Shouldn’t you be in Dana Point watching WSM right now? Are they done already? You’re such a T-Nation junkie.
I was looking at this: Account Suspended earlier today. Maybe I’ll give that try. Either that, or I’m gonna get some straps. You’re gonna get me addicted to that thing Kalle!
9/21/07- Friday- DE LB
A)Standing Broad Jump
3x5
B)DE Box Squat (parallel, wide stance, Nike Frees)
185+lightbandx2 x2(too slow) 175+lightx2 x2 x2 x2
C)Speed Deficit Deadlifts
275x1 x1 290x1 305x1 315x1 x1
D)Front Box Squat (close stance to parallel, Nike Frees)
(135x3) 185x3 205x3 (all I had) 185x6 170x6 155x6
Notes: Didn’t really have “it” today. I ate too little before the gym which I’m sure didn’t help. Those front box squats sucked, I definitely need to do them more often.
[quote]jthsiao wrote:
Friday, 9/21/2007: ME Deadlift
A. Deadlift - Conventional
135 x 8
225 x 5
315 x 3
365 x 1
405 x 0
405 x 1 (PR +20 lb) (with straps on)
[/quote]
Congrats on the 4 plates dude.
AD
[quote]AlphaDragon wrote:
Congrats on the 4 plates dude.
[/quote]
Thanks!
This is a milestone of sort, but I don’t feel as happy as I should because I used straps. I’ll give it a try again next time and see if I can do it without straps. And, this is just the beginning. You should join us on the road to 500.
DE Lower
Box-Squats 165+(1 Set of Chains)
Chains weigh 20lbs each.
The support chains weigh 5lbs each.
10x2 - Felt good today. I didn’t feel as fast as last week, but I still felt that my speed was good. I figured out how to REALLY sit back on the box today. There is this certain feeling you get when you know sat back far.
As a side note, I have no idea what my box squat 1 RM is, so I am just guessing and going by feel instead of using percentages for these. I am guessing that it is around 365 based on the fact I put up 335 fairly easily the other day doing a few single after my DE stuff. I honestly never maxed on them before, but I am only 7 weeks old with this westside stuff. I’ll get to them.
Speed-Pull(I always pull sumo)
315x1x10
SLDL 225x4x8 - These were easy, too easy. I even used an overhand grip and I had no problem holding on to the bar. I definitely made significant progress both with this exercise and my grip.
Sidebends - Held a 80lb DB in one hand.
4x(6 reps each side) These babies blast the shit out of my obliques. They still feel weird as I am writing this.
[quote]maraudermeat wrote:
USNS physique wrote:
Did I read on here that someone did 70 sets of 30 reps of crunches? I hope that was a typo. If it wasn’t a typo, cut that stupid crap out and replace it with russian twists and WEIGHTED barbell crunch- hold a barbell in bench press style and use the abs to crunch it up toward the ceiling while keeping your arms locked.
Abs are a muscle like any other and need weight to make them come out. Don’t worry about a blocky waist you won’t get it unless u go crazy with the russian twists and use too much weights and the obliques blow up.
oh… that was little ol’ me. I really don’t want to get “that blocky waist look” i’m going more for a runner’s build with a little functional muscle.
i’ll give it a shot… i just don’t know if i can handle one of those heavy barbells when i’m doing crunches to my John Baistow DVD.
meat
[/quote]
All this time, I thought my waistband lowering, ab-etching hero’s name was spelled B-a-s-e-d-o-w. I feel like I’ve misrepresented the fitness messiah!
At least now, with some solid core training advice, you can start moving some serious poundages AND have great abs to go with your runner’s calves!
[quote]JimmyBoom wrote:
9-20-2007
Plyo/Lower Assistance
Box Jumps (first time):
26": x3, 3, 3
44": x 2, x 1 (slight assistance on the land with my hands
x2, x 1 (smoked these, no assistance)
38": x2, x3, 3 (easy as hell)
Thats it. Happy with the box jumps, that shit is fun.
Stay strong
Boom[/quote]
Aren’t they, though? I have five boxes that are 10" tall and if I stack them against a wall they’re quite stable. I’m going to try putting some 45s between them next week so I can jump up onto a 43" height (our urethane-covered plates are 1.5" thick) or higher, depending on how the 43" goes. You got some hops, man!
[quote]jthsiao wrote:
Friday, 9/21/2007: ME Deadlift
A. Deadlift - Conventional
135 x 8
225 x 5
315 x 3
365 x 1
405 x 0
405 x 1 (PR +20 lb) (with straps on)
430 x 0
365 x 3 (PR +2 reps)
B. Front Squat
135 x 8
135 x 6
135 x 5
135 x 4
C. Strick Overhead Press
95 x 4 sets x 8 reps
Kalle came down to San Diego and we trained at a local LA Fitness here. I’m sure the “motivational” music we had in our gym is a welcome upgrade to his home gym. 
Warmups went smoothly (don’t they always) and the real fun started when I got to my PR attempt. I failed my first attempt because of the grip on my left hand. My palms were too sweaty and the bar just slipped out, all the way to the fingertips.
So, Kalle lend me his straps and I tried it again. The weight moved up pretty easily and I think I still had some more left in me. Kalle was going for his PR with 430s so after he went, I gave it a try anyway. Stupid, I know, but what the heck, the bar was already loaded, so I might as well give it a go.
Well, the bar barely budged, so now I know that’s way out of my league for now. After the stupid deadlift attempt, I did a triple with 365 as a backoff and moved on.
Kalle taught me how to do front squats after our deadlifting. It’s a bit hard to get used to, mainly due to trying to keep the bar in place and using an olympic clean grip. I guess that means I’ll have to do more of this in the future.
We also worked on strict overhead pressing. The tip of pushing my head through under the bar really helps as I tend to lean back too much. I’ll definitely keep that in mind in the future.
All in all, it was a lot of fun and nice to see someone else train hard in the gym, instead of seeing all the people sleep-walking through their workouts.
Kalle, you better make sure you keep busting your butt when you go back or I’ll catch you on the deads. :-D[/quote]
Damn fine work. Now work that grip and youll nail it plus
Phill
[quote]maraudermeat wrote:
USNS physique wrote:
Did I read on here that someone did 70 sets of 30 reps of crunches? I hope that was a typo. If it wasn’t a typo, cut that stupid crap out and replace it with russian twists and WEIGHTED barbell crunch- hold a barbell in bench press style and use the abs to crunch it up toward the ceiling while keeping your arms locked.
Abs are a muscle like any other and need weight to make them come out. Don’t worry about a blocky waist you won’t get it unless u go crazy with the russian twists and use too much weights and the obliques blow up.
oh… that was little ol’ me. I really don’t want to get “that blocky waist look” i’m going more for a runner’s build with a little functional muscle.
i’ll give it a shot… i just don’t know if i can handle one of those heavy barbells when i’m doing crunches to my John Baistow DVD.
meat
[/quote]
LOL I have noting else to say I hjust love it
Phill
[quote]jthsiao wrote:
Pemdas wrote:
Chalk man Chalk…
Welcome to 4 plate land!! Now get working on 5!
Yeah, I wish I can use chalk. I asked my gym manager about using chalk and she said ‘no’. I really need to find a powerlifting gym around where I live. So for now, sweaty palms and occasional strap will have to do.
Yep, the race to 500 is still on, right? :-D[/quote]
Tacky towels from the hard ware store same thing as gorilla grip they;ll never know
Phill
[quote]Kalle wrote:
USNS physique wrote:
Did I read on here that someone did 70 sets of 30 reps of crunches? I hope that was a typo. If it wasn’t a typo, cut that stupid crap out and replace it with russian twists and WEIGHTED barbell crunch- hold a barbell in bench press style and use the abs to crunch it up toward the ceiling while keeping your arms locked.
Abs are a muscle like any other and need weight to make them come out. Don’t worry about a blocky waist you won’t get it unless u go crazy with the russian twists and use too much weights and the obliques blow up.
NO WAY! ABZ SHOULD BE WORKED HIGH VOLUME!!! I DID WEIGHTED CRUNCHES FOR AWHILE AND NOW I CAN’T FIT INTO MY GIRLFREINDZ JEANZ!!! I cried into my tofu that night :([/quote]
I did my high rep abs today after a 700 lb tire, Log, farmers and GM’s gotta stya trim
Phill
Events sept 21th
Post training notes:
Very little sleep had to be up and running early but still gotta get er done sometimes life gets in the way .
Body weight 238 this morn all this running around has me dropping Fast and nit trying BIG cheat day this weekend and just up intake in general . I am looking quite Jacked if you will though
Soaked for the rest of the workout made the log not to easy to bet a grip on the push
2)Log
90 x ton
180 x 5
200 x 3
230 x 2
250 x miss the lock out
250 x Got it dog fight ( 5 lb PR)
230 x 2
200 x 4
80lb DB strict / push x Right = 4/7, left = 7 / 4
Nice to come back get the 5 lbs log PR the log was sliding on my wet shirt
The DB pressing show that the right is still welll behind
Was going to play wioth my stone as I got my tacky but it me and everything was soaked , next time I just got to load it in the truck
Assistance two sets of the following light work
LOW GM�??s to pins 225 x 8 (2 sets)
Bis, abs and tris 2 sets.
Good session wish it hadn�??t rained
Phill
09/21/07
DE Squats
Box squats (14" box)
Bar x 10
95 x 5
135 x 5
225 x 3 (added briefs)
275 x 2 x 2
295 x 3 x 2
315 x 3 x 2
Barbell shrugs
315 x 15;405x2x12 (added wrist straps)
Ab pulldowns
3x20
Notes: First squat workout since the meet, so decided to go with straight weight and no bands. Went without a belt on the working sets and they felt fine and speed was great. Since I don’t want to deadlift for another couple of weeks, did some heavier shrugs instead to focus on building the upper back so I can boost my lockout strength.
Finished off with pulldown abs. Damn, I should’ve followed the advice of our resident expert on abdominals and performed weighted barbell crunches to get that big strong core. Unfortunately, I just don’t want to buy any new pants with a higher waist size than 28, and I’m afraid doing heavy ab work will just make my core too blocky. I guess we’re a bunch of Richard Simmons wanna-bes on this thread.
[quote]Pemdas wrote:
As a side note, I have no idea what my box squat 1 RM is, so I am just guessing and going by feel instead of using percentages for these. I am guessing that it is around 365 based on the fact I put up 335 fairly easily the other day doing a few single after my DE stuff. I honestly never maxed on them before, but I am only 7 weeks old with this westside stuff. I’ll get to them.
Speed-Pull(I always pull sumo)
315x1x10
[/quote]
If you’re about seven weeks in now, think about taking a max off the box in about five more weeks. That way, you’ll have an idea what kind of carryover the exercise has once you go back to the free squat. BTW, How low of a box do you use? Some people get more out of them than others, so use it is an indicator on your squat progress.
On deadlift, have you ever tried mixing in conventional pulls, either as a max effort exercise or even alternating one set sumo and one set conventional? Just another way to work supporting muscles and is a good change of pace.
[quote]jthsiao wrote:
Kalle wrote:
Word, I talked to someone else that works at LA Fitness today he said his boss told him not to and he does anyways and no one says anything.
Shouldn’t you be in Dana Point watching WSM right now? Are they done already? You’re such a T-Nation junkie.
I was looking at this: Account Suspended earlier today. Maybe I’ll give that try. Either that, or I’m gonna get some straps. You’re gonna get me addicted to that thing Kalle![/quote]
It was over!
Don’t go saying I am getting you addicted to straps, I have used them less than 10 times in my life!
That stuff seems like it might work… no experience with it though.
Squat
45x5
95x5
135x5
185x5
225x5
275x5
350x5x5
Deadlift
225x3
350x10x1
45 Degree Back Extension
BWx4x15
Decline Situp
BW+25x3x11
BW+25x9
[quote]novaeer wrote:
Pemdas wrote:
As a side note, I have no idea what my box squat 1 RM is, so I am just guessing and going by feel instead of using percentages for these. I am guessing that it is around 365 based on the fact I put up 335 fairly easily the other day doing a few single after my DE stuff. I honestly never maxed on them before, but I am only 7 weeks old with this westside stuff. I’ll get to them.
Speed-Pull(I always pull sumo)
315x1x10
If you’re about seven weeks in now, think about taking a max off the box in about five more weeks. That way, you’ll have an idea what kind of carryover the exercise has once you go back to the free squat. BTW, How low of a box do you use? Some people get more out of them than others, so use it is an indicator on your squat progress.
On deadlift, have you ever tried mixing in conventional pulls, either as a max effort exercise or even alternating one set sumo and one set conventional? Just another way to work supporting muscles and is a good change of pace.[/quote]
From past cycles, I know that I need to deload after 8 weeks. My body is already starting to scream. It is getting tougher to recover. With that said, I plan to deload after next week and then have a meet like day probably that Friday or Saturday. I have every intention of utilizing the box as ME work in my next cycle.
I want to test my free squat first so that I know exactly what the carry over is.
What I would consider a normal box is about 14in. My hip are well below parallel. I could probably put a plate on it and still hit below parallel. This is the box that I do all my speed work on. We also have some low boxes. I want give the 8in one a try. I tested it out with some light weight and I am able to get down to it even with a wide stance.
I did do one pull at 315 conventional today. I only did it so that I could get the bar onto the safety pins so that I could unload the plates easier. I actually walk about a foot forward to the pins with 315 in my hands. There was a kid in rack next me staring in disbelief as he curled nickels.
It actually felt pretty good. I wouldn’t say that I am comfortable with it, but it went up surprisingly easy. I might give a try as an ME sometime, but I know that I get a huge carrier over to my squat pulling sumo.