[quote]AlphaDragon wrote:
A) Flat Bench Press:
110kg x1 (PR +2.8kg)
95kg x4 (PR +2 reps)
90kg x4 (PR +1 Rep)
80kg x8 (PR +2 Reps)
B) Inc Bench Press
82.2kg x2 (Double PR. +2.2kg max and a +1 rep as I’ve never pushed this weight for 1, let alone 2 reps).
[/quote]
Good job AD! Your bench press is really coming along!
[quote]xb100 wrote:
Hey everyone, My name is Rob and I post most of my stuff over in the BOI thread, however my training has taken a turn for the better. I’ve switched over to a Westside template, and have hopes of competing in the future. I figured I would start posting my training over here to get feed back from people who have used this training method before.
I train 3 days a week.
Monday-ME Upper
Wens-ME Lower
Fri-DE Upper
I’ve tried squatting 2x a week, however it just totally destroys my CNS.
Here is todays training.
ME Upper
Bench
bar x 20
115 x 5
135 x 5
155 x 3
165 x 3
185 x 2 (+1)
add 3 board
195 x 1
205 x 2
225 x miss
Floor Press
45’s 3x15 (palms facing in)
DB External Rotation
15’s 2x10
Lat Pulldown
100 2x20
First time using a 3 board, I do not bench with an arch, something I’ve had trouble doing. I will be going over my bench technique as well as squat technique with my training partner tomorrow. He will be competing in his 1st meet this upcoming November.
Good session.
-XB[/quote]
Rob, welcome to the thread, glad to see you finally made it over here.
Still no arch yet? We’ll work on that.
[quote]Modi wrote:
xb100 wrote:
Hey everyone, My name is Rob and I post most of my stuff over in the BOI thread, however my training has taken a turn for the better. I’ve switched over to a Westside template, and have hopes of competing in the future. I figured I would start posting my training over here to get feed back from people who have used this training method before.
I train 3 days a week.
Monday-ME Upper
Wens-ME Lower
Fri-DE Upper
I’ve tried squatting 2x a week, however it just totally destroys my CNS.
Here is todays training.
ME Upper
Bench
bar x 20
115 x 5
135 x 5
155 x 3
165 x 3
185 x 2 (+1)
add 3 board
195 x 1
205 x 2
225 x miss
Floor Press
45’s 3x15 (palms facing in)
DB External Rotation
15’s 2x10
Lat Pulldown
100 2x20
First time using a 3 board, I do not bench with an arch, something I’ve had trouble doing. I will be going over my bench technique as well as squat technique with my training partner tomorrow. He will be competing in his 1st meet this upcoming November.
Good session.
-XB
Rob, welcome to the thread, glad to see you finally made it over here.
Still no arch yet? We’ll work on that.[/quote]
What exactly is your problem with the arch. When I first started using an arch I had trouble getting my feet wide enough to keep ass on the bench when I drove with my legs. I had to do a lot of quad stretching. I also had a tight upper back. It was difficult for me to arch it and leave just my shoulders/upper-upper back on the bench. I literally sat at my desk with a chair that had a low back and practiced stretching into an arch for a few weeks at work and it improved a lot. It takes a while to get used to it, but in the end you will find it far superior.
[quote]Phill wrote:
I know your PL based BUt you might think about some heavy ass OH pressing and Push presses for tri strength as well push pressing alllows BIG loads and put the greatest emphasis on the tris as you cheat the bottom end and the tris have to finish the lock out with a heavy ass weight even the eccentric then gives you a ton of work
Good work
Phill
[/quote]
Thanks for the suggestion. I’m not against trying stuff from OL or strongman. I have considered doing OH presses every few weeks. My push press form is lousy as I can never time the leg drive properly and end up with a two-phase lift. Might be a good time to work on it since no comp in cards for a while.
They don’t give me trouble now, but my shoulders have been pretty f’ed in the past, partially-torn labrum on the right and sprained AC joint on the left, so I’m always a little nervous about any raw pressing work (even bench). Maybe if I had access to a steel log (training partner sold his, grrr) or a football bar I would use OH press variations more, since the neutral grip is a lot easier on the shoulder girdle. Fat bar might also help to disperse the load better too.
[quote]AlphaDragon wrote:
Phill wrote:
AlphaDragon wrote:
First, let me say I wish I could congrat everyone individually on their training sessions…but time won’t allow it. So congrats to all.
Second, welcome to xb100. Listen to the vets on this thread and learn. Then bust your butt in the gym. If these guys can tolerate my questions, then you have nothing to worry about. 
Anyway, on to todays training session:
ME Upper (Tuesday):
Notes: During a typhoon, and I sliced my hand today when I was cutting a block of cheese and the handle snapped off. The blade didn’t get me, but the metal that the handle encased caused a good gash on the top of my right hand between the thumb and forefinger…a little above the webbing.
Also got like almost 12 hours of sleep last night! 
A) Flat Bench Press:
bar x20
40kg x10
50kg x5
60kg x5
70kg x3
80kg x3
90kg x1
110kg x1 (PR +2.8kg)
95kg x4 (PR +2 reps)
90kg x4 (PR +1 Rep)Should have been x5 with a PR of +2 reps but some well meaning (but clueless) dude in the gym decided to “help” me while I was still SLllllLoOOoOoowwwwwly grinding the rep out.
80kg x8 (PR +2 Reps)
Notes on the Max Effort PR: I got stuck about 2" off the chest but when I dropped my arch it broke the plane and then I re-arched as I pushed it up. My butt never left the bench though. Would this be legal in competition? Is it still a PR or a “cheating” PR?
B) Inc Bench Press
82.2kg x2 (Double PR. +2.2kg max and a +1 rep as I’ve never pushed this weight for 1, let alone 2 reps).
70kg x5
70kg x3
50kg x8
C) 90 Degree, palms up, EZ curl bar, bent over row:
bar+55kg x12,12
bar+60kg x9, x7
Notes: There’s gotta be a PR in there somewhere if I say “the first set was with 5kg more than my normal starting weight,” but even though I’m tempted to call a PR in there somewhere, I’ll wait until next week for that.
D) Tri Pressdown (at standing Lat pulldown station, with lat pulldown bar but hands almost touching).
@4th down x10 (with 1 sec pause)
@4th down x10, 9, 8 (with 2 sec pause)
A good session overall. Man, i’m so glad I’m training this way.
AD
Hard to say with out seeing how much squirming you were doing and prob very dependent on the judges id guess. None the less you own that weight now and next time itll be smooth as butta bro
Keep up the great work
Phill
Thanks for the words bro. And there was minimal (if any) “Squirm”…it was simply pressing the back down to the bench and then pushing and re-arching simultaneously.
AD[/quote]
As long as the bar didnt go down you should be fine from what you explained
Phill
Yesterday 35 minutes of cardio
Last night I had trouble sleeping and woke up with a really stiff back. Stretched for 20 or so minutes then did some jogging and tried to squat. Couldn’t even get 135 to parallel so I went to the gym to warm up some more on the eliptical. For some reason that always loosens me up good compared to normal jogging.
Squat -
95x12
135x12
185x8
225x8
275x3 for 3 sets. Save the 5s for next time.
(Ball licker eye balling me entire time, check squat rack curls)
Stiff Legged deadlifts
135x8
225x4 for 3 sets
Back extensions
4x10
Seated Calf (bent knee)
45x8
80x8
140x8
140x8
Single leg curls
25x8
40x5
50x5
Another 15 minutes on the eliptical watching married with children. Only upside of planet fitness are those little tv sets on the cardio machines.
Training today. Friggin concrete 
had to mix, carry by bucket, pour and now finish 1200lb of dry mix how much it weighed mixed I have NO damn clue but I do know I finally am going to have a HUGE man type shower and bench
ALso nothing concrete yet (LOL pun intended) but I went in a few weeks ago aced the entrance exam for the sheriffs dept. got my application in to them last thursday they said it would be 6 weeks to 6 months for a reply etc,. Well after 4 days they called me yesterday and want me to come in for the next available interview next thursday Sweet.
Have my show opening friday. Got an email from another gallery that saw my ad and now they want me for a one man show in 2008 in a LARGE space and one other new gallery as well.
its friggin raining all the sudden
Back to the concrete
Cheers
Phill
[quote]Phill wrote:
Training today. Friggin concrete had to mix, carry by bucket, pour and now finish 1200lb of dry mix how much it weighed mixed I have NO damn clue but I do know I finally am going to have a HUGE man type shower and bench
ALso nothing concrete yet (LOL pun intended) but I went in a few weeks ago aced the entrance exam for the sheriffs dept. got my application in to them last thursday they said it would be 6 weeks to 6 months for a reply etc,. Well after 4 days they called me yesterday and want me to come in for the next available interview next thursday Sweet.
Have my show opening friday. Got an email from another gallery that saw my ad and now they want me for a one man show in 2008 in a LARGE space and one other new gallery as well.
its friggin raining all the sudden
Back to the concrete
Cheers
Phill[/quote]
That’s exciting news, on all three fronts. It’s always interesting to find out what someone is doing outside of training, kinda gives you a little more insight into the non-Westside/PL training part of that person.
[quote]Phill wrote:
Training today. Friggin concrete had to mix, carry by bucket, pour and now finish 1200lb of dry mix how much it weighed mixed I have NO damn clue but I do know I finally am going to have a HUGE man type shower and bench
ALso nothing concrete yet (LOL pun intended) but I went in a few weeks ago aced the entrance exam for the sheriffs dept. got my application in to them last thursday they said it would be 6 weeks to 6 months for a reply etc,. Well after 4 days they called me yesterday and want me to come in for the next available interview next thursday Sweet.
Have my show opening friday. Got an email from another gallery that saw my ad and now they want me for a one man show in 2008 in a LARGE space and one other new gallery as well.
its friggin raining all the sudden
Back to the concrete
Cheers
Phill[/quote]
I don’t get it. So what is it that you do again?
I can totally see it now… Phill’s gonna make bad guys stand spread-eagle with their hands on the wall as a police officer, paint their back as an artist, before turning them into a human-pretzel as a strongman.
[quote]Phill wrote:
Training today. Friggin concrete had to mix, carry by bucket, pour and now finish 1200lb of dry mix how much it weighed mixed I have NO damn clue but I do know I finally am going to have a HUGE man type shower and bench
ALso nothing concrete yet (LOL pun intended) but I went in a few weeks ago aced the entrance exam for the sheriffs dept. got my application in to them last thursday they said it would be 6 weeks to 6 months for a reply etc,. Well after 4 days they called me yesterday and want me to come in for the next available interview next thursday Sweet.
Have my show opening friday. Got an email from another gallery that saw my ad and now they want me for a one man show in 2008 in a LARGE space and one other new gallery as well.
its friggin raining all the sudden
Back to the concrete
Cheers
Phill[/quote]
Sweet news, I went 3 weeks without a real shower once. Now if I need/want one I’ll drive to the next closest family members for one.
[quote]Pemdas wrote:
What exactly is your problem with the arch. When I first started using an arch I had trouble getting my feet wide enough to keep ass on the bench when I drove with my legs. I had to do a lot of quad stretching. I also had a tight upper back. It was difficult for me to arch it and leave just my shoulders/upper-upper back on the bench. I literally sat at my desk with a chair that had a low back and practiced stretching into an arch for a few weeks at work and it improved a lot. It takes a while to get used to it, but in the end you will find it far superior.
[/quote]
I’ve tried benching with an arch before I just don’t feel safe enough with the technique I use to try any heavier weight.
I’ve watched videos of people benching with an arch, and I understand the concept of getting the leg drive and tucking the elbows.
But ya my biggest beef with it is my back cramps up and becomes sore almost instantly.
Once I lay down on the bench and get in my groove my back starts to become sore. I guess I just need to work more on flexibility issues. I’ll try doing the chair idea.
I’ve got an 8 week training cycle planned out so hopefully I can stick with it and make some progress both in the weight room and on the scale.
Thanks for all the helpful info everyone!
Tuesday, 10/2/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
255 x 1
275 x 0
275 x 1 (PR +5 lb)
265 x 1
265 x 1
245 x 3 (PR +20 lb)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I missed my first PR attempt today because I didn’t keep my mid section braced. Instead of holding my breath on the descent and letting it out going up, I actually started to take another breath while I was down. So, my whole middle section collapsed and I lost the lift forward.
After regrouping and reminding myself on how to breath, I grinded out my second attempt and got the PR. I’ve been making good progress on my squat as of late. As long as I don’t stall out, hitting three plates at the end of the year is looking good.
[quote]jthsiao wrote:
Tuesday, 10/2/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
255 x 1
275 x 0
275 x 1 (PR +5 lb)
265 x 1
265 x 1
245 x 3 (PR +20 lb)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I missed my first PR attempt today because I didn’t keep my mid section braced. Instead of holding my breath on the descent and letting it out going up, I actually started to take another breath while I was down. So, my whole middle section collapsed and I lost the lift forward.
After regrouping and reminding myself on how to breath, I grinded out my second attempt and got the PR. I’ve been making good progress on my squat as of late. As long as I don’t stall out, hitting three plates at the end of the year is looking good. [/quote]
Way to come back after a miss, J. Looks like you’re on a roll.
[quote]jthsiao wrote:
Tuesday, 10/2/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
255 x 1
275 x 0
275 x 1 (PR +5 lb)
265 x 1
265 x 1
245 x 3 (PR +20 lb)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I missed my first PR attempt today because I didn’t keep my mid section braced. Instead of holding my breath on the descent and letting it out going up, I actually started to take another breath while I was down. So, my whole middle section collapsed and I lost the lift forward.
After regrouping and reminding myself on how to breath, I grinded out my second attempt and got the PR. I’ve been making good progress on my squat as of late. As long as I don’t stall out, hitting three plates at the end of the year is looking good. [/quote]
YEEEEEEEEAAAAAAAAAAAAAA BUDDDDDY!
[quote]xb100 wrote:
I’ve tried benching with an arch before I just don’t feel safe enough with the technique I use to try any heavier weight.
I’ve watched videos of people benching with an arch, and I understand the concept of getting the leg drive and tucking the elbows.
But ya my biggest beef with it is my back cramps up and becomes sore almost instantly.
Once I lay down on the bench and get in my groove my back starts to become sore. I guess I just need to work more on flexibility issues. I’ll try doing the chair idea.
I’ve got an 8 week training cycle planned out so hopefully I can stick with it and make some progress both in the weight room and on the scale.
Thanks for all the helpful info everyone![/quote]
Getting a big arch isn’t necessary from the get-go for your bench, and in fact some people bench just fine without much of an arch at all. When I bench raw, I arch a little bit but focus much more on squeezing the shoulder blades together then down toward my feet.
Also, when I receive the bar I try to pull the bar apart - that way you can keep your upper back tight and activate the triceps. If you don’t have it, you should check out the EliteFTS Bench Press Index DVD. It dedicates a good bit of time to the set-up, arching, etc.
Then again, I’m not a great bencher, but following this advice has helped me put about 60# on it the past year after killing my shoulders and moving sideways on my max for the better part of two years.
[quote]jthsiao wrote:
I don’t get it. So what is it that you do again?
I can totally see it now… Phill’s gonna make bad guys stand spread-eagle with their hands on the wall as a police officer, paint their back as an artist, before turning them into a human-pretzel as a strongman. :-D[/quote]
ROFLMAO
exactly what the hell do I do or dont has been more like it. One of these days maybe Ill pick one track but I dont see it in the near future
Phill
[quote]jthsiao wrote:
Tuesday, 10/2/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
255 x 1
275 x 0
275 x 1 (PR +5 lb)
265 x 1
265 x 1
245 x 3 (PR +20 lb)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I missed my first PR attempt today because I didn’t keep my mid section braced. Instead of holding my breath on the descent and letting it out going up, I actually started to take another breath while I was down. So, my whole middle section collapsed and I lost the lift forward.
After regrouping and reminding myself on how to breath, I grinded out my second attempt and got the PR. I’ve been making good progress on my squat as of late. As long as I don’t stall out, hitting three plates at the end of the year is looking good. [/quote]
Good shit man. Your probably good for 285-295 without the box.
10-2-2007
ME Upper Pull Deload Cycle
Neutral Close grip Pullups
BWx10
+45x6
+90x4,5,2 (Rep PR +1)
1 Arm DB Row
90x8
155x3,3,3 (weight PR +15)
Shrugs
225x8
345x8,8 (straps)
BB Curl
115x3
132.5x2 (biceps Fried)
DB Curl
55x8
EZ Curl
120x5
130x3
Went for weight and reps per set since I’m holding it to a total of 10 reps (60% volume) per movement. Biceps are my ego lift, so I couldn’t just drop them, could I?
10/2/07- Tuesday- LB?- DELOAD
A)Front Box Squats (NIKE Frees, narrow stance)
Barx6
135x5
155x3
Notes: Cut the workout off. I’m clearly sick, my throat is swollen and everything is achy; knees, shoulders, neck, hips, etc. I’m going to the doctor tomorrow and finding out what it is exactally.
I started sweating and getting really hot during the warmup sets and figured “why bother?”
I’m going to take this week very easy.
-Matt
ME bench
4 board
315x6
405x6
495x6
585x4
full ROM
315x28 (paused)
incline dumbell
140’s x 15 (paused)
140’s x 12
skull crushers
135x6
225x6
275x4
225x10 (paused) supersetted with close grip
225x15
nothing exciting but solid. my training partner set a baseline for his competition bench tonight. that’s always exciting.
meat