[quote]Modi wrote:
1
D1) Face Pulls on Seated Row
50x8
50x8
50x8
[/quote]
I like to these sitting behind the seat, so that my chest is supported by the end of seat. I find it harder to cheat this way and it makes it so that the pulley is at face height.
Toroman -welcome! I jusr started posting my training in hopes to gain more PL knowledge so I can get out and compete within the year. Stay strong man!
Modi -That is some serious work dude! I’ve been thinking about getting a set of mini and light bands, do those band pull aparts really help out with shoulder issues?
Here is todays ME Lower work
Box Squat
bar x alot
135 x 5
155 x 5
185 x 3
belt
205 x 3
230 x 1
250 x 1 (5lb PR)
250 x 1
Speed Sumo Pulls
135 x 2
185 x 2
205 x 2
225 x 2
255 x 2
205 x 5
Having a low bar squat position really mad the difference today for my squatting.
I hadn’t planned on hitting 250 at all let alone for 2 sets of 1. The hardest part I think is walking out from the rack, but man, this was an awesome session. Considering I only worked up to 225 for a double one week ago today, and then busting out a 25lb increase is awesome I think.
The speed pulls were fun too, I havn’t pulled sumo in a while and figured I would give her a go. My speed off the floor slowed down on the set of 255 so I lowered the weight and worked on reps.
I’m really happy with my PR, even though it’s a 5lb PR from my previous best squat, I’m extremely proud of it.
-XB
[quote]Pemdas wrote:
Modi wrote:
1
D1) Face Pulls on Seated Row
50x8
50x8
50x8
I like to these sitting behind the seat, so that my chest is supported by the end of seat. I find it harder to cheat this way and it makes it so that the pulley is at face height. [/quote]
This one isn’t chest supported, but I stopped trying to hit PR’s on prehab stuff a long time ago. I really try to keep the weights reasonable and keep them super strict.
[quote]Kalle wrote:
10/2/07 ME Lower
Front squat Close Stance ATG
235x3 PR+10lbs
lat pull down
[/quote]
I am stupid, I get confused when I am not counting in intervals of 45.
4 45’s + 2 10’s = 245 DUH so It really was.
245x3 PR+20
lol… so thats good.
I feel like there is a reason that speed work should be separate from max effort work. In fact I think that I read it somewhere, but I don’t remember why. Does anyone have knowledge in this area?
[quote]xb100 wrote:
Modi -That is some serious work dude! I’ve been thinking about getting a set of mini and light bands, do those band pull aparts really help out with shoulder issues?
[/quote]
I like to think so. I rotate a few different exercises in as prehab. Pullaparts, variation of face pulls, scaption, etc.
Today’s session was good, not great. I had hit 345x3 in early August, and was hoping to hit that or even 350x3, but it definitely wasn’t going to happen today. Instead I took a couple extra sets at 315x3 just to make up for it.
Too many weekends away this summer meant that I missed a bunch of DE/RE sessions, and then 10 days overseas, and my numbers have suffered a bit. It’s time to fix that.
[quote]toroman wrote:
Hey guys I’ve been reading this thread for a while now and just started doing a westside set up 2 weeks ago. I figured it’d be good to start posting here now.
A little background on myself:
I’m 20 years old. I was a competitive swimmer from age 10 till this past February. I started lifting seriously and consistently at the end of February when I started swimming. I’m 5-8. I started off at about 160 and I’m now up to 185-190. The past two weeks i’ve gotten some baseline max lifts in.
Bench: 240
Squat: 285 (think i definitely had some more in me here, 315 happening soon)
Deadlift: 355 (more room here too)
When I started my bench was about 195 and I had never really squatted or deadlifted before. I’m hoping to learn a lot from you stronger guys and enjoying posting workouts. Anyways, here was todays workout.
ME Lower
A. Deadlift
135x10
185x8
225x5
275x2
315x1
335x1(PR + 20 pounds)
355x1(PR + 40 pounds)
315x3(PR + 2 Reps)
275x10
B. Front Squat
95 x5
135x5
155x5
175x4
175x2 (bar slipped)
C. Good mornings
135x8
155x8x2
D. Leg extensions
110x20x2
Pretty happy about the deadlift. First time I’ve maxed in a while. Wish I had gone for 365 instead of 355 but oh well, next time. I was dead for the front squats and watned to take the good mornings fairly easy as I haven’t done them in a while. Well, sorry for the long post guys hope you all have good training days.
[/quote]
Welcome man, solid training
[quote]Pemdas wrote:
I feel like there is a reason that speed work should be separate from max effort work. In fact I think that I read it somewhere, but I don’t remember why. Does anyone have knowledge in this area?[/quote]
Louie Simmons sez that you can’t train two mucle qualities in the same session, that it confuses the body such that it does neither well. I have my doubts about that.
I do think that doing ME and DE in the same session, too often is just too much for the system. If you do ME in a movement, how explosive are you going to be afterwards? Conversely, if you do explosive work, how much will ME suffer if done immediately afterwards?
[quote]xb100 wrote:
Box Squat
250 x 1 (5lb PR)
[/quote]
Good job on the PR!
[quote]Kalle wrote:
10/2/07 ME Lower
Front squat Close Stance ATG
235x3 PR+10lbs
I am stupid, I get confused when I am not counting in intervals of 45.
4 45’s + 2 10’s = 245 DUH so It really was.
245x3 PR+20
[/quote]
It’s always nice to find out that you did more than you thought you were doing. Good job Kalle!
Do you guys that front squat do them olympic style or arms crossed? I’ve been doing arms crossed as I’m not flexible enough to do the olympic style and I was just wondering if I should just stick with that or try and work on the Olympic style.
Well guys, I thought I had really done myself in on Monday. I had a little twinge in the left side of my upper that I decided to train through/ignore. When I unracked 285 (90%) something felt a little off. I got the lift easily but when I sat up I found I couldn’t move my head without excruciating pain coming from the middle of my upper back. WTF?
I took some NSAIDs, iced and all that but got basically no relief. I tried to train some clients Monday night but gave up after the first one. Fortunately, it got 10% better by Tuesday morning, 50% better by last night, and I’d say today I’m at 85% w/o any pain relievers. Gonna take the next couple days off and if I’m pain-free, try some light bodyweight exercises on Saturday morning after I run our speed and agility clinic.
Time to watch Inside/Out again and get serious about my upper body warmup/mobility. Scary stuff earlier this week.
[quote]toroman wrote:
Do you guys that front squat do them olympic style or arms crossed? I’ve been doing arms crossed as I’m not flexible enough to do the olympic style and I was just wondering if I should just stick with that or try and work on the Olympic style.[/quote]
OLYMPIC STYLE!! You can get flexible enough fairly quickly.
use two fingers get the bar on that “seat” on your shoulders/chest
keep your elbows up and in as much as possible. put some chalk on your shoulders/chest if needed.
[quote]Kalle wrote:
toroman wrote:
Do you guys that front squat do them olympic style or arms crossed? I’ve been doing arms crossed as I’m not flexible enough to do the olympic style and I was just wondering if I should just stick with that or try and work on the Olympic style.
OLYMPIC STYLE!! You can get flexible enough fairly quickly.
use two fingers get the bar on that “seat” on your shoulders/chest
keep your elbows up and in as much as possible. put some chalk on your shoulders/chest if needed.[/quote]
I do them BB style (arms crossed), because I’m not flexible enough to do them OLY style and they kill my elbows in that position.
If I were a OLY athlete I’d be more concerned, but for now I’ll be lazy and ignore the flexibility issues. 
ME Upper
Bench 1 Board - Let it sink into the board.
Warm up shit with no board
195x3
225x1
245x1
265x1 Baseline PR
275x0 - Blah I thought that I would get this today…can’t win them all.
265x0 - Blah Blah
225x5
235x3
Couldn’t decide what to do, so I thought I would try some push presses
135x3
145x3
155x2 - Blah, too worn out from bench
Pull-ups
BW+30x3x5
BW+30x2x4
Dips
BW+75x4x6 - Fing brutal.
I wasn’t feeling on point today, I didn’t eat enough before I went to train.
DONE!!
[quote]Norweige wrote:
Well guys, I thought I had really done myself in on Monday. I had a little twinge in the left side of my upper that I decided to train through/ignore. When I unracked 285 (90%) something felt a little off. I got the lift easily but when I sat up I found I couldn’t move my head without excruciating pain coming from the middle of my upper back. WTF?
I took some NSAIDs, iced and all that but got basically no relief. I tried to train some clients Monday night but gave up after the first one. Fortunately, it got 10% better by Tuesday morning, 50% better by last night, and I’d say today I’m at 85% w/o any pain relievers. Gonna take the next couple days off and if I’m pain-free, try some light bodyweight exercises on Saturday morning after I run our speed and agility clinic.
Time to watch Inside/Out again and get serious about my upper body warmup/mobility. Scary stuff earlier this week.[/quote]
Is it around the middle of the scapula or closer to the shoulder joint? Be careful with those injuries, they can be a real nag and get progressively worse before you know it. It is good that you feel 85% now, but do you have any issues with pain when you try to move your arm around, for example in a 360 degree rotation?
10/3/2007 RE Lower
front squat
135 x 8
185 x 5
205 x 8, 8, 8 PR!
GM
95 x 8
135 x 5
185 x 8, 10, 10 PR!
leg curl
60 x 8
105 x 10 PR!, 9, 5
Med ball twists 10 lb
3 x 20 (10 per side)
meat calves
45, 45, 45
This was a good one. I made the mistake of trying deficit deads + front squat for my ME this week. I bombed the front squat so decided to do lunges instead and try the front squats again today. I’m glad I did - I’m definitely liking the higher volume with them since I’m weak. Same with the good mornings.
I have a theory brewing that the weaker or newer you are to a movement/exercise, the more volume you should try to get in when you start out. It seems like I had some serious muscle imbalances and the volume is helping me grow where I need to and helps with form. I’ve been doing good mornings for a few months now and I really like my progress in strength in the posterior chain.
There was a dude came up to squat when I was finishing my good mornings today. He throws 135 on, does 3 half reps, then throws 225 on. He kinda stretched a bit then did two half reps. Then he put 315 on. Mind you this guy’s legs were smaller than my upper arms, and he wasn’t exactly in control of the weight if you know what I mean. I left before he unracked the 315 and I wonder if he killed himself.
[quote]Carnak wrote:
10/3/2007 RE Lower
front squat
205 x 8, 8, 8 PR!
GM
185 x 8, 10, 10 PR!
leg curl
105 x 10 PR!, 9, 5
[/quote]Nice Work! Glad someone is whoring it up[quote]
There was a dude came up to squat when I was finishing my good mornings today. He throws 135 on, does 3 half reps, then throws 225 on. He kinda stretched a bit then did two half reps. Then he put 315 on. Mind you this guy’s legs were smaller than my upper arms, and he wasn’t exactly in control of the weight if you know what I mean. I left before he unracked the 315 and I wonder if he killed himself.[/quote]
I wouldn’t worry too much about it, it’s all part of Natural Selection. The stupid ones will eventually weed themselves out.
[quote]jthsiao wrote:
toroman wrote:
Bench: 240
Squat: 285 (think i definitely had some more in me here, 315 happening soon)
Deadlift: 355 (more room here too)
ME Lower
A. Deadlift
135x10
185x8
225x5
275x2
315x1
335x1(PR + 20 pounds)
355x1(PR + 40 pounds)
315x3(PR + 2 Reps)
275x10
B. Front Squat
95 x5
135x5
155x5
175x4
175x2 (bar slipped)
C. Good mornings
135x8
155x8x2
D. Leg extensions
110x20x2
Welcome toroman!
I can definitely see you making a lot of progress in your deadlift in the future. You’re making such a big jump on your PRs that you’re making it looks like you haven’t tapped into your real max yet on those lifts. I bet it sure feels great to be hitting two weight PRs followed by a rep PR in the same session. 
Great job and keep it up![/quote]
Agreed those are some HUGE PR’s and I bet you still have 20 or more left in the tank you just dont know it yet. You actually dont know mentally your as strong as you are keep taking those steps though they add up . 1 lb at a time
Phill