[quote]Kalle wrote:
Sick Puppy wrote:
Phill wrote:
blew some nice blood vessels etc in my eyes but it was a three white lights lift.
Phill
You say that like it’s a good thing Phill, great pulling though.
It is a good thing, I am still waiting to bust my eye cherry.
640 is awesome Phill! [/quote]
I busted my eye cherry back in college when a 300lb lineman held my arms behind my back while his runt of a teammate punched me in the face during a little brawl. Guess that’s not really the same, but in all my graduation pics one of my eyes is completely red.
[quote]Pemdas wrote:
640!!! Nice pulling Phill. I smell a 700lber in the months ahead. [/quote]
Thanks, Thats the aim Bro, got to get that 7 plates first though
Oct 9th
assistance day, (back and abs)
decided to concentrate on back and abs. Back do to the fact in going to do a pressing day after my interview with ye ole sheriffs dept thursday with the same guys I worked with yesterday. and abs just well for shits and giggles. So I would do one set on decline situps with a 35 lb plate on my head and a set of chins then do a few sets of what ever else then another set on chins and sit up, etc.
Decline Sit ups
BW + 35lbs = 5 x 12 sets,4 x 1
Chins
BW = 5 x 5 sets, 4 x 4 sets, 3 x 3 sets, 2 x 1 set
these got worse as I was doing assistance work on shoulders, arms, and back as well
Notes: Bodyweight has crept up the last 2 weeks back to 206 today. I need to get a handle on myself. This past week I didn’t do nearly as much cardio as I should have and my eating has been…shall we say, not great.
I’ve got a quick question for you all. I started myself doing two week cycles about a month ago, switching a deadlift and squat variations as first ME every cycle. Things appear to be going very well in terms of gains.
The question is, when and how often should I test my conventional maxes, and should these be a normal cycle or should I just test one week and then jump into something else? I’m trying to strike a balance of hitting what I need to work on with not going too long between testing maxes.
[quote]Carnak wrote:
I’ve got a quick question for you all. I started myself doing two week cycles about a month ago, switching a deadlift and squat variations as first ME every cycle. Things appear to be going very well in terms of gains.
The question is, when and how often should I test my conventional maxes, and should these be a normal cycle or should I just test one week and then jump into something else? I’m trying to strike a balance of hitting what I need to work on with not going too long between testing maxes.
Thoughts?[/quote]
I use them in my normal cycle more often than variations, so I pretty much know what my maxes are all the time. If I didn’t, I would probably go 8-12 weeks.
I just finished my first westside cycle. It lasted 9 weeks before I really felt in need of deload, which is this week. I plan on having a meet like day at the end of the week just for fun and to give me an idea of what I could do in real meet.
A. Box Squats
135 x 8
185 x 5
225 x 3
265 x 1 280 x 1 (PR +5 lb)
265 x 1
265 x 0 225 x 7 (PR +2 reps)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I’m feeling better today and my session at the gym was also a bit better than yesterday. I was able to hit a new PR in my box squat again. I’m enjoying this slow but steady climb in my squats.
[quote]Tony Hsiao wrote:
Tuesday, 10/9/2007: ME Squat
A. Box Squats
135 x 8
185 x 5
225 x 3
265 x 1 280 x 1 (PR +5 lb)
265 x 1
265 x 0 225 x 7 (PR +2 reps)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I’m feeling better today and my session at the gym was also a bit better than yesterday. I was able to hit a new PR in my box squat again. I’m enjoying this slow but steady climb in my squats. :-D[/quote]
budged the 545 but I think my upper back strength has suffered from not rotating the rack pulls in, I thought I was due for a big PR as my previous max was 525, I THINK it might have been from 1 or 2 pins up though. I am going to start rotating the rack pulls in as I have noticed my lock out is not as smooth as it has been in the past.
All where EASY lifts, most weight I have ever had on my back, I have a hard time unracking and walking the heavier weights out so thats good. I am going to attempt 405 from a 14" box next week if everything seems good on the 365 attempt.
Lat pulldowns
70x8
70x8
140x6
bicep felt A O K
Seated calf raise 160 3x8
Main reason i did the rack pulls and high box squats today was I was training with a friend who hasn’t worked out in two years and has poor flexibility so I figured pulling and squatting from the higher and moving everything down as the flexibility improves would be a good idea.
He pulled 315x2 and squated 225x4 so not bad. He does weigh like 260 though, made him fell good though, powerlifting is always funner
Even if it wasn’t full range of motion I did pull 2.5x BW and squat 2x BW today so that is cool, Now to just do it from Full ROM.
[quote]remixpaul wrote:
hey guys i got a quick question … on the ws4sb III it says after i do my ME excersize (which today was close grip incline bench) that i do 2 sets of max reps on either flat or incline dumbbell bnch … now in ws4sb II it says after the me exrsize to perform 3-4 sets 8-10 reps on either flt or incline dumbbell bench … can i do both like for 2 weeks after the me excersize do 2 sets max reps then the next 2 weeks for 3-4 sets o 8-10 reps? just thinking …[/quote]
they are all just templates. don’t get caught up in sticking to anything to strickly. change everything up every two weeks or sooner. that sounds fine. keep it interesting and keep the body guessing.
[quote]Carnak wrote:
I’ve got a quick question for you all. I started myself doing two week cycles about a month ago, switching a deadlift and squat variations as first ME every cycle. Things appear to be going very well in terms of gains.
The question is, when and how often should I test my conventional maxes, and should these be a normal cycle or should I just test one week and then jump into something else? I’m trying to strike a balance of hitting what I need to work on with not going too long between testing maxes.
Thoughts?[/quote]
I"m not big on setting specific times to do things. Life doesn’t work that way. you may feel great for an entire cycle and then when it’s time to test… you could feel like shit.
what i do is keep hitting it hard and on a day when i feel strong, i will test, BUT i won’t test more than once a month. so as a rule of thumb, i test between 4-6 weeks. definitely don’t do it any more frequent than that.
[quote]Carnak wrote:
I’ve got a quick question for you all. I started myself doing two week cycles about a month ago, switching a deadlift and squat variations as first ME every cycle. Things appear to be going very well in terms of gains.
The question is, when and how often should I test my conventional maxes, and should these be a normal cycle or should I just test one week and then jump into something else? I’m trying to strike a balance of hitting what I need to work on with not going too long between testing maxes.
Thoughts?[/quote]
I"m not big on setting specific times to do things. Life doesn’t work that way. you may feel great for an entire cycle and then when it’s time to test… you could feel like shit.
what i do is keep hitting it hard and on a day when i feel strong, i will test, BUT i won’t test more than once a month. so as a rule of thumb, i test between 4-6 weeks. definitely don’t do it any more frequent than that.
[quote]Tony Hsiao wrote:
Tuesday, 10/9/2007: ME Squat
A. Box Squats
135 x 8
185 x 5
225 x 3
265 x 1 280 x 1 (PR +5 lb)
265 x 1
265 x 0 225 x 7 (PR +2 reps)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I’m feeling better today and my session at the gym was also a bit better than yesterday. I was able to hit a new PR in my box squat again. I’m enjoying this slow but steady climb in my squats. :-D[/quote]
[quote]LarryJr wrote:
Well, my first PL style workout went pretty good. I have to get the bench form down better and I’m sure the weight will go way up. I found it hard to keep my elbows in.
[quote]Tony Hsiao wrote:
Tuesday, 10/9/2007: ME Squat
A. Box Squats
135 x 8
185 x 5
225 x 3
265 x 1 280 x 1 (PR +5 lb)
265 x 1
265 x 0 225 x 7 (PR +2 reps)
B. Good Morning
165 x 4 sets x 10 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
I’m feeling better today and my session at the gym was also a bit better than yesterday. I was able to hit a new PR in my box squat again. I’m enjoying this slow but steady climb in my squats. :-D[/quote]
uh oh! 3 plates around the corner! Everyone knows your stronger if you use your real name is good for 20-30lbs
