Kalle - Great videos:)
Claire
[quote]Kalle wrote:
MsM wrote:
Kalle wrote:
210x1 felt easy
Hey, that was a good looking press there Kalle. Nice work:) (Am I the only one that noticed after you locked it out, your head disappeared though?)
Thanks, I used my phone to record it thats why the quality is so poor.
I want to get a video camera here soon. [/quote]
Awww sorry Kalle. I was just teasing you. Your lifts were awesome. You really nailed that 210. It just made me look twice because I don’t have the best eyes and I was just waking up and hadn’t had coffee yet. I hope you post more. Those lifts I haven’t done before and they’re really cool to see.
Great lifts. Keep it up:)
Friday, 10/12/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
400 x 1 (PR +5 lb)
365 x 1
365 x 1
325 x 3 (PR +10 lb)
B. Angled Leg Press
540 x 8
560 x 8
560 x 5
560 x 2
It was a low-volume workout, but it sure took a lot out of me. I was trying to get in and get out quick today, but the max dead really took a lot out of me. I probably ended up resting closer to 10 minutes on each of the attempts trying to regroup. And, I totally ran out of gas on the leg presses. The last rep of the last set, my legs started to quit so I had to get my hands into it before the weight crashed back down into my chest. I definitely need to work on my endurance.
Wait! That didn’t come out quite right…
[quote]MsM wrote:
Kalle wrote:
MsM wrote:
Kalle wrote:
210x1 felt easy
Hey, that was a good looking press there Kalle. Nice work:) (Am I the only one that noticed after you locked it out, your head disappeared though?)
Thanks, I used my phone to record it thats why the quality is so poor.
I want to get a video camera here soon.
Awww sorry Kalle. I was just teasing you. Your lifts were awesome. You really nailed that 210. It just made me look twice because I don’t have the best eyes and I was just waking up and hadn’t had coffee yet. I hope you post more. Those lifts I haven’t done before and they’re really cool to see.
Great lifts. Keep it up:)[/quote]
Thanks, I know yea where teasing. It was kind of funny how it pixilited out my face. I am going to try to tape more of my training. Thats why I want a video camera 
Also Thanks Claire!
[quote]Tony Hsiao wrote:
Friday, 10/12/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
400 x 1 (PR +5 lb)
365 x 1
365 x 1
325 x 3 (PR +10 lb)
B. Angled Leg Press
540 x 8
560 x 8
560 x 5
560 x 2
It was a low-volume workout, but it sure took a lot out of me. I was trying to get in and get out quick today, but the max dead really took a lot out of me. I probably ended up resting closer to 10 minutes on each of the attempts trying to regroup. And, I totally ran out of gas on the leg presses. The last rep of the last set, my legs started to quit so I had to get my hands into it before the weight crashed back down into my chest. I definitely need to work on my endurance.
Wait! That didn’t come out quite right…[/quote]
It might have took a lot out of you and been pretty low volume but you hit a pr and got the job done so can’t ask for much more.
2007-10-12
Joint Day Cycle 1
50 BW squats
40 Band GM’s (JS average band feet to neck)
40 band presses (Avg Band around back)
30 Banded OHP (mini bands looped round feet)
40 front band pull-aparts (mini band - hands 18")
40 overhead band pull-aparts (mini-band hands 18")
[quote]Kalle wrote:
I am going to try to tape more of my training. Thats why I want a video camera
[/quote]
jeese, 2 came in last week at the dump! I’ll keep my eyes out for the next and send it to ya. You wouldn’t believe the good crap people get rid of.
And if anyone needs anything else…just let me know.
I am “Transfer Agent” at your service
c.
10/12/07
ME Bench (deload of sorts)
Fat bar floor press (close grip)
bar x 10
115 x 8
155 x 5
205 x 5
245 x 5
275 x 5
305 x 4 (+1 rep PR)
Fat bar push press (cleaned first rep from floor)
95x6;115x6;155x6
Lat pulldowns w/ fat rotator bar
150x3x10
Overhead DB raises
2x15
Notes: Shoulders were feeling a little beat up so decided to go with floor presses w/ the fat bar. I paused all the reps briefly at the bottom to increase the degree of difficulty a bit. On the final set w/ 305x4, I would’ve tried for a fifth but I didn’t want to put my spotter, who has a bum knee, in a predicament by him having to deadlift the weight off me if I happened to miss it. I was still happy that I got four solid reps, which amounted to a 1-rep PR.
I wasn’t really sure what to do after this, so I decided to give push presses a try. I’ve never really been good at these in the past, mostly turning them into a 2-phase lift. I was able to get them going much better today and only had a few reps where I reverted to shit form. Also, never used the fat bar for overhead work, felt like trying to press a giant coke can over my head. Think I’ll come back to this exercise in a couple of weeks.
Lats and shoulders then called it a day. Quick workout, but fun since I got to try lifts I don’t try very often.
10/12/2007 ME upper
Paused bench (3 second pause)
bar x 20 (no pause here)
135 x 8 (pause starts here)
185 x 3
225 x 2
255 x 1
275 x 3 PR!
Rack lockout (about 2 or 3" above chest)
225 x 3
265 x 2 PR?!
shrugs
135 x 10
225 x 5
315 x 5
365 x 6 PR!, 6, 5
cable row
#8 x 10
#12 x 5
#15 x 9 PR!, 5, 4
face pulls
#2 x 12
#3 x 12, 12
Pretty good today. I still feel like I haven’t been giving the rack lockouts a good enough shot. The pins are about 6 inches apart on the rack we have so my choices are about 8 or 2 inches off my chest. I was doing 8 before, but that’s not where I’m weak (don’t know why I was doing them there before) so I went with the smaller distance.
After doing the pauses, this is exactly my weakpoint. I’m freakin weak there. I got pissed after missing the third and just went on to the shrugs but I think I should have hit some more on 225. Live and learn - I should have counted it as a different exercise.
I was going to do some more tricep or grip work but I tore a callus on my hand (same one I tore last week) so I decided to just do face pulls and leave.
I’m pretty happy with the paused bench, but I’ve got a long way to go. My reps there were funny - I get a slight push off my chest then I hit the dead zone at 2 inches. I dogfight through that and then it shoots up after 4 or 5 inches. Keep on doin what I’m doin I guess.
Test Day
Squat
Warm-Up
365x1
415x1 5lb PR
425x0 - not happening
Bench
Warm-Up
225x1
245x1
265x1 - 10lb PR
270x0
DL
405x1
455x1
480x1 - 5lb PR
485x0
I was really happy with today. I hit PRs on all my lifts.
Summary of my first westside cycle
9 weeks + 1 deload week
Start Body Weight 178
End Body Weight 183
Starting Numbers
Squat 370
Bench 250
DL 435
Ending Numbers
Squat 415
Bench 265
DL 480
I put 45lbs on my DL and Squat and 15lbs on my Bench…not too shabby. The bench needs some work.
Things I learned:
Speed Squats and Speed Pulls are very effective.
SLDLs are my best hamstring exercise.
The pull-throughs and GMs were effective supplemental/accessory lifts.
I need to work on abs and pulling my hips though better.
I plan rotating Safety Bar Squats and Box Squats, and rack-lockouts into my next cycle.
Close Grip and Dips are doing a lot for my triceps.
I don’t think speed bench is doing much. I plan on trying some rep work for my next cycle.
I fail on bench at my one board height. I plan on doing some more 1 board work and floor press in my next cycle.
Good Shit…I am hooked
[quote]Tony Hsiao wrote:
Friday, 10/12/2007: ME Deadlift
A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
400 x 1 (PR +5 lb)
365 x 1
365 x 1
325 x 3 (PR +10 lb)
B. Angled Leg Press
540 x 8
560 x 8
560 x 5
560 x 2
It was a low-volume workout, but it sure took a lot out of me. I was trying to get in and get out quick today, but the max dead really took a lot out of me. I probably ended up resting closer to 10 minutes on each of the attempts trying to regroup. And, I totally ran out of gas on the leg presses. The last rep of the last set, my legs started to quit so I had to get my hands into it before the weight crashed back down into my chest. I definitely need to work on my endurance.
Wait! That didn’t come out quite right…[/quote]
Nice work. Did you have straps on for those lifts?
[quote]Pemdas wrote:
Test Day
Squat
Warm-Up
365x1
415x1 5lb PR
425x0 - not happening
Bench
Warm-Up
225x1
245x1
265x1 - 10lb PR
270x0
DL
405x1
455x1
480x1 - 5lb PR
485x0
I was really happy with today. I hit PRs on all my lifts.
Summary of my first westside cycle
9 weeks + 1 deload week
Start Body Weight 178
End Body Weight 183
Starting Numbers
Squat 370
Bench 250
DL 435
Ending Numbers
Squat 415
Bench 265
DL 480
I put 45lbs on my DL and Squat and 15lbs on my Bench…not too shabby. The bench needs some work.
Things I learned:
Speed Squats and Speed Pulls are very effective.
SLDLs are my best hamstring exercise.
The pull-throughs and GMs were effective supplemental/accessory lifts.
I need to work on abs and pulling my hips though better.
I plan rotating Safety Bar Squats and Box Squats, and rack-lockouts into my next cycle.
Close Grip and Dips are doing a lot for my triceps.
I don’t think speed bench is doing much. I plan on trying some rep work for my next cycle.
I fail on bench at my one board height. I plan on doing some more 1 board work and floor press in my next cycle.
Good Shit…I am hooked [/quote]
Congrats on the PRs. Looks like westside is working for you. Great improvements for 9 weeks:)
Claire
[quote]Pemdas wrote:
Test Day
Squat
Warm-Up
365x1
415x1 5lb PR
425x0 - not happening
Bench
Warm-Up
225x1
245x1
265x1 - 10lb PR
270x0
DL
405x1
455x1
480x1 - 5lb PR
485x0
I was really happy with today. I hit PRs on all my lifts.
Summary of my first westside cycle
9 weeks + 1 deload week
Start Body Weight 178
End Body Weight 183
Starting Numbers
Squat 370
Bench 250
DL 435
Ending Numbers
Squat 415
Bench 265
DL 480
I put 45lbs on my DL and Squat and 15lbs on my Bench…not too shabby. The bench needs some work.
Things I learned:
Speed Squats and Speed Pulls are very effective.
SLDLs are my best hamstring exercise.
The pull-throughs and GMs were effective supplemental/accessory lifts.
I need to work on abs and pulling my hips though better.
I plan rotating Safety Bar Squats and Box Squats, and rack-lockouts into my next cycle.
Close Grip and Dips are doing a lot for my triceps.
I don’t think speed bench is doing much. I plan on trying some rep work for my next cycle.
I fail on bench at my one board height. I plan on doing some more 1 board work and floor press in my next cycle.
Good Shit…I am hooked [/quote]
Pemdas your a bad ass, thats all I got to say.
10/12/07 Stuff
Farmers walks
135x120 ft turn at 60
220x55ft PR+20ft
220x30-40ft somewhere in there…
Front squats
135x5
185x5
205x1 BLAH stop while your ahead
Happy with the farmers walks, it was raining off and on all day and was drizzling while doing them which didn’t help, ive been a bit tired and feeling beat up all day so I was happy to get anything done, the 220x55 is good progress but no where near as clean as last week.
Note to self don’t do farmers two weeks in a row anymore.
tried to do some farmers walks but I have already put alot of work in this week so I just stopped after the 205 rep felt like 305
[quote]c. wrote:
jeese, 2 came in last week at the dump! I’ll keep my eyes out for the next and send it to ya. You wouldn’t believe the good crap people get rid of.
And if anyone needs anything else…just let me know.
I am “Transfer Agent” at your service
[/quote]
c.,
If anyone happens to throw away some bench PRs, please send it my way. I’m desperate on bettering my bench. Thanks!
[quote]Pemdas wrote:
Test Day
Squat
415x1 5lb PR
425x0 - not happening
Bench
265x1 - 10lb PR
270x0
DL
480x1 - 5lb PR
485x0
Starting Numbers
Squat 370
Bench 250
DL 435
Ending Numbers
Squat 415
Bench 265
DL 480
[/quote]
Great progress there Pemdas! Your total went from 1055 to 1160 in 10 weeks! With that kind of progress, heck yeah you’d be hooked. 
[quote]c. wrote:
Kalle wrote:
I am going to try to tape more of my training. Thats why I want a video camera
jeese, 2 came in last week at the dump! I’ll keep my eyes out for the next and send it to ya. You wouldn’t believe the good crap people get rid of.
And if anyone needs anything else…just let me know.
I am “Transfer Agent” at your service
c.
[/quote]
Thanks c., as long as they are capable of transferring over to my computer is all I care about.
You should set up an ebay account and sell away, probably make some good extra cash off your finds.
[quote]Pemdas wrote:
Nice work. Did you have straps on for those lifts?
[/quote]
Great, the one time I use straps with Kalle and now people are expecting me to be using straps all the time. See what you’ve done Kalle?!
No, I didn’t use straps. Actually, I don’t have any straps all, yet. I ordered some today since I want to do some rack pulls next week. In the past, my grip would fail first and I want to try some much heavier rack pulls than my deadlifts to get used to handling even more weight. Kalle’s 495 on Tuesday really makes me want to pull something HEAVY. I don’t know about doing them rack pulls from 18" though. The lowest my rack goes is just below my knees.
[quote]Kalle wrote:
Farmers walks
220x55ft PR+20ft
[/quote]
Good job there Kalle!
Gee, 220 on each hand… I can’t imagine moving around with the 400 I had in my hands today. Maybe I should start picking up the 125lb dumbbells my gym has and start walking around in the aerobics room? I’m sure they’ll be happy when I fail and drop those bad boys. 
Squat
45x5
95x5
135x5
185x5
225x5
275x5
365x5x5 5lb PR
Deadlift
225x1
365x10x1
45 Degree Back Extension
BW+25x2x12
Decline Sit-up
BW+25x4x11 PR
BW+25x10
Today was a bit of a battle. I missed a meal today and was feeling a bit tired. I gave myself an extra minute of rest before the fifth squat set (usually 3 minutes between non-ME work sets). I also gave myself a pass on the back extensions (should’ve been 4 sets). Despite these cracks in my determination, I’m going to call this session a win. Any training session with two PRs can’t be THAT bad.