Upper
DB Press
40x8
50x8
DB Bench
50x8
75x8
90x8
100x8
105x6
110x4
90x9
Seated Rows
12
4x8
12
Pushdowns
Curls
External rotations.
Shoulder didn’t give me any trouble.
Which is really good because I’m really getting tired of not really moving heavier weights.
Goal is to do 5x5 in the next two weeks, move to heavy triples, and then get back to 315 ASAP.
Tommorow is probably off, maybe test my shape on the track.
Comments are always welcome.
Aug 29th
Bench Press DBL blues
Bar x 20
135 x 10
DBL blues x 8
DBL blues + 95 x 5
DBL blues + 135 x 3
DBL blues + 185 x 3
DBL blues + 205 x 1
DBL Blues + 235 x 1 PR
DBL Blues + 215 x 1,2
2B) incline press Close grip
135 x 10
185 x 6
245 x 7
3A) decline DB bench + cables on wrists
70 x 15
80 x 9
85 x 8
2&3B) DB rows
50 x 10
70 x 10 (5 sets)
5A) side bends
150 x 12 (3 sets)
5B)
Cable Rear Delt Raise
20 x 12 (3 sets)
5C)
Single arm tri press downs
40 x 15 (3sets)
Good day that I think could have been great if I had more than three hours sleep. Sucks when life gets in the way of important stuff HUH LOL
Nailed a PR on the banded benching. Have a better idea of the load at the top. The double over blues Just started to pick up the 90lb dbs at my full extension, had to weight them further. So its nearing 180lbs resistance at full ROM
That?s it
Out in just over an hour. No pain all felt good now just need sleep.
Nice Workout today 
Benchpress in METAL Viking Presser size 46
two doubles with 242. tried a tripple but didn’t get the last rep…
Yeah. I slowly get the groove with the shirt…
Close Grip BEnch
165/5 x2
Some seated cable Rowing
Military Press
88/6 x2
8/30/06- Wed- Test Day
A)Deadlift
225x5
265x3
305x2
355x1
405x1
PR 430x1
PR 450x1
470xMISS
B)Bench Press
150x5
180x3
210x2
240x1
270x1
285x1
Supramax hold w/315
300xMISS
300xMISS
295xMISS
275x1
225x4
Notes: Well. Not as well as I had intended. At least I made a good new friend, ammonia. My goals for Sept 1st have not been reached. The bench actually felt pretty good for the most part. If I hadn’t gotten greedy and went for 300 straight from 285, I probably could have set a PR with 290-295. The deadlift surprised me a little bit being that I have pulled 430 from a 3" defecit. I would have expected more from the full dead. The 470 wouldn’t budge off the floor.
Below is the summary of my lifts with the goals being for Sept 1st. Oh well.
Bench Press
5/17- 270lb Goal- 300 8/30- 285lb
Parallel Box Squat
4/14- 315lbx3 Goal- 400lb 6/16- 390lb
Deadlift
4/27- 425 Goal- 475lb 8/30- 450lb
Bodyweight
Start of summer- 208lb
End of summer- 200lb
I’m sure that my hypocaloric diet didn’t really help my strength gains, but I store bodyfat quite easily, and the fat had to be curtailed a bit.
I’m going to take a small break from Westside for a little while and probably use a template similar to the one outlined in Mike Robertson’s “Designer Athletes” article. So, I won’t be posting my logs in the thread, but for those who are interested it will still be updated regularly in my blog. And I’ll still be stopping by this thread for sure. Thanks guys.
-MAtt
[quote]Matgic wrote:
8/30/06- Wed- Test Day
A)Deadlift
225x5
265x3
305x2
355x1
405x1
PR 430x1
PR 450x1
470xMISS
B)Bench Press
150x5
180x3
210x2
240x1
270x1
285x1
Supramax hold w/315
300xMISS
300xMISS
295xMISS
275x1
225x4
Notes: Well. Not as well as I had intended. At least I made a good new friend, ammonia. My goals for Sept 1st have not been reached. The bench actually felt pretty good for the most part. If I hadn’t gotten greedy and went for 300 straight from 285, I probably could have set a PR with 290-295. The deadlift surprised me a little bit being that I have pulled 430 from a 3" defecit. I would have expected more from the full dead. The 470 wouldn’t budge off the floor.
Below is the summary of my lifts with the goals being for Sept 1st. Oh well.
Bench Press
5/17- 270lb Goal- 300 8/30- 285lb
Parallel Box Squat
4/14- 315lbx3 Goal- 400lb 6/16- 390lb
Deadlift
4/27- 425 Goal- 475lb 8/30- 450lb
Bodyweight
Start of summer- 208lb
End of summer- 200lb
I’m sure that my hypocaloric diet didn’t really help my strength gains, but I store bodyfat quite easily, and the fat had to be curtailed a bit.
I’m going to take a small break from Westside for a little while and probably use a template similar to the one outlined in Mike Robertson’s “Designer Athletes” article. So, I won’t be posting my logs in the thread, but for those who are interested it will still be updated regularly in my blog. And I’ll still be stopping by this thread for sure. Thanks guys.
-MAtt[/quote]
Good job man.
PR’s are a funny thing. I will usually hit a number on a good day that I won’t be able to hit again for a few weeks or a month.
And hey, my routine isn’t really westside either right now, but I’m posting anyhow.
[quote]ExNole wrote:
Matgic wrote:
8/30/06- Wed- Test Day
PR’s are a funny thing. I will usually hit a number on a good day that I won’t be able to hit again for a few weeks or a month.
And hey, my routine isn’t really westside either right now, but I’m posting anyhow.
[/quote]
I agree man sometimes they just come at funny times just keep up the hard work. I alsdo agree keep psoting I mean itsa not only west side but PLing and getting stronger in general and we all can learn from what does and doesnt work for one another.
I got a vid of my 300 bench attempt. Any suggestions on technique, set up, or anything of the like?
Perhaps if I had “pushed it to the rack” I would have made it. I’m sure if I had a spotter’s slight tap, it would have went up. Ah well.
-MAtt
Edit: My buddy pointed out to me that it sounds like the bar hit the pins on the bottom. At least on the right side. Not sure if the noise is a coincidence, but it didn’t feel like it hit to me. Who knows?
[quote]Matgic wrote:
I got a vid of my 300 bench attempt. Any suggestions on technique, set up, or anything of the like?
Perhaps if I had “pushed it to the rack” I would have made it. I’m sure if I had a spotter’s slight tap, it would have went up. Ah well.
-MAtt
Edit: My buddy pointed out to me that it sounds like the bar hit the pins on the bottom. At least on the right side. Not sure if the noise is a coincidence, but it didn’t feel like it hit to me. Who knows?[/quote]
Only thing I saw is it seems you lost the leg drive. ass started coming up so you werent getting the push through the arch to the upper back.
also seems as if you really had it on the bottom if you could have exploded a bit more and ran the speed through.
I would suggest a hand off if you can get one really helps on getting a solid set up and base and saves the shoulders.
Close keep truckin
[quote]Matgic wrote:
I got a vid of my 300 bench attempt. Any suggestions on technique, set up, or anything of the like?
Perhaps if I had “pushed it to the rack” I would have made it. I’m sure if I had a spotter’s slight tap, it would have went up. Ah well.
-MAtt
Edit: My buddy pointed out to me that it sounds like the bar hit the pins on the bottom. At least on the right side. Not sure if the noise is a coincidence, but it didn’t feel like it hit to me. Who knows?[/quote]
It didn’t look like it hit the pins to me, it could have just been background noise.
I agree that it looks like if you would have gotten it just another inch higher, you probably could have locked it out. Rest up and give it another go in a week or so.
Lower
Weird Day. Decent workout volume wise, but not really weight wise.
Warmup
Jumpsquats w/Bar
Squats (Oly)
135x a few
185x5
225x10
225x7
225x5
I was going to try for a 20 rep, but I was losing form big time on 9 and 10.
RDL
225x8
315x5x3
GHR
3x5
Calves
Zerchers (Back tired, wanted something else for quads)
135
185x4
205x2x2
Somewhere in there I DB snatched a 80lber because I hadn’t done it before.
For some reason back squats don’t really help my backsquat. I only really improve if I take time off and dedicate my workouts to heavy front squats. I was stuck for the longest time at 245, but I switched to front squats, worked up to 245, and the first time I maxed out with back squats I hit 295, which I havn’t budged in a month or so.
So, for the next while I’m going to try to get my FS up to 285-295, max out back squats, repeat. I think I have 265 in me now, and hopefully can get 275 plus in the next 3 weeks.
Upper, closer to ME
Warmup
Bench
135x10
185x8
225x8
245x6
245x4
245x5
245x4
Wanted 4x6, but my strength is coming back fast.
Seated Row
8x180
6x190
6x190
5x190
6x180
Low Pin Press
275x2
275x3
275x2
Question: I’m thinking pin presses will help me regain my strength a little quicker. If I have muscle memory on my side, moving heavier weight should help me get back to where I was even if its a shorter ROM, correct?
Thanks for any input.
Shoulder still doing fine, hopefully I’ll make 4x6 245 next week.
G’Day
(Speed) Boxsquat +doubled Mini Bands
154/2
(Sumo) Speedpull
220/1 x8
Walking DB Lunge
44s/16 Steps x2
Legpress Pumping
[quote]ExNole wrote:
Question: I’m thinking pin presses will help me regain my strength a little quicker. If I have muscle memory on my side, moving heavier weight should help me get back to where I was even if its a shorter ROM, correct?
Thanks for any input.
Shoulder still doing fine, hopefully I’ll make 4x6 245 next week.[/quote]
It sure wont hurt will also take a lot of the brunt off the shoulder and get the body physically and mentally used to holding heavy loads.
DE Squat/DL Sept.2 2006
Clean
Varied stance and grips
Bar x 5
95 x 3
135 x 3
155 x 2
185 x 2 (8 sets)
GM
135 x 8
225 x 5
315 x 5 (3 sets)
225 x 10
High!!! step ups
45 x 5
65 x 5 (5 sets)
Ab machine
50 x 30
70 x 20 (3 sets)
60 x 20 x 2 sets
OK day cleans I am not great at but keeping the load lower and working on form varied the grip form narrow to snatch and stance from narrow to sumo and really worked on the speed getting the first pull
Then the Gms felt a bit heavy today but good left a bit in the tank?
Im liking this ab machine at the new gym will have to use it from time to time
That?s it
Phill
Gym closed today due to probs no biggie made the best of the day turned it into a RE upper at the park
Pushups feet raised 18 inch or so.
5 sets of all I could muster
OH blue band press
5,10,10,8,5,5
Pull ups on a fat peice of cedar decking
5x5
Various band stuff pulls, stretching, external rotations, face pulls,Tris,wood choppers, some bench dips
Thats it Im lacking big time on upper body strength endurance.
Got my new boxes done for the gym pretty nice adjustable from 2,4,12,14,16,and 18"
[quote]Matgic wrote:
I got a vid of my 300 bench attempt. Any suggestions on technique, set up, or anything of the like?
Perhaps if I had “pushed it to the rack” I would have made it. I’m sure if I had a spotter’s slight tap, it would have went up. Ah well.
-MAtt
Edit: My buddy pointed out to me that it sounds like the bar hit the pins on the bottom. At least on the right side. Not sure if the noise is a coincidence, but it didn’t feel like it hit to me. Who knows?[/quote]
It’s difficult to really be sure because of the angle, but it looks like you are benchpressing off your chest, not your belly. Thus you should push your chest out so the highest point of your arch is closer to your chest.
[quote]Naphta wrote:
Hey everybody, I’ve been doing good mornigns every once in a while but am not yet confident enough in my technique to do them more regularley.
[video]115[/video]
How do they look? What I can see on my own is:
I’m not tight enough. This is mostly because I was worried that my friend wouldn’t be able to get it, I think I can get tighter.
My uppper back is rounded, but that’s how I think it’s supposed to be.
My leg bends, but I think that’s supposed to as well.
Then again, that’s why I want you guys to take a look.[/quote]
Your lower back is also rounding big time. This is what WSB calls a round back GM. Is this what you are trying to do?
If not, put an arch in your back and LOOK STRAIGHT, NOT DOWN. If you look down, your back will start to round.
After you put the arch in your back, push your butt to the wall. Go down until you start to lose the arch, which will be a little higher than parallel depending on your build.
Even if you have to start with the bar, keep at these until form becomes second nature for you.
I was lucky enough to be taught how to do these by a successful powerlifting coach. I went from barely handling 135 for 5 reps to doing 400 for a triple. So it can be done…
[quote]shadyniner wrote:
Can anyone tell me how this looks? I plan to hit this for 9 weeks or so, every 3 weeks I will change up the exercises. For the accessory in the squat deadlift days, you are supposed to do reverse hypers. I work out at home and dont have access to reverse hypers, or GHRs. Any help in thos areas will be appreciated. Thanks in advance.
Monday ME Squat/Deadlift
Good Mornings, Work up to 1RM
SLDL, 3x10
Accessory, 3x10
Weighted Decline Set-ups, 3x10
Wednesday ME Bench
Decline Press, Work up to 1RM
Skull Crusher, 4x10
Pull-ups, 3x10
Military presses, 3x10
Friday DE Squat/Deadlift
Box Squats, 10 sets, 2 reps, 50% to 60% 1RM
Split Squats, 3x10
Accesory, 3x10
Weighted decline sit ups, 3x10
Saturday DE Bench
Speed Bench, 3 diff. grips, 10x3, 50%-60% of 1RP
CG Bench, 3x10
Military presses, 3x10
Front raises, 3x10
[/quote]
So this is the workout I had put together for myself, or at least the basic framework of what I was going to be doing. However, a basketball league I play in decided to have a 6 week long season coming up here. The games are one night per week, no practices or anything like that. I was thinking of keeping my workout the same, but use the basketball games as my DE squat/DL day. Does that sound like a reasonable thing to do for 4 to 6 weeks?
Speedbench 3 different grips
110/3 x9 (Mini bands below the bench)
got the 3 reps in 3 seceonds rule, but id didn’t seem very fast, though
DB Inclines
2x10
Chest Supp Row
2x10
Shruggs supinated wide grip
3x15
Hercules Hold
2x max
Yes great advice below, will just add a bit.
Yes unlock the knees you dont need or have to bend them a lot but unlock. then as said push your but out and keep that back and head tight. if you keep the head up the body will follow suit keep nthe upper back very tight and firm grasp on the bar this helps keep things tight odd but it does crush that bar.
Then dont just bend but use the butt/glutes and hams dont concentrate on bending over but pushing the rear out and using the hams and glutes for the movement. Nail the form and you’ll have it down and progress fast and safe
[quote]Julius_Caesar wrote:
Naphta wrote:
Hey everybody, I’ve been doing good mornigns every once in a while but am not yet confident enough in my technique to do them more regularley.
[video]115[/video]
How do they look? What I can see on my own is:
I’m not tight enough. This is mostly because I was worried that my friend wouldn’t be able to get it, I think I can get tighter.
My uppper back is rounded, but that’s how I think it’s supposed to be.
My leg bends, but I think that’s supposed to as well.
Then again, that’s why I want you guys to take a look.
Your lower back is also rounding big time. This is what WSB calls a round back GM. Is this what you are trying to do?
If not, put an arch in your back and LOOK STRAIGHT, NOT DOWN. If you look down, your back will start to round.
After you put the arch in your back, push your butt to the wall. Go down until you start to lose the arch, which will be a little higher than parallel depending on your build.
Even if you have to start with the bar, keep at these until form becomes second nature for you.
I was lucky enough to be taught how to do these by a successful powerlifting coach. I went from barely handling 135 for 5 reps to doing 400 for a triple. So it can be done…
[/quote]