B) Close Grip Bench (index finger on smooth)
225x10
225x10
225x10!
C1) Plate Raise
45x10
50x8
66x8 (30 kg)
66x8 (dear god, I’m using kilos)
C2) Face Pull (light band)
x10
x10
x10
x10
D) Shoulder Rehab
…
Incline went well today, I felt strong on these. I could have had a PR a couple of weeks ago, but I was tapering for the meet, so I held off.
I didn’t count my first set of Close Grips because I realized that I was stopping a couple of inches short of lockout on these, and hitting them for higher reps. I decided that the last thing I need to do right now is stop short of lockout, so I’m going to work on full ROM and really keep the elbows tucked from now on. Just the extra couple of inches really made a difference to how quickly I fatigued.
I’m sorry about the kilos everyone. I have a couple old 15kg plates from my Weider set left over from High School (they are more than 15 years old!). I pinched them together and used them for raises until I can get up to using 90lbs with solid form.
12/14/2007 ME upper
bench
bar x 5
95 x 5
135 x 5
185 x 3
225 x 1
250 x 1, 1, 1, 1, 1
3 board
275 x 3
295 x 3
315 x 2 super grinder
DB bench
60 x 20
65 x 17, 18
seated row
150 x 10
170 x 10
190 x 10
200 x 5
tri pushdown 3 sets (more like 2.25)
seated DB cleans 2 sets of 20
We went through some singles working on my form on bench. I think we’re making progress on it. That second one on 315 was a grinnnnder. I think I lost a bit of strength when I moved my grip out (I was training my close grip I think), but it will come back and then some when technique gets down. Shoulder still achy. Lots of stretching and pulls and stuff on off days this week.
Brian’s shirt was tight! Goddamn that was a bitch to get on and off. Hopefully we stretched it a bit and won’t have such a fight the next time.
12/14/2007 ME upper
bench
bar x 5
95 x 5
135 x 5
185 x 3
225 x 1
250 x 1, 1, 1, 1, 1
3 board
275 x 3
295 x 3
315 x 2 super grinder
DB bench
60 x 20
65 x 17, 18
seated row
150 x 10
170 x 10
190 x 10
200 x 5
tri pushdown 3 sets (more like 2.25)
seated DB cleans 2 sets of 20
We went through some singles working on my form on bench. I think we’re making progress on it. That second one on 315 was a grinnnnder. I think I lost a bit of strength when I moved my grip out (I was training my close grip I think), but it will come back and then some when technique gets down. Shoulder still achy. Lots of stretching and pulls and stuff on off days this week.
Brian’s shirt was tight! Goddamn that was a bitch to get on and off. Hopefully we stretched it a bit and won’t have such a fight the next time.
Thats 4 more reps than the last time I used this weight. Obviously I wanted 5 sets of 8, but progress is progress no matter how small.
After some thought, I think that the long head of my triceps are weak. This would explain why my overhead shit sucks. It make sense to me because I never do over extensions and I didn’t do overhead work for quite sometime.
Today I tried the overhead extensions between 2 benches. It is supposed to help save the elbows and since I have tendinitis in mine, I figured it was worth a shot. I don’t know what to call these…Elbow Supported Horizontal Overhead Extensions? ESHOE
These were weird. My tris were fried. On a few reps I blasted the weight 3/4 of the way up with my shoulders only to have them fall right back down. I am pretty sure I found my weakness.
Chest-Supported T-Bar Rows
85x4x8 - This is not include the weight of bar thing. I have no idea how much it weighs.
A)ME 12" Box Squat
Bar x some
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1 (filmed)
425 x 1 tie PR (filmed)
430 x MISS (filmed)
B)H.S. V-Squat facing backwards
234 x 3 594 x 12, 12 PR +2 reps per set (filmed 2nd set)
C)Natural Glute/Ham Raises x 8, 8, 8
D)Blast-Strap Fallouts x 12, 12
NOTES: It’s been a long time since I’ve gone for a true max off the box, so I’m happy with how things went today even if I didn’t PR. 425 went better than it did the last time I got it. If I had gone straight to 430 after 405 I would have had a better chance. I needed to push those elbows forward and drive my head back a little harder. I may try it again next week.
Still working on my form with those, I’ve been trying to do them in the cuban press fashion that I read about in an article, starting from knee height.
V-Bar elbows out pulldown:
130x8x4
Pullups (UH):
+35 x4
+35x3x3
Felt good, most reps of 185 I’ve ever done.
Looking foward to tomorrow, going to hit my 405 DL for sure!
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
I attended a party and a concert on Friday evening and had to put off my training session until Saturday. I’m going to bump my “maxes” for the percentage calculations starting Monday.
[quote]Julius_Caesar wrote:
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Where are you guys getting this stuff from?[/quote]
Are you kidding? Maybe you’re joking, but if not you should know there isn’t really a true, strict Westside system. It is more a philosophy or approach to training loosely based on the conjugated approach to periodization, bringing up weaknesses, molding the training to adapt to current needs, and training for strength and power, plus whatever the hell else you want to train for.
Even if that weren’t the case, what has shaped this thread is the common pursuit of strength and competition and the support we’ve lended each other, not some fucking label.
[quote]Julius_Caesar wrote:
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Where are you guys getting this stuff from?[/quote]
If you looked at any of the guys training logs from elitefts, they also don’t look like the standard template. In fact, what you said makes me believe that you don’t understand one key thing. IT IS A TEMPLATE not a program. When you start out, following the template pretty close is probably a good idea, but as you learn to train yourself better it will change I guarantee it. ME work is about strain nothing more nothing less. Some people like to back down and do a couple of sets at higher reps. If you step back and look at the big picture. Those extra sets are basically your supplemental movement.
[quote]Julius_Caesar wrote:
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Where are you guys getting this stuff from?[/quote]
Someone’s grumpy … and apparently knows everything.
[quote]Julius_Caesar wrote:
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Where are you guys getting this stuff from?[/quote]
Without a doubt, T-Nation’s most famous dipshit troll. I got a call from a frantic call from a rock this morning, it seems that it was quite upset that Julius crawled out from underneath it without asking for permission.
You go right ahead and “do Westside” and keep up with your pathetic lifts, but don’t trash the people who work hard and try to better themselves and get stronger with a program/template/whatever you want to call it, that you don’t approve of.
[quote]Julius_Caesar wrote:
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Where are you guys getting this stuff from?[/quote]
Without a doubt, T-Nation’s most famous dipshit troll. I got a call from a frantic call from a rock this morning, it seems that it was quite upset that Julius crawled out from underneath it without asking for permission.
You go right ahead and “do Westside” and keep up with your pathetic lifts, but don’t trash the people who work hard and try to better themselves and get stronger with a program/template/whatever you want to call it, that you don’t approve of.
[quote]Julius_Caesar wrote:
Someone should start another thread for Westside training because the last few pages of workouts that I see don’t even remotely resemble a Westside template. For example, you are supposed to go for one record on ME day and then go to assistance movements, not pyramid down or do high reps with the same movement.
Where are you guys getting this stuff from?[/quote]
Typical ad hominem attacks just because I question something. With all of this womanish bitching directed at me, it makes me wonder if a few of you are doing the PCT clomid thing…