3/29 DE Upper
Not a real DE day but upper…
Overhead Press:
45x8x2
95x5
115x5
125x5
135x5
145x2
155x1 PR
Had to do a slight push on the last 2 sets. Left shoulder still doesn’t enjoy these…
DB Floor Press:
75x8x3
Cable Row:
205x6
190x6,8
Reverse Shoulder Press:
25x12x3
Shrugs and Curls to finish the day off.
What a thread this is, dedicated just to westside, can’t beat that.
I have trained Westside style for some time, firstly Joe Defranco’s WS4SB, where my strength has came up quite a lot, and now I’m following a programme Matt Kroc said helped improve his big 3 lifts.
So my aim is to stick to this for a good amount of time, and then see how things are in a few months.
I want this compete in powerlifting, so I’m hoping I’ll see some gains on my deadlift an squat, and can add some more on my bench.
I’ll start posting my log on here now, so tomorrow is:
31/3/08
Deadlift- 4 reps max, don’t know what this is previously, so will take note of this.
Hamstring/spinal erectors exercise
3x8-12
Calf raises, on leg press
3x10
Hanging leg raises
4x15
Fri 3/28 accessory lower body work
seated good mornings with straight bar did a bunch of 5 rep sets working up to 420x5
reverse hypers
roman chair oblique situps
probably some glute ham raises
Sun 3/30 D.E Upper
Circa Max week 3
210 in bar weight +3 chains per side+ 1 mini band per side
6x3
then work up sets on two board
245x1, 275x1, 315x1
felt very good and very strong today
4x5 neutral grip pullups
J, sounds good but remember, if it is white rice and not brown rice, send it back to the kitchen.
[quote]harbinjc wrote:
Sun 3/30 D.E Upper
Circa Max week 3
210 in bar weight +3 chains per side+ 1 mini band per side
6x3
then work up sets on two board
245x1, 275x1, 315x1
felt very good and very strong today
4x5 neutral grip pullups[/quote]
[quote]Dre Cappa wrote:
J, sounds good but remember, if it is white rice and not brown rice, send it back to the kitchen.
harbinjc wrote:
Sun 3/30 D.E Upper
Circa Max week 3
210 in bar weight +3 chains per side+ 1 mini band per side
6x3
then work up sets on two board
245x1, 275x1, 315x1
felt very good and very strong today
4x5 neutral grip pullups
[/quote]
Only that was a moderate day, so I used a proprietary blend of super secret carbs with a 50/50 mix of high and low glycemic carbs. If it wasnt for that proprietary blend, I would still be puttering around 800, 500, 600 numbers. 
lol
Meet Results PA states
Division 198 Raw Out of State
BW 86.2 Kilos
Squat
First attempt 402.2 3 Whites
Second attempt 435.2 3 Whites 5lb PR
Third attempt 451.7 3 Red
Bench - Warm ups sucked. All the benches were on ply wood that was laid on top of carpet. I had no traction and my feet kept slipping out from under me.
First attempt 253.5 3 Whites
Second attempt 275.5 2 Reds ass came up.
Third attempt 275.5 3 reds
My third attempt was weird. I was unconsciously timing the press command based on how the last two attempts went. He made me wait longer. I caught myself, but it fucked me up and I went loose
DL - Again warm ups sucked. I nearly did a split because of the ply wood. Another lifter gave his DL slippers to wear. This was a good and a bad thing. It made warm ups nice, but I decided to leave them on even though I have never pulled in the before. That was a mistake.
First Attempt 451.7
Flew backwards.
Second Attempt 501.5
Came Forward
Put shoes back on. Normally, I would have been nervous at this point, but I was raging with energy and didn�??t even think about that fact that I might bomb out. I was probably more fired up then I have ever been. Also all the Spike made me have to take a shit, but I didn�??t have time to go.
Third Attempt 501.5 3 White Lights PR + 1.5lbs
Total 1190.2 145.2lb meet PR
Didn’t get my goal of 1200+, but I was good for it if the cards had fallen right.
[quote]Pemdas wrote:
Meet Results PA states
Division 198 Raw Out of State
BW 86.2 Kilos
Squat
First attempt 402.2 3 Whites
Second attempt 435.2 3 Whites 5lb PR
Bench
First attempt 253.5 3 Whites
DL
Third Attempt 501.5 3 White Lights PR + 1.5lbs
Total 1190.2 145.2lb meet PR
[/quote]
Great job, Pemdas! Too bad the conditions at the meet sucked. That was a nice save on your third attempt to get a total!
You’ve trained hard and the result shows. Keep at it!
[quote]Tony Hsiao wrote:
Pemdas wrote:
Meet Results PA states
Division 198 Raw Out of State
BW 86.2 Kilos
Squat
First attempt 402.2 3 Whites
Second attempt 435.2 3 Whites 5lb PR
Bench
First attempt 253.5 3 Whites
DL
Third Attempt 501.5 3 White Lights PR + 1.5lbs
Total 1190.2 145.2lb meet PR
Great job, Pemdas! Too bad the conditions at the meet sucked. That was a nice save on your third attempt to get a total!
You’ve trained hard and the result shows. Keep at it![/quote]
Wasn’t the first DL white lighted? If he got reds, they would make him do the same weight again, correct?
Anyway
03/31/08
ME Upper
Reverse Band Bench Press
135x5
185x2
205x1
225x1
235x0
230x0
Bent Rows
4x5x145
Sots Press
3x5x30s
Diamond Push Ups
14, 10, 10
Bodyweight still 177, been stuck around there for about a month.
[quote]DoubleSidedTape wrote:
Wasn’t the first DL white lighted? If he got reds, they would make him do the same weight again, correct?
[/quote]
No, you can ask for more weight no matter what the outcome is. You just can’t go down.
nice recovery on the deadlifts
Sorry I have not posted in a while, had a patial tear in tendon left arm breaking in new shirt. Been working my ass off on the masters degree.
We finally got our rack from williams strength. It is a new mono rack they are going to show for the first time at the CSCS in Nashville. It is mono lift with a full power rack built around it. We took off work friday and drove to columbia to pick it up. This thing is huge I will have to post a pic, it has weight racks, chin up bar, the hooks extend so you can bench out of it, adjustable saftey bars, band pegs it is awsome!
This is the first new piece of equipement I have purchased and am very proud of it.
Work outs have been very half ass with the tendon, have been going to art guy in atlanta seems to be helping.
Monday was first work out with any weight sincethe tear.
Did reverse band bench out of new mono rack, off 2 board
worked up to 455 with a pause and rack command, then went up to 4 boards and did 495 for 10 reps.
Lat pulls 2 sets 20 reps
Dumbbell Rows 120 2 sets 15
Green band push downs 3 sets 50
hammer curls 40 1 set 20
did some abs and calves, I am still going to try this meet in Athens on April 12th we will just have to wait and see how it goes, got a new 58 single ply rage x shirt is pretty loose, wont get much out of it but dont think I will have much trouble using it. Have not went heavy on the squat in 4 weeks am not sure what to expect, 3 weeks ago worked up to an easy 550 pull which is good for me I normally dont pull of 500 that easy.
Mon 3/31
conditioning medley of 30 yds prowler push with 100 lbs on turf, 60 yds upper body sled drill with 70 lbs, 10 kb swings 6x through that
tues 4/1 DE Lower
Circa max Speed Squats week 3
took a good long time warming up
my work sets were 3x2@490 in bar weight plus a blue and green band per side. I did these with just briefs and belt, which is a good thing considering last week with 470 I also wore my suit bottoms and struggled.
After my 3 work sets, put suit bottoms on and went to 555 for two singles, the first with straps down, the second with straps up loose, these both moved well. I then went to 605 in bar weight and threw on a loose knee wrap and everything was going fine, I moved it smoothly out of the hole, then about an inch from locking it out I just couldnt ( I think just from fatigue, because I have never ever ever missed a squat at the top).
My circa max cycle went great compared to my last full meet. I did punch a hole in the wall after I couldnt finish the last 1% of the 605 attempt, but I know that it was just due to fatigue from the workout. I struggled every week getting ready for my last meet, and had several more misses at lighter weights on days that I worked up. I will be opening somewhere between 900 and 920 at my meet…I cant wait.
04/01/08
DE Lower
Box Squat with minis
10x2x135
Suitcase Deadlift
3x4x145 each side
RDL
3x8x90kg
Hack Squat Calf Raise
3x25 5 plates per side
ME Upper
95x??
135x3
185x3
3-Board
225x3
275x2
295x1
315x1
335x1 15lb PR
295x3 10lb PR
OH Press
95x5
115x5
135x5
145x6 10lb PR
155x2 5lb PR
DB Rows
85x5x10
BB Shrugs
225x3x10
DONE!! Good day!
Signature
I’ve just got a quick questions.
How does the people here feel about changing Dynamic-Effort box-squats for dynamic-effort front-squats?
Is dynamic-box-front-squats a good alternative?
[quote]Control_61 wrote:
I’ve just got a quick questions.
How does the people here feel about changing Dynamic-Effort box-squats for dynamic-effort front-squats?
Is dynamic-box-front-squats a good alternative?
[/quote]
The real question is why are you considering this? Is this just some random idea you had or do you have a training goal in mind. If your goal is to increase your squat max then I don’t think this is a good alternative. Plus, I think you would have a hell of time keeping the bar in place with bands or chains added.
[quote]harbinjc wrote:
Mon 3/31
conditioning medley of 30 yds prowler push with 100 lbs on turf, 60 yds upper body sled drill with 70 lbs, 10 kb swings 6x through that
tues 4/1 DE Lower
Circa max Speed Squats week 3
took a good long time warming up
my work sets were 3x2@490 in bar weight plus a blue and green band per side. I did these with just briefs and belt, which is a good thing considering last week with 470 I also wore my suit bottoms and struggled.
After my 3 work sets, put suit bottoms on and went to 555 for two singles, the first with straps down, the second with straps up loose, these both moved well. I then went to 605 in bar weight and threw on a loose knee wrap and everything was going fine, I moved it smoothly out of the hole, then about an inch from locking it out I just couldnt ( I think just from fatigue, because I have never ever ever missed a squat at the top).
My circa max cycle went great compared to my last full meet. I did punch a hole in the wall after I couldnt finish the last 1% of the 605 attempt, but I know that it was just due to fatigue from the workout. I struggled every week getting ready for my last meet, and had several more misses at lighter weights on days that I worked up. I will be opening somewhere between 900 and 920 at my meet…I cant wait.[/quote]
Thats some strong squating brother! I have stalled out with my squat, I would like to try a circa max cycle for my next meet. After april 12 I will have a max to go off of.
What kind of suit are you using? Briefs? That kicks ass opening up with 920!
[quote]Pemdas wrote:
Control_61 wrote:
I’ve just got a quick questions.
How does the people here feel about changing Dynamic-Effort box-squats for dynamic-effort front-squats?
Is dynamic-box-front-squats a good alternative?
The real question is why are you considering this? Is this just some random idea you had or do you have a training goal in mind. If your goal is to increase your squat max then I don’t think this is a good alternative. Plus, I think you would have a hell of time keeping the bar in place with bands or chains added. [/quote]
My training goal is to improve my front-squat max.
Yea, thought about that aswell, would be hard to keep the bar in place with explosive movements.
I will try it out for 1-2 sets today.
Basically, the reason why I don’t perform squats is since I’ve injured myself several times doing them. And Front-Squats is (from what I’ve learned) a fullgood alternative.
I am not a powerlifter, I’m a hockey player, so I don’t compete in regular squats.
Thanks.
04/03/08
DE Upper
Speed Bench
9x3x135
Tricep extension with bands
4x5x25s
Standing Press
8,6,6,4x110
DB row
3x12x70 each side
04/04/08
ME Lower
Sumo Rack Pulls
5x135
5x225
3x315
2x265
0x405
1x385
Clean and Jerk
5x3x60kg
Overhead Squat
4x6x115
Abs