Notes: I feel like my groove should be more solid with the band benching. After watching Ryan Kennely’s “Road to the Arnold” DVD, I realized what it’s like to truly know bar path and have sick bar speed. I envy it. Still feel a little all over with the bench. Also need to tape myself to see how fast I’m moving.
DB Presses felt pretty damn strong here. I probably should be pausing these on the chest for a few seconds but my ego makes me want to use heavy weight as of now haha. I’ll work on it though.
I’m also going to be lowering the overall volume on assistance stuff so that I can really focus my recovery efforts on bench and whatnot. Also moving a little farther from failure on sets and using more isolation exercises when I can so that I don’t put on extra mass.
If you are looking for strength, you need to do some more research on westside training. go to www.elitefts.com and read as much as you can. but, right now, you need to lower the reps on your warmup sets. sets of 5-8 reps are going to tire you out by the time you get to your heaviest sets. I start with the bar and hit about 10 reps, then go to 5 reps on the next set, drop to 3 and then 1’s or 2’s for the remainder of the sets.
Also, you have a set of dumbell inclines for 8 sets of 2. Was this some form of a dynamic movement? Split those into two separate workouts. In the beginning, I don’t recommend dynamic work though.
I would hit two ME exercises and then some accessory work. Don’t go to failure. leave something in the tank.
the great thing about westside is that you can adapt it to fit your needs.
You should first test your max, see where you stand and then determine where your weeknesses are. then train your weeknesses.
Well fucked up my shoulder dicking around in backyard ball, took yesterday off and just did some bodyweight squats and some core work today. Back at it wednesday if everything goes well.
[quote]Donut62 wrote:
Well fucked up my shoulder dicking around in backyard ball, took yesterday off and just did some bodyweight squats and some core work today. Back at it wednesday if everything goes well.[/quote]
Damn bro i feel ya take care of that shoulder they can be a NAGGING pain literally.
[quote]maraudermeat wrote:
If you are looking for strength, you need to do some more research on westside training. go to www.elitefts.com and read as much as you can. but, right now, you need to lower the reps on your warmup sets. sets of 5-8 reps are going to tire you out by the time you get to your heaviest sets. I start with the bar and hit about 10 reps, then go to 5 reps on the next set, drop to 3 and then 1’s or 2’s for the remainder of the sets.
Also, you have a set of dumbell inclines for 8 sets of 2. Was this some form of a dynamic movement? Split those into two separate workouts. In the beginning, I don’t recommend dynamic work though.
I would hit two ME exercises and then some accessory work. Don’t go to failure. leave something in the tank.
the great thing about westside is that you can adapt it to fit your needs.
You should first test your max, see where you stand and then determine where your weeknesses are. then train your weeknesses.
meat[/quote]
Do what meat said above
I will add that the last few sets of thew first ME as well only a 10 lb jump. If you know you are prob going to go for 275 for the max set then dont waste the energy on the 265. you prob would have been able to go higher without wasting energy on a junk set.
Read up bust ass in the gym keep posting and ask ?'s but ?'s that come from your own research, education, and time under the bar.
Quick question about working up to weights, since the topic came up.
I was trap-bar deadlifting today and here’s what I did:
bar x 5
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
455 x 1
475 x 0
The problem with me is that working up for deadlifts, it’s kind of tough to jump up by only 10 pounds. I think 445 would be just as tiring (aka, very) as 455 for me. Do you guys still recommend only jumping up by 10 pounds when I get around a work weight?
Would something like:
blah blah
405 x 1
425 x 1
435 x 1
445 x 1
455 x 1
Have been better? I feel like if I did that I would’ve been dead by the time I get to 455, but then it leaves me kind of guessing what weight I should be going for, and if I miss the weight, I’m kind of stuck.
Or should I not be worrying so much about hitting a pure max and just going for as many 90%+ lifts as possible?
[quote]jtrinsey wrote:
Quick question about working up to weights, since the topic came up.
I was trap-bar deadlifting today and here’s what I did:
bar x 5
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
455 x 1
475 x 0
The problem with me is that working up for deadlifts, it’s kind of tough to jump up by only 10 pounds. I think 445 would be just as tiring (aka, very) as 455 for me. Do you guys still recommend only jumping up by 10 pounds when I get around a work weight?
Would something like:
blah blah
405 x 1
425 x 1
435 x 1
445 x 1
455 x 1
Have been better? I feel like if I did that I would’ve been dead by the time I get to 455, but then it leaves me kind of guessing what weight I should be going for, and if I miss the weight, I’m kind of stuck.
Or should I not be worrying so much about hitting a pure max and just going for as many 90%+ lifts as possible?[/quote]
who told you that you had to jump by only 10 pounds? that’s crazy. I jump by 90 pounds on my warmup sets. you don’t have to do that but my goal is to do the least number of sets to get to my max effort sets. of course you will be fried by the time you get to the heavy stuff. In my opinion, once you hit 405, the next set should be 475. Your gut reaction is definitely right to make gains in strength you have to get to your max weight as fast as possible while still being adaquetly warmed up. this will keep you fresh and your CNS from becoming fried.
ME Squat/DL Oct 9th 2006
and System shocker day LOL
Squat
Bar x ton
135 x 10
225 x 5
315 x 3
365 x 3
405 x 1
435 x 1
475 x 1 (PR)
455 x 1
315 x 25, 15, 11, 11
SLDL
315 x 10 (3 sets)
Abs and three sets light leg extensions
OK today was the first day of repeating the ME stuff free squat. OK went all right im back near 5 plates. Good thing I didn?t cave over at all the ab work is helping. Bad thing I need a partner just to call and be honest if I am hitting depth. I think I may have been just shy on the 475 but It was a hell of an effort and if short it was close. The 455 follow up was good.
Then decided it had been a while since I did something crazy so just decided to squat till I couldn?t or as many as I could get in 4 sets with 315 bump and go top a parallel box. Hit the 20 mark on the first set and just had to go for 25. Then it was just going through the motions from there out getting as many as I could the last two sets just having to MUST get more than ten.
Nailed some light SLDL?s a few abs and leg extensions and well that was more than enough. Prob have to ease way back or just take DE lower day off. Glad I wont have to make myself do another one of these days for a few months LOL. Was happy with the effort. Squat still sucks.
[quote]maraudermeat wrote:
who told you that you had to jump by only 10 pounds? that’s crazy. I jump by 90 pounds on my warmup sets. you don’t have to do that but my goal is to do the least number of sets to get to my max effort sets. of course you will be fried by the time you get to the heavy stuff. In my opinion, once you hit 405, the next set should be 475. Your gut reaction is definitely right to make gains in strength you have to get to your max weight as fast as possible while still being adaquetly warmed up. this will keep you fresh and your CNS from becoming fried.
meat [/quote]
Or just listen to meat LOL.
I agree I go 90 lbs at a time as well then usually last two are 50 lbs or so. But get there and fast dont lay with the junk sets. you can mop up after if you feel the need.
[quote]ExNole wrote:
Phill wrote:
ME Squat/DL Oct 9th 2006
and System shocker day LOL
Squat
Bar x ton
135 x 10
225 x 5
315 x 3
365 x 3
405 x 1
435 x 1
475 x 1 (PR)
455 x 1
315 x 25, 15, 11, 11
SLDL
315 x 10 (3 sets)
Phill
That 315x 25 is ridiculous. [/quote]
Thanks LOL. ill be feeling it. I think the last time I got 28 but that was not after going for a heavy single so I was pleased. my damn hips and hams are TIGHT!!!
Have top throw yourself a curve ball every now and again
[quote]Phill wrote:
maraudermeat wrote:
who told you that you had to jump by only 10 pounds? that’s crazy. I jump by 90 pounds on my warmup sets. you don’t have to do that but my goal is to do the least number of sets to get to my max effort sets. of course you will be fried by the time you get to the heavy stuff. In my opinion, once you hit 405, the next set should be 475. Your gut reaction is definitely right to make gains in strength you have to get to your max weight as fast as possible while still being adaquetly warmed up. this will keep you fresh and your CNS from becoming fried.
meat
Or just listen to meat LOL.
I agree I go 90 lbs at a time as well then usually last two are 50 lbs or so. But get there and fast dont lay with the junk sets. you can mop up after if you feel the need.
[/quote]
I think we both responded about the same time. from now on i will probably wait for you to respond and just say “what he said”. it will save my slow typing.
[quote]Phill wrote:
ExNole wrote:
Phill wrote:
ME Squat/DL Oct 9th 2006
and System shocker day LOL
Squat
Bar x ton
135 x 10
225 x 5
315 x 3
365 x 3
405 x 1
435 x 1
475 x 1 (PR)
455 x 1
315 x 25, 15, 11, 11
SLDL
315 x 10 (3 sets)
Phill
That 315x 25 is ridiculous.
Thanks LOL. ill be feeling it. I think the last time I got 28 but that was not after going for a heavy single so I was pleased. my damn hips and hams are TIGHT!!!
Have top throw yourself a curve ball every now and again
[/quote]
you’re going to feel this one… It feels good to go crazy sometimes doesn’t it. I’m usually worthless for about a week afterwards but it’s worth it. you can actually feel yourself growing.
meat
too bad you don’t live close to me. i think we would make good training partners (as long as I wouldn’t have to do any of the hiking). 290lbs doesn’t move that fast.
I think we both responded about the same time. from now on i will probably wait for you to respond and just say “what he said”. it will save my slow typing.
meat
[/quote]
hey man I agree saves my two fingered pecking some time.
you’re going to feel this one… It feels good to go crazy sometimes doesn’t it. I’m usually worthless for about a week afterwards but it’s worth it. you can actually feel yourself growing.
meat
too bad you don’t live close to me. i think we would make good training partners (as long as I wouldn’t have to do any of the hiking). 290lbs doesn’t move that fast.
meat
[/quote]
hell yes Im looking to have to be traveling so figured no better time to throw in something crzy then can rest and recover. Wont have to worry about if I find a gym or not just come back strong next monday. Tell you may hips and ass are screaming all ready.
I do agree that sometimes it feels good and is just plain productive to go and see what you can do off the wall out of the template per say. Test you physically and mentaly.
I think the training partner thing would be spot on and hey no worries on the hiking its more of a waddle/limp Im no speed demon for damn sure between being 235-240 and rising the hip/leg injury and what not Im more akin to a sloth mixed with a silver back gorilla. LOL Just find the hiking the most enjoyable way to keep some resemblance of conditioning aside form flipping tires etc.
Hell I may be making it out the virginia way some time Ill have to look you up and looks like Im heading back to Kansas will set my gym up again etc and there are a TON of PLing comps and strongman there almost one for some varied fed every weekend. If your ever in the area look me up.
Have to find a damn partner though. I am a touch damn picky though two things they have to do Show the fuck up, and well show the fuck up with the intensity as well. Partners can be gold or shit.
