Hanging out on the Westside

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  1. Quote Originally Posted by RicFlair View Post
    How strong should you be before adding bands to dynamic effort day? I just bought some elite fts minis and wanna give em a go in dynamic effort day.
    Stick with minis for bench and squat. Double them for deads.

    Quote Originally Posted by RicFlair View Post
    I workout at a commercial gym. So far, i know how to use a db to set up the bands for benching. Is it the same manner for squat? What about deads??
    Squat, yes, but not for deads. It's much easier to buy the short bands and put them under your feet.
    M.Ed. Ex Phys



  2. 10/23: DE Upper

    Floor Press (3 grips)
    185x3x9

    DB Rows
    145x20

    JM Press
    185x10
    205x9
    215x7

    WY/DB Shrugs
    15x7/75x15
    15x7/75x15
    15x7/75x15
    15x7/75x15

    Rope Pressdowns
    70x15x2

    Got it some great work on this day, but got really ****ty news earlier in the day: the meet for December was canceled. The organizer of the meet was diagnosed with cancer and needs rigorous chemo, so the even has been canceled, but there is some hope that it will be rescheduled.
    M.Ed. Ex Phys

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  3. Bummer man. Sucks the organizer got cancer.

    Well, hopefully a meet comes up sooner than later.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  4. Quote Originally Posted by Torobestia View Post
    Bummer man. Sucks the organizer got cancer.

    Well, hopefully a meet comes up sooner than later.
    I'm keeping it business as usual for the next 2-3 weeks before I decide whether or not I am going to change the plan. Right now, I'm worrying about establishing openers and realistic expectations. If the meet isn't rescheduled, I will shift towards more advanced techniques to work on top-end strength and shoring up weaknesses within the kinetic chain.
    M.Ed. Ex Phys


  5. 10/24 DE Lowe

    Box Squats
    315x2x9

    Snatch Grip Deads
    315x5x3

    DB Bulgarian Split Squats
    40x10x4

    DB Side Bends
    75x10
    80x10
    90x10
    105x8
    105x8

    Much better on this day in terms of my technique on box squats. Used only briefs and made sure to really sit back on my hips and drive with my chest up. Once again, snatch grip deads took a ton out of my and my upper back is fried from the past two days of training.
    M.Ed. Ex Phys

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  6. 10/26 ME Upper

    Bench
    Worked up to 455x1 off a 1-board PR
    Touched 425x1 PR

    OHP
    135x9
    135x9
    135x8
    135x8

    W/DB Shrugs
    15x8/75x20
    15x8/85x15
    15x8/85x15
    15x8/85x15

    It's only one session, but so far my 2 on/1 off rotation for shirt work is off to a great start. Set a 20lb PR on touching and went from a 2-board to a 1-board on 455. It looks like the meet is going to be rescheduled and I feel as though I'm starting to get close to a peak for this training cycle. Sunday will be working on my opener, which is going to be a modest 615, and my second attempt, which is 655. At this point, my openers are going to be 615/405/545.
    M.Ed. Ex Phys


  7. Late but in to learn


    I've got mad respect for powerlifting
    Serious Nutrition Solutions Representative

  8. 10/28 ME Lower

    Squat
    615x1 (projected opener)
    655x1 (reverse doubled minis; projected 2nd attempt)
    690x1 (reverse light; projected 3rd attempt)

    Worked on my attempts to get a better feel on my plan going into December. I was having some depth issues and would stop about 1/2" high on everything but the opener. Overall, the day went well and I hit the big number that I needed for the day. Next week will be a small deload as I've been having consistency issues.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja
    10/28 ME Lower

    Squat
    615x1 (projected opener)
    655x1 (reverse doubled minis; projected 2nd attempt)
    690x1 (reverse light; projected 3rd attempt)

    Worked on my attempts to get a better feel on my plan going into December. I was having some depth issues and would stop about 1/2" high on everything but the opener. Overall, the day went well and I hit the big number that I needed for the day. Next week will be a small deload as I've been having consistency issues.
    When is the meet again? Good work on the squats bro

  10. December 8th.
    M.Ed. Ex Phys


  11. Hey I got the erase today, will get some blood work done in a week or so for some "befores" then ill start. Do you want a long or anything?

  12. Quote Originally Posted by SweetLou321 View Post
    Hey I got the erase today, will get some blood work done in a week or so for some "befores" then ill start. Do you want a long or anything?
    The bloods are more than enough. If you want to throw in a summary of your experience(s), go ahead, but it's not mandatory.
    M.Ed. Ex Phys


  13. 10/30 DE Upper

    Speed Bench
    185x3x9

    DB Rows
    200x8 PR

    Dips
    BWx15
    BW+25x12
    BW+45x7

    Pullups/Overhead Rope Ex
    BWx7/70x15
    BWx7/70x15
    BWx7/70x15

    Facepulls/Side Laterals
    70x15/25x25
    70x15/25x20
    70x15/25x20

    I was really freaking rolling on this session. Decided to kick up the DE percentages for a few weeks to see if there is some carryover to my shirted bench and play around my arch, which has been hit or miss lately. I really focused on getting uncomfortably tight from the beginning of the movement and maintaining that tightness for the entire set.
    M.Ed. Ex Phys


  14. 10/31 DE Lower

    Cambered Box Squats
    285x2x10

    Cambered GM
    185x10
    205x10
    225x10

    Walking DB Lunges
    55x10x4

    Standing Cable Crunches
    100x15
    120x15
    140x10
    140x10-drop-100x20

    I'm in a good deal of pain today, but the good kind. I finally got my left hip to loosen up and it helped to increase my speed off of the box (big surprise there). Finalizing my plan for the next 3-4 weeks on both upper and lower MEs.
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja View Post
    The bloods are more than enough. If you want to throw in a summary of your experience(s), go ahead, but it's not mandatory.
    Alright ill get the blood work, and write a summary for you.

  16. 11/2 ME Upper

    Worked up to 455x1 (1-board) PR

    Since I planned next week as a deload, I had it in my mind to hit a PR and then call it a day. Sure enough, that's exactly what happened and my confidence on bench is getting a little better each week.
    M.Ed. Ex Phys


  17. You play around with big weight like nothing Ryan , posting after lurking for a damn good while here haha. Congrats on those bench PRs , where they suited bro?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  18. Quote Originally Posted by Celorza View Post
    You play around with big weight like nothing Ryan , posting after lurking for a damn good while here haha. Congrats on those bench PRs , where they suited bro?
    Nearly everything ME right now is geared.
    M.Ed. Ex Phys


  19. 11/4 ME Lower

    Squat
    585x1
    635x1 (second attempt; straps down)
    690x1 (reverse average band; straps down)
    740x0

    I was feeling particularly energetic on this day and we had a full crew at the gym. There was a nice competitive vibe going on and I decided to jump into the foray and attempt a solid PR for the day. 690 flew up and everything was feeling great, so I threw a quarter on each side and decided to give it a go. I had a different guy wrap my knees and his method was very different to what everyone else has done for my knee. As I started getting into position, I felt my left calf (the one I strained about a month ago) starting to tighten. I tried to ignore it and stay focused on the attempt. However, as soon as I unracked the weight, my calf seized up and I had my spotters take the weight. It didn't worsen the injury, but it definitely irritated it.

    Here's where the day gets good, though (sarcasm). After I got home and ate, I loaded up my shot to pin before I showered. As I went to pivot to sit down on my bed, my femur internally rotated, but my tibia/fibula stayed in the same place and my patella dislodged for a brief moment. There was a loud crack and I immediately felt an intense pain in my MCL/meniscus are. I had this exact feeling happen to me earlier this year while prepping one of my friends during a fight and it put me out of commission for about 2 weeks. Luckily, this one is not as bad, but there is some swelling and pain in the area. I'm still planning on doing the meet, but I may have to scrap this.
    M.Ed. Ex Phys


  20. Those numbers are amazing ...think I can get some of those ratios you have (bw to load on the back) in some 10 years Bro? That just seems superhuman haha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  21. Quote Originally Posted by Celorza View Post
    Those numbers are amazing ...think I can get some of those ratios you have (bw to load on the back) in some 10 years Bro? That just seems superhuman haha
    I still have at least 100 lbs that I'd like to add by the time that I'm 30 and maybe, just maybe, get close to squatting 900 or so by the time I call it a career.
    M.Ed. Ex Phys


  22. Quote Originally Posted by Rodja View Post
    I still have at least 100 lbs that I'd like to add by the time that I'm 30 and maybe, just maybe, get close to squatting 900 or so by the time I call it a career.
    Teach me master
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  23. Quote Originally Posted by Celorza View Post
    Teach me master
    I am still but an apprentice in the geared world.
    M.Ed. Ex Phys


  24. Quote Originally Posted by Rodja View Post
    I am still but an apprentice in the geared world.
    You are a Jedi Knight training under a Jedi Master...I am but a mere Padawan in the making! No but seriously brother, totally amazed how much weight you handle!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. 11/9 ME Upper

    Bench
    455x1 (1-board) PR
    495x1 (3-board) PR

    Pressdowns/Side Laterals
    80x15x4/30x15x4

    Tried a smaller shirt on this day. I use a Metal ace size 54; the one I used on this day was a 52 and it made a huge difference in terms of technique and how much effort it took to get the weight down. I can usually get 405 to a 1-board, but I could barely touch 405 to a freaking 2-board and it moved at a glacial pace. Needless to say, I will be making some slight adjustments to my shirt to get a similar feeling. However, I skipped my lower DE session to let my knee rest, but it's till far from 100 or even 80%. If it doesn't get better by next week, I'll be skipping the meet as it's not worth risking major injury for a hobby.
    M.Ed. Ex Phys


  26. Big numbers bro.

  27. Also a very mature attitude to take regarding the meet. That must feel awful but if you can't go up can't go and need to live to lift another day.

  28. 11/11 ME Lower

    Cambered GM
    325x3x3

    Unilateral DB SLDL
    50x8x4

    DB Side Bends
    80x10
    85x10x3

    DB Shrugs
    90x15
    95x15x2
    100x12

    My knee is feeling somewhat better, but definitely not good enough to have significant flexion at the joint. This may turn out to be a blessing in disguise as I do need to focus on strengthening my posterior chain specifically my erectors and my upper back. I'm also going to resurrect a proposed template that I made in the Spring and adapt it to the geared lifter.
    M.Ed. Ex Phys


  29. 11/13 RE Upper

    Close Grip Incline Press
    205x5x4
    20 reps

    HS Pronated Rows
    160x12
    180x8x4
    44 reps

    Dips
    BWx15
    BW+25x10x2
    BW+25x8
    43 reps

    Overhead Rope Ex/Facepulls
    70x10x4/80x12x4

    Changing gears a little bit here. I've been doing a lot of reading on block periodization and am tinkering with a way to implement it into my training. It'll take some time to get everything right with the three phases and geared work, but I have some ideas that should help to make it a little easier of a transition. The main hangup that I'm incurring right now is whether or not I should make the first lower body a full DE or stick to something in between a RE and a DE.
    M.Ed. Ex Phys


  30. Quote Originally Posted by Rodja View Post
    11/13 RE Upper

    Close Grip Incline Press
    205x5x4
    20 reps

    HS Pronated Rows
    160x12
    180x8x4
    44 reps

    Dips
    BWx15
    BW+25x10x2
    BW+25x8
    43 reps

    Overhead Rope Ex/Facepulls
    70x10x4/80x12x4

    Changing gears a little bit here. I've been doing a lot of reading on block periodization and am tinkering with a way to implement it into my training. It'll take some time to get everything right with the three phases and geared work, but I have some ideas that should help to make it a little easier of a transition. The main hangup that I'm incurring right now is whether or not I should make the first lower body a full DE or stick to something in between a RE and a DE.
    Block periodization? Ill keep on this. Taking a page of dave tates book with the close grip inclines?
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