Hanging out on the Westside

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  1. That was a wide comp grip! I use pinky on the ring for my grip and also like a thumb away from the smooth too.


  2. Quote Originally Posted by SweetLou321 View Post
    That was a wide comp grip! I use pinky on the ring for my grip and also like a thumb away from the smooth too.
    I have long ass arms (75" reach on a 70" frame) and I was trying to somewhat compensate for it, but I wasn't able to really spread the bar and get my lats into it.
    M.Ed. Ex Phys

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  3. 4/1 Squat (well, not really)

    In what may be a blessing in disguise, I cannot squat right now. My left medial inner thigh on the posterior side (it's one of the small muscles and it's a shot in the dark by just palpating the area) can't even support my own weight much less anything additional on my back. Concentric is relatively pain free, but eccentric feels like it's going to tear, especially when the thigh is laterally rotated. However, to not appear to puss out, I still got in some work.

    Reverse Hypers
    100x15
    100x15
    100x15
    150x12
    150x12

    Seated Good Mornings
    Barx10
    95x10
    115x10
    115x10
    135x10

    Ab Wheel
    BWx8x5

    Standing Band Crunches (doubled mini band)
    15
    15
    15
    15

    I will say that I am a little upset about the recent turn of events. I freaking HATE these little nagging strains on small muscles because they take so damn long to heal. I can still pull (thankfully), so I can use that as both my main ME and for my DE, which may actually help in the long run. It's not quite back to the drawing board, but it could end up that way.
    M.Ed. Ex Phys


  4. Heal up good man, sucks to see you injured.

  5. Quote Originally Posted by SweetLou321 View Post
    Heal up good man, sucks to see you injured.
    Thanks, man. I'm working my mobility and icing the area. I've also been using my spiky MFR balls to get some extra bloodflow to the area.
    M.Ed. Ex Phys

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  6. 4/3 OHP

    OHP
    Barx10
    Barx10
    95x8
    115x5
    135x5
    155x6 (PR)
    135x10

    Weighted Wide Pullups/Dips
    BW+25x3/BW+25x15
    BW+25x3/BW+25x13
    BW+23x3/BW+25x15

    Plyo Pushups
    6"x3x10

    DB Rows
    120x12
    130x12
    145x10

    Rolling Tri Ex/Side Laterals
    30x12/30x12
    30x12/30x12
    35x10/30x12

    A fine session today. Still having to adjust to my lower body issues, which was the reason for the plyo pushups instead of bench, but I refuse to let it slow me down too much. Right now, I'm focusing on PRs on the big lifts while easing off of the intensity of the assistance lifts and waving the intensity of the supplemental lift. Trained at a different gym today and it was a nice atmosphere with some big DBs. I haven't used anything above 120 in almost a year (I was regularly using 150 for 12-15 this time last year) and it sucks that my strength has lessened on them. However, it still felt great to row a big ass 145lb DB for the first time in ages.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post
    Trained at a different gym today and it was a nice atmosphere with some big DBs. I haven't used anything above 120 in almost a year (I was regularly using 150 for 12-15 this time last year) and it sucks that my strength has lessened on them. However, it still felt great to row a big ass 145lb DB for the first time in ages.
    Haha, I bet it did. I don't know what kind of plates you have at your normal gym (I assume you have a normal gym?), but what you can do is get an orange monster mini band from EFS and attach several 5lbs on each side of the biggest db and secure with 2 or more bands. I know this is easy to do with octagonal plates which mine has, it might be trickier with circular weights.

  8. Quote Originally Posted by Torobestia View Post
    Haha, I bet it did. I don't know what kind of plates you have at your normal gym (I assume you have a normal gym?), but what you can do is get an orange monster mini band from EFS and attach several 5lbs on each side of the biggest db and secure with 2 or more bands. I know this is easy to do with octagonal plates which mine has, it might be trickier with circular weights.
    My normal has steel, circular weights, but I can give it a try. Just to clarify, do you mean a monster mini or a light band? Light bands are orange and monster minis are black.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    My normal has steel, circular weights, but I can give it a try. Just to clarify, do you mean a monster mini or a light band? Light bands are orange and monster minis are black.
    My bad, I mean the light bands. Good catch. Yeah, I'd try and tie up the weights with the bands perpendicular to each other (so you'd see a plus sign if looking at the dumbbell's face), or somewhere thereabouts.

  10. Quote Originally Posted by Torobestia View Post
    My bad, I mean the light bands. Good catch. Yeah, I'd try and tie up the weights with the bands perpendicular to each other (so you'd see a plus sign if looking at the dumbbell's face), or somewhere thereabouts.
    I'll have to tinker with that today and see if it'll hold well.
    M.Ed. Ex Phys


  11. 4/5 Deads

    Deads
    135x5
    135x5
    225x5
    225x5
    315x3
    365x1
    405x6

    Rack Pulls
    425x2
    445x0
    425x2

    Reverse Hypers
    120x15
    140x12
    160x12
    160x12

    Standing Crunches (doubled mini band)
    20
    20
    20
    20


    Good session, but a little frustrating. On my ME set of deads, the weight kept rolling back and forth and I spent more time trying to align the bar than actually pulling. I could have gotten to at least 7, if not 8, but fatigue set in and I pulled the plug. I hadn't done rack pulls in years and I had no idea where to put my shins in relation to the bar and my setup was awful. However, I'm not beating myself up over it since I the last time I did them was probably 2007.
    M.Ed. Ex Phys


  12. 4/6 Bench

    ME Lift
    Bench
    Barx8
    Barx8
    135x8
    135x8
    185x5
    205x3
    225x1
    245x4

    Supp Lift
    DB Press
    75x5
    85x5
    95x5
    100x3
    110x2

    DB Rows
    145x10
    145x10
    145x18 (PR)

    Pressdowns/Hammer Curls
    90x15/50x8
    100x12/55x7
    110x10/55x7

    DB Shrugs/Supinated Pullaparts (mini)
    90x15/15
    100x10/15
    100x10/15

    Good, but not great, session. I didn't hit 5 reps on bench, which blows, but it was a technical issue. There was literally no other person in the gym except for the front desk person and she's maybe 120lbs so I didn't have a liftoff. Also, it's a different bar and I'm still trying to figure out where to put my hands.

    O/T rant: they really need to standardize bars and keep the knurling and the rings in the same damn spot.

    Other than that, the rest of the session went really well. Going that heavy on DB rows again gives me something to really look forward to when it comes to assistance work and it'll help me to stabilize on bench.

    On next week's training, it'll be working up to a 1RM on bench and deadlifts. I may also do a 1RM on OHP, but that is still something I'm debating on doing. To keep more of a conjugate-style system, I'm tinkering with the waving of the percentages on the lifts to have 2 sessions at a 5RM and the other 2 sessions at 1RM. I would love to squat next week, but I'm still experiencing discomfort in my left adductor region.
    M.Ed. Ex Phys


  13. I agree, bars should be standardized. Thank god my gym has a comp squat, bench, and deadlift bar.

  14. I agree too. The one gym I go to has a 35 lb. bar. Lucky thing is that it's chromed so pretty easy to spot.
    It is not the kind of car you drive. It is whether you can flip it.

  15. 4/9 Squat accessory

    Reverse Hypers
    70x15
    120x15
    170x12
    190x10 PR
    190x10 PR

    GHR
    BWx12
    BWx12
    BWx12
    BWx12

    Standing crunches (doubled mini+short monster mini)
    12
    12
    12
    12

    Prowler Drags (90# added)
    30Mx10

    Still unable to really squat, so did an accessory day to focus on the posterior chain and some conditioning. Nothing too special about the day, but I am constantly getting stronger at reverse hypers so there's some progress being made.
    M.Ed. Ex Phys


  16. 4/10 OHP

    OHP
    Barx10
    Barx10
    95x5
    115x5
    135x5
    155x1
    175x1
    185x1 (PR)

    Dips/Neutral Pullups
    BWx15/BWx8
    BW+45x5/BWx8
    BW+70x5/BWx8
    BW+90x3/BWx8

    DB Rows
    120x10
    130x10
    150x10
    150x17 (PR)

    Tate Press/Pullaparts (light band, kinda)
    30x15/15
    40x10/15
    40x10/15

    DB Shrugs
    90x12
    90x12
    90x12

    Weird day. I had a client cancel their appt, which would have left me with enough time to finish before my next appt. However, when I got to the gym, I ran into my old PL friend and spent 30 minutes chatting with him. It didn't leave me enough time to finish the whole session so I split it up into two chunks: ME and supplemental lift and then the accessory work later. 185 on OHP went up a bit slowly and I haven't handled that much weight on a strict OHP, so I decided to call it at 185. I had another 5lbs, maybe 10lbs, but didn't want to push it to the extreme so early into this experiment. I used all of my short bands to attach more weight to the heaviest DB there, which is 120lbs. I had to use a mini, monster mini, light, and average to keep it into place, but it worked. Unfortunately, one of my light bands snapped while I was disassembling it. I was about to throw it away, but did some pullaparts with it and it was perfect, which is what I used today.
    M.Ed. Ex Phys


  17. Very good session man, hey what did you go to school for if you dont mind me asking?

  18. Quote Originally Posted by SweetLou321 View Post
    Very good session man, hey what did you go to school for if you dont mind me asking?
    Exercise Physiology. The two main paths for this are S&C and clinical ex phys. I love S&C, but it's a very small market. Physical Therapy, however, is a growing market with a higher chance for success.
    M.Ed. Ex Phys


  19. Hahaha, that blows @ busting a band apart. Glad the pressing session went well in terms of numbers. Weird how it seems few of your days go according to plan recently, be they from injuries or chance meetings with old pals. At any rate, looking forward to seeing how this experiment goes.

  20. Quote Originally Posted by Torobestia View Post
    Hahaha, that blows @ busting a band apart. Glad the pressing session went well in terms of numbers. Weird how it seems few of your days go according to plan recently, be they from injuries or chance meetings with old pals. At any rate, looking forward to seeing how this experiment goes.
    Outside of the squat injury, I can't complain. I'm pretty adept at changing things on the fly, but still having some organization.
    M.Ed. Ex Phys


  21. 4/12 Dead

    Deads
    135x5
    135x5
    225x3
    225x3
    315x3
    365x1
    405x1
    425x1
    455x1
    465x1 (PR)
    475x1 (PR)

    Standing Band Crunches/Unilateral Leg Press/Good Mornings
    15/360x10/135x10
    15/360x10/135x10
    15/360x10/135x10
    15/360x10/135x10

    Fan-fraking-tastic session. Took my time to really set up and adjust today while warming-up on deads. The bar I was using had a different amount of slack to it and had a bit of different feel as a result. It wasn't a deadlift bar, though, so I couldn't use the whip to help my numbers. I honestly felt as though I could have done a bit more, but a 20# PR was enough to call it a day.
    M.Ed. Ex Phys


  22. Nice work man.
    It is not the kind of car you drive. It is whether you can flip it.

  23. Great log. Keep it up

  24. In for your comeback! Welcome back! Get get get it!

  25. Quote Originally Posted by Rodja View Post
    Exercise Physiology. The two main paths for this are S&C and clinical ex phys. I love S&C, but it's a very small market. Physical Therapy, however, is a growing market with a higher chance for success.
    You picked S&C im assuming?

  26. Quote Originally Posted by SweetLou321 View Post
    You picked S&C im assuming?
    Yes, but it's going to have to be more of a hobby. It will always be one of my great passions, but I'm going towards physical therapy now.
    M.Ed. Ex Phys


  27. Nice routine Rodja. Im doing a westside variation at the moment , and have done this routine in the past. Its a mix of both westside and bodybuilding. Its a really nice mix of the 2. If you want, i can post it and you and others can see it.

  28. Quote Originally Posted by msucurt View Post
    Nice routine Rodja. Im doing a westside variation at the moment , and have done this routine in the past. Its a mix of both westside and bodybuilding. Its a really nice mix of the 2. If you want, i can post it and you and others can see it.

    Yeah, it's always good to get a different opinion/variation.
    M.Ed. Ex Phys


  29. note: I cut the volume down a bit when running this (i.e. ME squat variant i do 2x5 instead of 4x5). Its very easy to adjust the volume if your recovery isnt great. I just cut a set out here and there where i feel its needed.

    Day 1
    - ME Day - upper

    ME press variant - 1 x 3 100% ME, 2 x 3 >90% 3RM
    weighted chinup 4 x 5-6
    basic press variant - 3 x 5-6
    Pendlay row - 4 x 5-6
    lying extensions - 2 x 10-15 (rotate angles every 2-3 weeks)
    laterals - 2 x 10-15

    Recommended ME press variants = CGBP, RGBP, MedGBP, Low Incline BP (rotate every 1-3 weeks)
    Recommended basic press variants = any angle DB press, any ME press variant, overhead presses - use this to cover "weak spots" in upper body "push" muscles, rotate as needed

    Day 3 - ME Day - lower
    ME GM/pull- 1 x 3 100% ME, 2 x 3 >90% 3RM
    ME Squat variant - 4 x 5
    reverse hypers - 3 x 8-12
    ghetto GHR - 3 x 8-12
    laterals - 2 x 10-15

    ME GM/pulls = concentric GM, seated GM, DL from floor, rack pull, platform pull (rotate every 1-3 weeks)
    Recommended ME squat variants = front squat, ATG, SSB, sumo, heels-touching, box squats (rotate as needed to keep knees happy)

    Day 5 - RE Day - upper

    RE main press - 3 x 8
    BTN pullup - 4 x 8-12 (no extra weight...add "pause" at top to keep rep range)
    RE press variant - 3 x 8
    Yates rows - 4 x 8-12 (pauses at gut)
    1-arm BB curls - 2 x 10-12
    laterals - 2 x 10-15

    Recommended RE Main Press - flat bench (YES!! THE KING!), decl DB, incl DB, flat DB, weighted dips (rotate as needed)
    RE press variant - any RE main press, any basic press variant - use to improve weak points and maintain "forward progress" in training

    Day 7 - RE Day - lower
    RE squat - 5 x 8
    RE GM/pull - 4 x 10
    reverse hypers - 3 x 8-12
    ghetto GHR - 3 x 8-12
    laterals - 2 x 10-15

    RE squat - any ME squat variation, *20-rep squats can be used here as well, but reduce # of sets
    RE GM/pull - regular GM, sumo SLDL, conventional SLDL, RDL - pick your favorite

    if you decide to use chains or especially bands for the various exercises for accomodating resistance, you will almost definitely NEED to reduce sets. If you need additional triceps work, you can add chains or bands to your bar presses as well. Chains/bands during squats will maintain direct tension on the quads throughout the range of motion.

    Specific adaptations to each day:

    ME Day - press = The ME exercise is a press that hits all 3 of the "push" muscle groups in the upper body (pecs, front delts and tris'). Maxing (even for a triple) with the basic "pectoral bench press" can give a lot of people problems, so the exercises selected are generally pretty easy on the shoulder joint overall. WS focuses heavily on triceps strength because they use bench shirts and want to get the highest bench possible. Since the average BB will not be using a shirt, the primary supplementary exercise will be a pectoral builder (and periodically an overhead press), although CGBP is an exercise of choice and is a triceps smoker.
    The "basic press variant" can be any of the ME exercises, or a DB exercise of whichever angle makes you happy. Periodically, rotate in an overhead press here for supplementary work, especially if you feel your delts need more work.
    Lat work includes a close grip chinup and a wide grip row, alternated with the presses. If you are in good enough shape to perform these exercises in an alternating (or supersetting) set fashion, then more power to you.

    You finish the day with the best single-joint triceps exercise in existence (Rotate angle of the bench every few weeks to keep elbows happy) for higher reps (keeps the elbows happier) and cable laterals, which are done every day for 2 sets of 10+ reps. I experimented with this, and with all the heavy pressing and pulling, direct deltoid work ends up being unnecessary, with the exception of the lateral head. The cable reduces the drain on recovery and allows for a pretty direct stimulation.

    ME Day - Lower - start off with a pull or a GM, both of which are very easily adapted for a max effort triple. This also ensures that a good emphasis is given to hamstrings and posterior chain, which are weak on damn near EVERYBODY. Next up is a squat variant, pick your poison, keep your knees happy. Reverse hypers and ghetto GHR finish off the posterior chain and hammies with "lighter" higher rep work as compared to the heavy pull or GM you started off with and, of course, the cable laterals for delts.

    DE Days - these are changed to "RE days", which are essentially high rep days. I include the flat BP with higher reps, lower weight on press day, which shouldn't put anybody's shoulder into a coma, but really, you modify this to suit your needs. If you want to do inclines or whatever, then go for it. I won't be offended. Lat work includes a wide grip pullup and a close grip row. 20-rep squats can be included on the DE lower body day, but I wouldn't recommend doing 5 sets of them. Hammie-specific exercise is next, then of course, reverse hypers and GHR.

    Ghetto GHR are performed with heels underneath the knee-pads on the pulldown machine. Place your knees onto a movable flat bench, and using bodyweight (or weight, if you're a stud), lower yourself under control until you are parallel to the ground, then pull yourself back up. Layne Norton (aka str8flexed) has a nice video or two demonstrating this exercise. If you have a "real" GHR bench, then use that one if you like. Reverse hypers are done with the reverse hyper machine. If you don't have one, use a 45-degree hyper or a basic hyper, if that's all you have. Try to focus on your hamstrings here. Plate-heel pulls are a concentric-only exercise where you sit with your leg extended and use the heel of your foot to pull a plate toward you. Nice way to help hammies, no negative means low drain on recovery.

  30. Sounds similar to what Joey Smith wrote for EFS.
    M.Ed. Ex Phys

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