Hanging out on the Westside

Page 3 of 21 First 12345 ... Last

  1. 4/13 Bench

    Bench
    Barx10
    Barx10
    135x8
    138x8
    185x5
    225x3
    245x1
    275x0
    275x1

    Floor Press
    225x5
    225x5
    225x5

    Pin Press
    225x5
    245x5
    275x1

    Lat Pulldowns/Rope Pressdowns
    180x12/60x15
    200x12/60x15
    220x12/65x15
    220x12/65x10

    A disappointing session and provides me with enough to tell me that I need to shift gears on my approach to my bench training. I need to really devote some time to the DE as I have never extensively done it and it'll help with overall time spent benching. My bench numbers make absolutely no sense to me other than just technical deficiencies. A slight adjustment to the template shall be coming next week.
    M.Ed. Ex Phys



  2. I would like to see that if you have a link. I did a google search, but came up empty

    Quote Originally Posted by Rodja View Post
    Sounds similar to what Joey Smith wrote for EFS.
    •   
       


  3. My bench have come along way with technique work and de work personally.

  4. Quote Originally Posted by msucurt View Post
    I would like to see that if you have a link. I did a google search, but came up empty
    I'm coming up empty right now, too. I think it was Joey Smith, but it appears I'm wrong. I'll keep searching for it because it's now driving me nuts.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja

    I'm coming up empty right now, too. I think it was Joey Smith, but it appears I'm wrong. I'll keep searching for it because it's now driving me nuts.
    Please post that article. The workout routine looks very good.
    I'm jumping into a modified 5x5 now but the west side programming has always made me stronger.


    Nice work Rodja,
    Always love reading your training logs.
    RecoverBro ELITE

  6. 4/16 DE Lower

    Speed Pulls (sumo)
    275x3x10

    Good Mornings
    135x10
    185x10
    185x10
    185x10

    Uni LP/DB Side Bends
    360x10/90x10
    410x10/90x10
    450x10/90x10

    Hanging Leg Raises
    BWx10x3

    Decided to test out the adductor tonight and it went pretty well. My stance was more of a moderate stance than a Vogelpohl type stance. It took me a couple of warm-up sets to re-establish the technique as I've pulled sumo twice this year. Session went smoothly after I got going until I got home and had the nastiest hamstring cramp of my life, which made no sense to me. The session wasn't particularly taxing and I wasn't dehydrated, but the damn thing locked up. No soreness or anything like that today, though.
    M.Ed. Ex Phys


  7. 4/18 ME Upper

    Floor Press
    Barx10
    Barx10
    135x5
    135x5
    185x5
    225x3
    245x2
    255x1
    265x1
    275x1

    Bench
    135x3
    185x3
    225x8
    225x7

    JM Press
    185x12
    195x10
    195x9
    205x9

    Bent DB Rows
    120x10x3

    DB Shrugs/Side Laterals
    90x12/30x12
    100x12/35x12
    100x12/35x12-drop-20x12

    A bit of a shift from my proposed template. I'm trying out a conjugate ME with 5/3/1 as the supplemental lift for upper body. On the "1" week, it will be the ME and the supplemental lift will be rotated. Today felt good, though, as I tied my floor press PR and then felt "locked in" for my benching and really focused on my lats and leg drive. Another thing that I have changed is the actual structure of my template. I waas previously having my ME upper the day after doing deadlifts, which drained not only my CNS, but really reduced my leg drive.
    M.Ed. Ex Phys


  8. 4/19 ME Lower

    Traditional Deads

    135x5
    135x5
    225x3
    225x3
    315x3
    365x1
    405x1
    455x1
    475x1
    480x1 PR

    Reverse Hypers/Standing Crunches (Doubled mini/short monster mini)
    150x12/15
    170x10/15
    170x10/15
    190x10/15

    GHR
    BWx15
    BW+35x12
    BW+35x12
    BW+45x12
    M.Ed. Ex Phys


  9. 4/21 DE Upper + OHP

    DE Bench (short minis)
    135x3x9 (3 grips)

    OHP
    145x7
    135x10+5 (push-press)

    Lat Pulldowns/Pullaparts (light)
    220x12/15
    240x10/15
    240x10/15

    Pressdowns/DB Curls
    100x15/45x8
    110x12/45x8
    110x15/45x8

    Quick DE bench session with OHP added. I haven't done speed bench in awhile, especially with bands, so I made sure to warm up well before I moved onto the working sets. My main concern is to really work on my leg drive because it is inconsistent and I've been making a major effort to work that along with taking a day off between ME lower body and DE upper body.
    M.Ed. Ex Phys


  10. 4/23 DE Lower

    Speed Sumo (short mini)
    275x2x9

    Front Squats
    185x5x3

    Lying Leg Curls
    150x15x3

    Ab Wheel
    BWx10x3

    25 minutes cardio (elliptical)

    Felt really good going into today. Getting my ROM back in my thighs and focusing on doing hip mobility drills throughout the day to keep everything nice and loose. Tried a different approach to setting up my sumo pulls and it seems to give more power off of the floor, but I won't know for sure until I decide I'm ready to go ME on it, which won't be for awhile. My weight was up to 235 about 6 weeks ago, but I'm down to 217ish with my numbers just as high.
    M.Ed. Ex Phys

    •   
       


  11. 4/25 ME Bench

    2-Board Bench
    Barx8
    Barx8
    135x5
    135x5
    185x5
    205x3
    225x5 (added 2-board)
    245x3
    275x6
    295x3 PR

    Bench
    225x6
    245x3

    DB Rows
    145x10
    145x20 PR

    Lat Pulldowns/Rear Flys
    200x10/30x10
    200x10/30x10
    200x10/30x10

    First time that I've done 2-board in awhile and I did much better than I expected. I was hoping to get 275x3 and blew that out of the water. One thing that I'm going to need to do is to give my wrists some time to adapt to using weights that heavy on this frequent of a basis. I'll probably need some new wraps as well since my current ones are beat to hell and the stiffness has weakened over the past 18 months since I've had them.
    M.Ed. Ex Phys


  12. 4/27 ME Lower

    Suspended Sumo Good Mornings
    Barx5
    Barx5
    145x5
    145x5
    195x3
    215x3
    235x3
    255x1
    265x1
    275x1
    285x1
    295x1 PR

    Leg Press (total plates)
    12x12
    14x12
    16x12
    18x10

    Hypers/Standing Band Crunches (doubled mini, short monster)
    BW+90x12/12
    BW+135x12/12
    BW+135x12-drop-BW+45x12/12

    It's been awhile since I've done suspended GM and the first time that I've done them with a sumo stance. I'm trying to slowly condition my adductors to start reincorporating sumo deads back into my routine on a normal basis (probably every 3rd or 4th week). I've already noticed a huge difference in my back and hip health since I made these adjustments over the past couple of weeks.

    Also, I've been thinking about picking up some briefs to add into my training, but haven't looked into gear and don't really know where to begin.
    M.Ed. Ex Phys


  13. 4/29 DE Upper

    DE Bench (monster minis)
    135x2x9 (3 grips)

    OHP
    160x5
    140x12 PR

    Pullups/Facepulls
    BWx6/160x15
    BWx6/160x15
    BWx6/160x15
    BWx6/160x15

    Tate Press/DB Shrugs/Hammer Curls
    45x10/90x12/45x10
    45x10/95x12/45x10
    45x10/100x9/45x10

    It's kinda funny, but my first several attempts at Westside really sucked. My shoulders would get really irritated and my numbers would stall out. However, in retrospect, it was due to a lack of proper structure on my end. Now that I've been around and talked to more people about how they organize their waves, I feel like I am properly equipped this time. DE Bench felt really good and smooth and I made sure to pause at the bottom and really drive with my legs while pushing myself into the bench. It still has a long way to go, but my technique is getting better by the session.
    M.Ed. Ex Phys


  14. Nice OHP PR. Glad things seem to be going smoother now. So are squats the next lift after GM on ME days?

  15. Nice PR man!
    Those speed DE speed benches look really challenging. I feel my CNS kinda go on vacation after set 5 when I do them. Nice work!
    RecoverBro ELITE

  16. Quote Originally Posted by Torobestia View Post
    Nice OHP PR. Glad things seem to be going smoother now. So are squats the next lift after GM on ME days?
    In theory, yes, but I'm still a bot weary of full squats right now bc of the strain from a few weeks back. I'm thinking about doing box squats at or slightly bellow parallel to test the waters.
    M.Ed. Ex Phys


  17. 4/30 DE Lower

    Box Squat (slightly below parallel)
    235x2x9

    SLDL
    235x10
    255x10
    275x10

    Uni LP (plates per side)/Standing Crunches (doubled mini, short monster mini)
    4x15/15
    6x12/15
    8x12/15
    10x10/15

    Ab Wheel
    10, 10, 9

    Everything felt pretty good on this day. I didn't go too crazy with the weight bc the box was a little lower than I would have liked, but made due with it.
    M.Ed. Ex Phys


  18. 5/2 ME Upper

    Bench
    Barx10
    Barx10
    135x5
    135x5
    185x3
    205x3
    225x1
    245x1
    255x1
    275x1
    285x1

    DB Bench
    90x8
    100x6
    100x6

    Pressdowns/Side Laterals
    100x15/30x15
    110x15/35x12
    120x10/40x10
    120x10-drop-80x8/40x10-drop-25x12

    I did a really smart, yet painful, thing for this day. I, like many lifters, have nagging and creaky shoulders. My particular issue is impingement of the bicep tendon and is a constant pain in the ass. I didn't want to go into this bench session worrying about it, so I applied some capsaicin to the area. It hurt like hell once I started to sweat it out, but the entire area was nice and loose. Bench went really well and I think I'm starting to break through my mental barrier with it...finally. I'm still undecided on my ME for Friday as my thighs have been tight since Tuesday morning and I'm not sure if it's time to really squat. I might go with Oly squats since they put less strain on the adductors.
    M.Ed. Ex Phys


  19. Quote Originally Posted by Rodja View Post
    5/2 ME Upper

    Bench
    Barx10
    Barx10
    135x5
    135x5
    185x3
    205x3
    225x1
    245x1
    255x1
    275x1
    285x1

    DB Bench
    90x8
    100x6
    100x6

    Pressdowns/Side Laterals
    100x15/30x15
    110x15/35x12
    120x10/40x10
    120x10-drop-80x8/40x10-drop-25x12

    I did a really smart, yet painful, thing for this day. I, like many lifters, have nagging and creaky shoulders. My particular issue is impingement of the bicep tendon and is a constant pain in the ass. I didn't want to go into this bench session worrying about it, so I applied some capsaicin to the area. It hurt like hell once I started to sweat it out, but the entire area was nice and loose. Bench went really well and I think I'm starting to break through my mental barrier with it...finally. I'm still undecided on my ME for Friday as my thighs have been tight since Tuesday morning and I'm not sure if it's time to really squat. I might go with Oly squats since they put less strain on the adductors.
    I might have a similar issue, actually, regarding that bicep/shoulder area. And it's always hard to say whether it's my form being bad periodically that's affecting it presently, or if my periodically bad form is a result of that issue and is just my body's attempt at moving around the pain. Anyways, would icyhot before lifting be as effective or should I go out and get some
    capsaicin cream?

  20. Quote Originally Posted by Torobestia View Post
    I might have a similar issue, actually, regarding that bicep/shoulder area. And it's always hard to say whether it's my form being bad periodically that's affecting it presently, or if my periodically bad form is a result of that issue and is just my body's attempt at moving around the pain. Anyways, would icyhot before lifting be as effective or should I go out and get some
    capsaicin cream?
    Any topical analgesic should help.
    M.Ed. Ex Phys


  21. 5/6 DE Upper

    Bench (monster mini)
    155x1x6

    OHP
    193x1 PR
    145x12 PR

    Rolling Ex/Side Laterals
    30x15/30x15
    35x12/35x12
    35x12/35x12

    Prone Rear Flys
    25x12
    25x12
    25x12

    Caught a stomach bug on Wednesday night, so I had to scrap my ME lower on Friday. Scaled back on volume on this day and mainly did assistance lifts that have less overall strain, but still hit some PRs on OHP. I still feel like I'm hitting a groove again even though I skipped my ME session and that was due to a fluke bug and not an injury.
    M.Ed. Ex Phys


  22. Quote Originally Posted by Rodja
    5/6 DE Upper

    Bench (monster mini)
    155x1x6

    OHP
    193x1 PR
    145x12 PR

    Rolling Ex/Side Laterals
    30x15/30x15
    35x12/35x12
    35x12/35x12

    Prone Rear Flys
    25x12
    25x12
    25x12

    Caught a stomach bug on Wednesday night, so I had to scrap my ME lower on Friday. Scaled back on volume on this day and mainly did assistance lifts that have less overall strain, but still hit some PRs on OHP. I still feel like I'm hitting a groove again even though I skipped my ME session and that was due to a fluke bug and not an injury.
    Looks like you got another good session in the books. Hit the ME low day hard and strong this week.
    RecoverBro ELITE

  23. why is you de percentage so high and the volume low?

  24. 5/7 DE Lower

    Box Squat (parallel)
    245x2x9

    Good Morning/Standing Crunches (2 short monster mini)
    185x12/12
    205x10/12
    205x10/12

    Uni Leg Press (plates per side)
    4x15
    4+25x12
    5x12
    5x12

    Felt pretty good on this day. Hips are getting a little tight, but that's mainly from me being lazy and not doing my pre-hab as diligently as I need to be. I played with my squat stance by going about 3-4" more narrow per side and my foot also straighter. I felt like I could push out on my knees more without feeling any strain in my groin, which has been a plague for me for over a year now.
    M.Ed. Ex Phys


  25. Have you tried doing shoulder dislocations to treat your bicep tendonitis problem emanating from your shoulder on bench days? I use to do them and had the best time benching for months, but I've since slacked off and now I've been having it pretty badly.

    I guess everyone prescribes different ways to do them. One of my favorite ones, although inconvenient, was the way Dante recommended doing them. http://www.intensemuscle.com/showthread.php?t=6997 Why his can be inconvenient is you have to do it outside of a pressing day, so either a complete day before, or the day after; not the night before, right after the workout, or the evening after the workout. But it's also good because if you happen to screw up even a little bit, it wont affect your pressing movement since you won't be performing it right after doign the shoulder dislocation.

  26. Not sure he describes a "dislocation" as this seems to be more of a rotator cuff stretch, but hell i'm going to start doing these now. Good for flexibility I imagine....
    Life is cold, short, and brutal
    Training log -
    http://anabolicminds.com/forum/workout-logs/207211-sae2110s-training-log.html

  27. Quote Originally Posted by sae2110 View Post
    Not sure he describes a "dislocation" as this seems to be more of a rotator cuff stretch, but hell i'm going to start doing these now. Good for flexibility I imagine....
    Right. There are all sorts of terms for this I imagine, like many other things, it's just what they're called on Stronglifts http://www.youtube.com/watch?v=33P5A...layer_embedded

    He describes that but at only half the range of motion. And it's all you really need.

  28. Quote Originally Posted by Torobestia View Post
    Have you tried doing shoulder dislocations to treat your bicep tendonitis problem emanating from your shoulder on bench days? I use to do them and had the best time benching for months, but I've since slacked off and now I've been having it pretty badly.

    I guess everyone prescribes different ways to do them. One of my favorite ones, although inconvenient, was the way Dante recommended doing them. http://www.intensemuscle.com/showthread.php?t=6997 Why his can be inconvenient is you have to do it outside of a pressing day, so either a complete day before, or the day after; not the night before, right after the workout, or the evening after the workout. But it's also good because if you happen to screw up even a little bit, it wont affect your pressing movement since you won't be performing it right after doign the shoulder dislocation.
    They're actually part of my warm-up routine along with some facepulls and supinated side raises.
    M.Ed. Ex Phys


  29. Quote Originally Posted by Rodja View Post
    They're actually part of my warm-up routine along with some facepulls and supinated side raises.
    I imagined so but thought it was worth throwing out there just in case. I actually started having to do these again, for all things, squatting. Kept having this intense elbow pain and never thought to associate it with a stiff T-spine and shoulders.

  30. Quote Originally Posted by Torobestia View Post
    I imagined so but thought it was worth throwing out there just in case. I actually started having to do these again, for all things, squatting. Kept having this intense elbow pain and never thought to associate it with a stiff T-spine and shoulders.
    I've (knock on wood) never had to deal with elbow pain. I did strain a forearm extensor once, but it didn't effect squats or presses.
    M.Ed. Ex Phys

  

  
 

Similar Forum Threads

  1. Hanging weights during pull-ups/dips...
    By soseg in forum Training Forum
    Replies: 24
    Last Post: 10-19-2012, 05:20 PM
  2. Replies: 29
    Last Post: 12-11-2008, 06:42 PM
  3. How effective are hanging crunches?
    By Fergs103 in forum Training Forum
    Replies: 1
    Last Post: 04-13-2008, 06:28 PM
  4. weight just hanging around
    By frezel in forum Weight Loss
    Replies: 47
    Last Post: 08-22-2007, 05:31 PM
Log in
Log in