Hanging out on the Westside
01-18-2012 09:34 AM
Hanging out on the Westside
The past couple months have been a major letdown. Some jackass ran a red light and took out the front end of my car about a month ago and then I hurt my knee doing a simple sprawl drill at practice. Needless to say, I haven't been able to train consistently since early-December. My knee is still a bit cranky, but it's not enough to slow me down. I played around with Westside aka conjugate periodization in the summer and have used DeFranco's version off and on over the past 2 years or so and I'll be sticking more with the 1-3 rep range on upper, but will do a true ME on lower. A new gym opened up by my house (it's actually a Metroflex affiliate) where I will be training others and they have some toys that I haven't used very much: a reverse hyper and a GHR machine.
2-3 Prowler sessions will be thrown into each week to keep the GPP high and to use as a marketing tool for me personally.
Incline DB Press
Pressdowns/TYs/Band Pullaparts (mini)
Getting used to the new benches as the pad is really shallow compared to the bar placement and it was a bitch to get the bar out and stay tight, but I made due with it. Everything else went well and I surprised myself by getting that many reps on my last set of Kroc rows.
01-18-2012 09:41 AM
Sorry to hear about your spree of bad luck.
Hopefully this new gym can be your light in a dark place.
Lean-Cut & Focus now available
01-18-2012 09:44 AM
Box Squats (monster mini)
(added mini around my neck)
I had to improv a bit on the band placement as the racks do not have peg, so I used a short band and placed the pins about mid-shin height to use the catcher as a makeshift peg. Breeze through these with great speed and zero knee pain. I did much better on GHR than I expected, but not nearly as well on the RH. I was crunched for time, but I'll be able to get in my ab work at work and some extra posterior chain work.
01-18-2012 10:04 AM
01-18-2012 12:36 PM
Lets get strong, Rodja!
BTW, dumb question but on your DE Lower day, 225x2x10 was reps x sets, right?
01-18-2012 12:39 PM
Correct. Monster minis added ~80# at the top.
Originally Posted by Torobestia
01-20-2012 09:59 PM
1/19 DE Upper
Bench (60# chain at the top)
135x1x9 (3 grips)
275x10 (most I've done in awhile)
Seated DB Shoulder Press
Tate Press/BB Shrugs
TY (on incline bench)
First time I've used chains for any session and it has a very different feel from bands. One thing that I have been doing lately that has really helped me to hold my arch and tuck is setting up a different way. I haven't put it to the real ME test yet, but the it already feels smoother and more explosive. Upper back is very sore today and I need to get back to doing more direct upper-trap work as I've neglected it for quite sometime now.
01-21-2012 01:06 PM
1/20 ME Lower
Snatch-Grip Deads (monster minis)
GHR/Standing Cable Crunche
added mini to GHR
I wanted to squat today, but my right hamstring wan't happy with the eccentric movement, so I decided to try out the suspended GMs, which I've never really done. I didn't have the catching straps to attach to the power rack, so I just used the arms. I did more than I was hoping (my goal was 245x1) and I far exceeded that. My new focus is my entire posterior chain and the snatch-grip deads are freaking brutal on the upper back.
01-22-2012 11:24 AM
Do you happen to have the westside book rodja?
01-22-2012 05:23 PM
I just got it the other day. I'm only about 1/10 through it, though.
01-22-2012 10:11 PM
Yea I havent read the whole thing either and neither has my gym partner. But at least we now know how to use chains, bands, and ect like they do at westside. Good program.
01-22-2012 10:28 PM
subbed for the PRs and for your comeback! Let's get strong[er]
01-23-2012 09:40 AM
I also picked up 5/3/1 2nd edition that I read when it's slow at work. Overall, there's not too much difference to the main program, but I like how all of the various templates/designs that he has added (e.g. a "DC" 5/3/1, full-body templates).
Originally Posted by SweetLou321
01-23-2012 10:04 PM
1/23 ME Upper
Flat DB Press
HS Wide Pronated Rows
Tate Press/TY/Band Pulls (mini)
Big freakin' PR on the Floor Press. My wrists were not happy with the 275 in my hands, but I wanted to nail the damn rep. Everything else went smoothly and so far, so good.
01-25-2012 12:06 AM
The powerlifting one? Yea its a good read with a lot of options.
Originally Posted by Rodja
And btw I hate you for hitting a 275 floor press PR! I just hit a 265lb PR that same day. LOL Good job man.
01-25-2012 10:25 AM
Not the PL one, but the actual 2nd edition of 5/3/1. Wendler came out with a 2nd edition a couple of months back because he was getting ripped off by people selling ebooks on Amazon.
Originally Posted by SweetLou321
01-25-2012 10:28 AM
1/24 DE Lower
Box Squat (60# chains)
Standing Cable Crunches
Not one of my better sessions, but I made it through. The bar felt so damn heavy on my back even though it was only 265 at the top, but I'd rather have a lackluster DE session than a ME.
01-25-2012 10:41 AM
01-28-2012 04:11 PM
1/26: DE Upper
DB Shoulder Press
Tate Press/Side Laterals/Supinated Pullaparts
Good session. Bicep tendon was a little bitchy, so I cut out the close-grip portion of the DE work and chest assistance work. I've lost way too much strength in my shoulder presses and I am going to make a point to get back my strength in this area. Other than that, everything is moving along well and the new gym setting has really helped me to stay motivated.
01-30-2012 05:03 PM
1/28 ME Lower
Uni Leg Press (no idea what the weight of the sled is)
Standing Cable Crunches/Hanging Leg Raises
Hip flexor was really tight and cranky. This was the first time I have pulled in months with a sumo stance and my technique was meh. 425 came out kinda quickly, but 455 wouldn't budge. Everything else went well, though.
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