Hanging out on the Westside

[Rodja]

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.

Current Split:
Mon-ME Upper
Tue-DE Lower
Wed-Off
Thu-DE Upper
Fri-ME Lower

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.

1/16-ME Upper
1-Board Press
135x5
185x5
225x3
245x3

Kroc Rows
120x17
120x16
120x21 (PR)

Incline DB Press
70x15
75x12
70x12
80x10

Pressdowns/TYs/Band Pullaparts (mini)
90x12/20x8,30x8/15
90x12/20x8,30x8/15
90x12/20x8,30x8/15
90x12/20x8,30x8/15

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.

[FL3X MAGNUM]

Sorry to hear about your spree of bad luck.
Hopefully this new gym can be your light in a dark place.

[Rodja]

1/17-DE Lower

Box Squats (monster mini)
225x2x10

GHR
BWx12
(added mini around my neck)
BWx12
BWx12
BWx12

Reverse Hyper
70x10
70x10
70x10
70x10

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.

[SweetLou321]

Sub'd, lets hit some PRs

[Torobestia]

Lets get strong, Rodja!

BTW, dumb question but on your DE Lower day, 225x2x10 was reps x sets, right?

[Rodja]

Lets get strong, Rodja!

BTW, dumb question but on your DE Lower day, 225x2x10 was reps x sets, right?

Correct. Monster minis added ~80# at the top.

[Rodja]

1/19 DE Upper

Bench (60# chain at the top)
135x1x9 (3 grips)

BB Rows
225x12
245x12
255x12
275x10 (most I've done in awhile)

Seated DB Shoulder Press
60x12
65x10
70x8
70x8

Tate Press/BB Shrugs
40x15/315x15
40x15/335x15
40x15/335x15
40x15/365x10

TY (on incline bench)
20x8
20x8

DC Stretches

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.

[Rodja]

1/20 ME Lower

Suspended GM
135x5
185x5
225x3
235x1
245x1
255x1
275x1
285x1

Snatch-Grip Deads (monster minis)
225x3
225x3
225x3
225x3

GHR/Standing Cable Crunche
BWx12/90x15
added mini to GHR
BWx12/100x15
BWx12/110x12
BWx12/110x12

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.

[SweetLou321]

Do you happen to have the westside book rodja?

[Rodja]

I just got it the other day. I'm only about 1/10 through it, though.

[SweetLou321]

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.

[mattrag]

subbed for the PRs and for your comeback! Let's get strong[er]

[Rodja]

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.

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).

[Rodja]

1/23 ME Upper

Floor Press
135x5
135x5
185x3
225x1
235x1
245x1
255x1
265x1
275x1 (PR)

Flat DB Press
70x15
80x12
80x12
85x10
90x7

HS Wide Pronated Rows
145x12
170x10
170x10
170x10+4

Tate Press/TY/Band Pulls (mini)
40x12/20x8/15
40x12/20x8/15
45x10/20x8/15
45x10/20x8/15

DC Stretches

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.

[SweetLou321]

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).

The powerlifting one? Yea its a good read with a lot of options.

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.

[Rodja]

The powerlifting one? Yea its a good read with a lot of options.

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.

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.

[Rodja]

1/24 DE Lower

Box Squat (60# chains)
205x1x6

SLDL
225x8x4

GHR
BWx12x4

Standing Cable Crunches
90x15
100x12
110x12
115x10
120x8

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.

[Torobestia]

Nice floor press, Rodja.

[Rodja]

1/26: DE Upper

Bench
155x1x6

DB Rows
120x15
120x15
120x15
120x15

DB Shoulder Press
60x12
65x10
70x8
70x9

Tate Press/Side Laterals/Supinated Pullaparts
40x12/30x10/15
40x12/30x10/15
40x12/30x10/15
40x12/30x10/15

DC Stretches

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.

[Rodja]

1/28 ME Lower

Sumo
135x5
135x5
225x5
315x3
365x1
405x1
425x1
455 FAIL

GHR
BWx15x4

Uni Leg Press (no idea what the weight of the sled is)
180x10
270x10
295x10
360x8

Standing Cable Crunches/Hanging Leg Raises
110x15/10
120x12/10
120x12/10
125x10/10

DC Stretches

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.