Hanging out on the Westside

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    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.

    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.
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    Sorry to hear about your spree of bad luck.
    Hopefully this new gym can be your light in a dark place.
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    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.
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    Sub'd, lets hit some PRs
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    Lets get strong, Rodja!

    BTW, dumb question but on your DE Lower day, 225x2x10 was reps x sets, right?
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    Quote Originally Posted by Torobestia View Post
    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.
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    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.
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    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.
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    Do you happen to have the westside book rodja?
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    I just got it the other day. I'm only about 1/10 through it, though.
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    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.
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    subbed for the PRs and for your comeback! Let's get strong[er]
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    Quote Originally Posted by SweetLou321 View Post
    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).
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    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.
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    Quote Originally Posted by Rodja View Post
    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.
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    Quote Originally Posted by SweetLou321 View Post
    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.
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    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.
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    Nice floor press, Rodja.
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    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.
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    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.
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    1/30 ME Upper

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

    DB Press
    75x12
    80x10
    90x9
    90x8

    Lat Pulldowns/Pressdowns
    200x10/100x12
    210x10/110x12
    230x10/110x12
    250x10/110x12

    TY/Pullaparts
    20x8/15
    20x8/15
    20x8/15
    20x8/15

    DC Stretches

    First time I've done full-range bench this year. Went much better than I expected and was left exhausted after this. My lats have gotten tight over the past month or so and I need to fix that.
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    Brining this back (well, kinda).

    Template design is here

    I'll be updating later.
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    I started Wave C on my template yesterday.

    1RM numbers:
    Squat: 425
    Bench: 285
    Deadlift: 455
    Overhead Press: 185

    3/26
    Squat

    Barx5
    Barx5
    135x5
    135x5
    225x3
    275x3*
    315x1
    335x1
    385x3 (hit my minimum, but still a disappointment)

    *Really pissed off my SI on this set and it radiated into my groin.

    Low Box Squats (2" below parallel)
    225x5
    225x5
    245x4

    These really, really hurt

    Reverse Hypers
    50x15
    100x15
    110x15
    150x12
    150x12

    Standing Cable Crunches (used a doubled mini band)
    15
    15
    15
    15

    The SI joint pain and subsequent referred pain really derailed the session. Hit the number that I had to hit, but it was still a bit of a bummer.
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    I checked out the template you posted. Seems very interesting. But of course I'll be keeping an eye on this log, anyways ... gotta stick with my powerlifting bros (even though I'm not currently on a PL program).
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    3/27

    OHP

    Barx10
    Barx10
    95x5
    115x5
    135x3
    165x3

    Weighted Neutral Grip Pullups
    BW+25x5x4

    DE Floor Press (40# chain at the top)
    155x2x10

    Used 4 different grips on this

    Seated DB Shoulder Press
    60x12, 60x10x2

    Rolling Tricep Ex/DB Power Cleans
    30x10x3/20x10x3

    I had to make some adjustments on this day. I wasn't able to grind out on the OHP, which I like to do since it's a weak area for me, because of the SI discomfort from yesterday. I also used floor press instead of bench since I wouldn't be able to arch and hold the position. Everything else went well; no discomfort in bicep tendon, lats weren't tight, and SI felt better.
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    Looks good in here, good to see you starting back up
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    subbed and good luck
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    Subbed ;-)
    It is not the kind of car you drive. It is whether you can flip it.
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    3/29 Deads

    Deadlifts (traditional)

    135x5
    135x5
    225x5
    225x5
    315x3
    365x5
    405x1
    425x4 (PR)

    225x5 (snatch-grip)
    225x5
    245x5

    Reverse Hypers/Standing Cable Crunches
    70x15/110x15
    80x15/110x15
    90x15/110x15

    Scheme is really getting messed up this week from the squat session on Monday. SI is pretty good, but eccentric contractions with a flexed knee are out of the question. I tried to throw in some DE box squats and I had discomfort with just the bar, so I decided against them. However, I did set a deadlift PR and the reverse hypers helped to decompress the spine from both forms of deads.
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    3/30 Bench

    Bench
    Barx8
    Barx8
    135x8
    135x8
    185x5
    205x3
    225x1
    255x5 (PR)

    Supp Lift
    Floor Press
    225x5x3

    Pullups/Facepulls
    BWx8/80x12
    BWx8/80x12
    BWx8/80x12

    Tate Press/DB Shrugs
    40x12/90x12
    40x12/90x12
    40x12/90x12-drop-60x12

    First really good session of the week. Bench has steadily improved since I adjusted my grip (switched from index finger to ring finger on the ring) and tried a new approach to setting up my arch. The thing that is holding me back the most is finding someone who can give me a good handoff. Floor presses were smooth, but I could have been more explosive with them. Everything else went well and felt great.

    Injuries/current annoyances:
    SI is getting better
    Left medial hamstring is in a lot of pain
    Anterior biceps tendinitis has been manageable
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    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.
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    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.
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    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.
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    Heal up good man, sucks to see you injured.
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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