Toro Moving West(side)
- 09-17-2012, 09:19 PM
Foam rolled t-spine, 3x10 shoulder dislocations (especially since I messed my shoulder up on squats), 7x10 shoulder band circuit, and 2x10 med ball slams
SPEED BENCH (+60lb bands)
Fast, but thoroughly exhausting. First 8 sets were on point, 9th set was pretty slow.
CLOSE GRIP BENCH PRESS
45 DEGREE SCAPATIONS
105-10 so easy and fast, lol. Felt like I was holding a 5lb dumbbell
140-40 PR, LOL
140-20 Just to get extra work in, right hand failing due to moving from left to right too fast when I'm so worn out
Fantastic session, I feel a lot of promise in the work I'll be doing the upcoming weeks. I think this next week is my last, and then I'll take a deload. I might test after, or I'll go another mesocycle then deload and test. I need to test very soon, it's been a while. I really need to see my true bench and squat PRs since I've never really tested those except the bench, which was now a long time ago.
I just remembered, I forgot to mention that my improvements on bench form are going real well. I've reinforced engaging my upper back for effective benching throughout these DE sessions, and I'm really feeling it. Also the way I keep my elbows in throughout is really helping me load the triceps, and I now know what it means to pull the bar apart. Three years ago I heard that expression, and now it makes sense.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 09-19-2012, 08:07 AM
WIDE SUMO DL
455-1 <-- huge grinder, form was tight more or less but after set I was shaking everywhere. Probably a true max for me right now
ULTRA-WIDE DB SLDL
85-6 (something like a +70lb PR, lol)
860-6,6 <-- second set was real hard, ass started coming off last few reps so called it quits
STANDING HAM CURL
CHOKE BAND TRI PUSHDOWNS
100Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
09-19-2012, 09:51 PM
So, I just got back from class. It's late, and I am not feeling the gym at all. But I know after yesterday that if I didn't do any sort of rehab work I would wake up very stiff tomorrow, and that this would probably be the case through DE lower day. So, I had to do something. I put my boots in a plastic bag, wrapped it around my ankle, and did 100 curls each leg. It measured out to be a little under 3lbs, which is perfect. Only downside is getting kicked in the shin by 3lb boots anywhere between 50-80 times, lol.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
09-19-2012, 10:07 PM
I'm deloading after this week is finished. Once the deload is over, I'm going to do something different in my programming.
09-20-2012, 08:59 PM
Just foam rolled, shoulder dislocations, and 7x10 band circuit for shoulders. Forgot med ball slams.
CHAIN BUFFALO BAR BENCH (52+ lbs at top)
265-1 PR +10
270-1 PR +15
275-1 PR +20
SEATED BB PRESS
LAT BAR TRICEP PUSHDOWNS
V GRIP SEATED LAT PULLDOWNS
Monster session. Came in feeling a little groggy, once things started up ... well, still felt groggy. But when that first PR hit, it rocketed up with flying colors. So I decided to go up. That one went up, but it was grinded out somewhat. Went up again since it was smooth grind, was a true struggle, but got it up without help or getting off of the bench. Really took a toll on the triceps. Then went with some shoulder work, and since that hit triceps some, went with tricep pushdowns and some extra back work. Might do some extra chest work tomorrow and something else.
09-22-2012, 10:20 PM
DIPS superset PULLUPS
15,15,12,14 // 8,8,8,8
4x200m trips with 70 on bar in each hand (bar weight unknown)
Serious lactic acid pumping through my arms and traps
Well, I learned today I better use dips on a real workout day or ditch them altogether. It's way too much to do them for extra workout since they hit the shoulders too much for me for this day. Won't repeat this mistake next time. I ate extra calories to make up for the extra volume situation in my shoulders.
09-22-2012, 10:25 PM
Foam rolled everything, shoulder dislocations followed by sitting exterior rotations
SPEED SQUATS (+120lb band tension)
SPEED PULLS (+240lb band tension)
Real great groove on these
Hit failure on last set of 12
THICK GREEN BAND + THIN BLUE BAND GM
ROPE AB CURLS
Well, I gotta say I rescued the hell out of this session today. My shoulders were so tight from the dips on friday after doing military presses on thursday that I could not even set the bar on my back at all to save my life. Not only did I have to roll out my IT, hammies, and adductors and t+lumbar spine, and not just do shoulder dislocations, I had to work the exterior rotators and use this nasty-ass foam roller for my lats to really loosen everything up. I proceeded to stretch out my chest as well. Afterwards, I could finally grab the bar in almost a normal position - plus 2 inches. After several warmups I could inch my grip in to its normal position. Really getting the hang of sitting back and arching my upper back first to initiate the squat up movement. Great speed and technique on everything, hammies really fried. Might do RE upper work next, then it's deload time. I'll go by basic training manual template for now since I don't have a better idea. I may also use more machines ... or maybe less, depends. We'll see. Definitely testing the week after.
09-25-2012, 12:15 AM
Band circuit for shoulders
INCLINE DB PRESS
Seriously bad day for me on this. Couldn't get the motion down right so the weight felt very unstable in my hands.
EZ BAR FRENCH PRESS
LAT RAISE DOUBLE PYRAMID
30-6} x 2
30 seconds between sets, 90 seconds between pyramid sets
**DC stretches for everything**
Good day overall. Came home sore in all the right places. RE work sucked dick, though. It was for all intents and purposes more of a ME day somehow. Seriously sucks. But that's ok, I'll figure what to do out since this upcoming week is a little more relaxed. Apparently I will still go in and do my normal training without going too overboard, so that's what I will do, and test maxes next Monday and Wednesday.
09-25-2012, 10:57 PM
HANGING AB RIPPER
Solid session. Fast session, too lol. I was in and out in about 40 minutes or less. Hammies were absolutely burned. Lower back felt a good pump, as did my quads. Taking it easy these next few training sessions, doing little extra work (mostly cardio), and maxing next Monday.
09-27-2012, 08:32 PM
Foam rolled t-spine, 3x10 shoulder dislocations, 7x10 shoulder band prehab
NEUTRAL GRIP DB BENCH
Goddamn, the last 2 sets were so absolutely brutal. Went to concentric failure (not intentionally) on 2nd set, stopped immediately before failure on last set.
LAT BAR SEATED ROWS
Strict form, focused on relaxing shoulders at beginning, then initiating movement by retracting shoulders before pulling with lats. Lats were really pumped after first set of 180, and it was rather rough after 7th rep, so I stuck with the weight.
ANGLED BAR TRI PUSHDOWNS (as opposed to VBAR)
This was a weird session. Everything felt and still feels absolutely pumped. It's probably because this is an unusual rep-range for me to work in. But I still didn't expect this degree of a pump in my back and rear delts. Both those groups feel the pump the most, as well as my triceps (which I of course expected). Still doing this sort of deload before my max attempts next week.
09-28-2012, 10:48 PM
I'm almost too embarassed to share this, would almost rather say I sat on my ass doing nothing, but today I decided to do some rows for both cardio and maybe a little back work. Well, it went pretty terribly.
Basically, I did four 400m sessions balls to the wall. Each bout was separated by 1-2 minutes rest. First two sessions I got under a minute each (ok), but the 3rd session I clocked in around 1:40. Fourth session was almost two minutes. It felt like forever. Couldn't do more than those 4 bouts. I'll start working on cutting the time.
In addition, yesterday I did some calf raises on a curb at the bus stop. Gotta say that **** rocked my calves. Still feeling a burn today. Gonna continue to repeat this.
10-01-2012, 10:05 PM
Worked up to 315-1
445-1 +15lb PR
455-0 Missed lift literally inches. Technique broke down and weight just took me forward, damnit.
PUSH AND BIKE INTERVALS
40 sec, 20 sec, 10 sec intervals with 30 sec rests, followed by 3 min rest, then 40 sec and 20 sec intervals hard as possible
Felt like absolute shít after this, quads felt like they were getting undone, gasping for air like I was in a CO2 chamber, and felt stupid nauseous
CHOKE-LIGHT BAND PULL-THROUGHS
Felt like total garbage afterwards so I just left.
10-03-2012, 07:03 PM
Like clockwork, I got bicep tendonitis big time the day to test my bench max. I am ****ing getting tired of this happening all the time.
10-05-2012, 10:14 AM
Looks like I got some problems in my shoulder complex. A few weeks ago I think I may have damaged my pec minor. Looks like I now have pain all over in my shoulder complex, from abducting my shoulder to externally rotating my arm at all angles. Going to try to find an ortho or sports doc of some sort and see what he says.
10-07-2012, 09:25 PM
Lots of foam rolling upper back and lats, 7x10 shoulder band circuit
LAT PULLDOWNS // FACEPULLS
60-20,20 // 30-20,20
Used a weird grip for facepulls, pulled over head, shifted load to mid traps and away from rear delts
DECLINE DB PRESS
18,12 failed 13
JM PRESS SAFETY SQUAT BAR
115-12,13 to failure both times
80-10 sloppy ones
Pulling all with shoulder, like pullovers. Lats were pumped beyond belief
SEATED HAMMER CURLS SS CALF RAISES SS ABS
35-12 // 25 per leg // 12 per leg
40-12 // 25 per leg // 12 per leg
40-12 // 25 per leg // 12 per leg
Was too tired to try to do heavier weight, lol.
10-08-2012, 05:07 PM
Great log, nice to see some talk here about training and hard lifting, not just young 20 something's asking about oral steroids. West side will make a beast out of a lifter.
10-08-2012, 07:19 PM
It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?
10-09-2012, 01:11 AM
I like the EFS Basic Training Manual for ideas on things you could do. They lay out a nice plan that involves barbell only movements for main lifts, and accessory stuff is pretty easy.
WS4SB also offers good movement suggestions, and you could follow that routine or just use the template and change it as needed, incorporating dynamic effort, max effort, and repetition effort when needed.
For ME lower lifts just base your lifts around straight bar squats, deadlifts, and good mornings. In place of GHRs you can do Russian knee curls, which are performed on a lat pulldown machine. Otherwise, there are plenty of things to be done with barbells and dumbbells.
ME Upper, there's just too much, really. Flat bench, incline bench, floor presses, close grips, incline close grips, pin presses from various heights, dips, etc.
10-09-2012, 09:44 PM
I've been doing those Russian leg curls, had always called them ghetto GHR. I'm prob going to add barbell hip thrusts which look ridiculous but seem highly effective for hip development. I also think I'm going to buy a set of bands and possibly make a board press. Conjugate has been getting me super strong. Wish I had a crew of lifters for spots though and dodnt have to ask random people.
10-11-2012, 10:40 PM
10-11-2012, 10:45 PM
SEATED SSB GM
The guys giving me my cues at the end were totally fúcking wrong and made me go way too low to a point where my spine rounded, causing the bar to drop to my neck. I subsequently have neck spasms verified by X-Ray (loss of neck lordosis). But I've been doing a lot of neck stretches and other things so it's a ton better today from 10/8.
DB LUNGES (reps per leg)
60-6,6,6 crappy last 2 sets
Holy cow, I am terrible at lunges. Like completely ass at them. This might be a good thing.
BW-3x6 (used setup where knees totally on surface of pads)
NARROW STANCE BELT SQUATS
Legs pretty fried
10-11-2012, 10:50 PM
Lotta foam rolling around lats, some lacross ball work on shoulders.
V-BAR LAT PULLDOWNS SS ABOVE-HEAD FACEPULLS
60-20 // 30-20
80-20 // 30-20
WIDE FOOTBALL BAR BENCH (I think bar is 45)
INCLINE DB BENCH
SEATED WIDE ROWS SS EZ BAR SKULLS
180-6 // 87-6
210-6 // 97-6
240-6 // 97-6
240-6 // 97-5
240-6 // 97-5
FOOTBALL BAR CURLS
DC rest-paused style
Tried to do YTIs with 10lb dbs, could only get through first half of Ts and only using half range of motion. Stopped after this, lol. Flew through this routine pretty fast. Including foam rolling, prehab, and all my warmups for my main lift, I was at the gym for only an hour and 20 minutes.
For the record, I've been diagnosed with neck spasms and an impingement on my left shoulder. I also found out I have a type 2 acromion. Good to know. Anyways, looks like my back work prehab will do a lot for this as well as foam rolling. On off days I'll throw in Dante's shoulder dislocation routine (50 "half reps," moving grip in at 20 rep and 40 rep mark).
10-12-2012, 05:38 PM
I wish I had access to a football bar. I do all my db pressing with a neutral grip to mimmick a football bar. That neck injury sounds brutal. Doesn't make sense to go super low on accessory work. Single leg work is brutal. I try to do a few sets of reverse lunges just with body weight each lower body day to try to grove the pattern before I add load.
10-14-2012, 08:23 PM
And yeah man, that football bar is great. It's also really cool for certain JM variations. By allowing your wrists that extra rotation, when you press up it really feels like it's hammering the triceps a little more than everything else that is usually hit with straight bar JMs. Straight bar JMs though are still a little better at developing the ability to push the bar in a straight line.
10-14-2012, 08:29 PM
Single leg stuff on the leg press is basically useless. I read a good Eric Cressey article on t nation discussing that.
10-14-2012, 09:25 PM
CAMBERED BAR SQUAT
180+bar+120 in bands-12x2
Nice, fast sets
SPEED RACK PULLS (PIN 1) + 240lb bands
SPLIT DB SQUATS
Just one DB, lol. It was hard
DC LEG CURLS
120-forgot what I did, didn't write it down. Hit 3 failure points.
10-14-2012, 09:29 PM
VBAR LAT PULLDOWNS SS FACEPULLS
80-20; 100-20 // 30 -20,20
SPEED BENCH (+60lb tension)
125-3x3 <-- went slow
135-3x3 <-- faster
145-3x3 <-- fast
Shoulders dont feel good, maybe from flaring, maybe just general tendonitis
FOOTBALL BAR JM PRESS (weight taken as 45, forgot exact)
80-23,16,12 (to failure)
DC SEATED BICEP CURLS
Big negatives plus static hold at end
10-15-2012, 09:26 PM
Foam rolled all over legs, remembered glutes and piriformis but completely forgot my adductors and worse my lats. I paid for forgetting my lats :\
CAMBERED SQUAT BAR
Narrow stance, low box
205-3 <-- high to warm up, lowered pads on box to low box
335-1 <-- put belt on after
385-1 <-- lost balance and came completely on toes
415-1 <-- came on heel
435-1 balance maintained this time, wasn't spreading knees well
480-0 ****, lost air on way down so I was SQUASHED
NARROW BELT SQUATS
GHR (knees fully on pad)
ROPE AB CRUNCHES
CALVES - 3 failure points
I had a great leg session today. I was really going with the squat. I am happy with my giant cambered bar squat PR. I had never hit this for a ME so I didn't know what I had in me. What was funny was I thought I was going to match or maybe beat my flat-bar PR by like 5lb, that is, until someone pointed out that the bar was 20lb heavier than I calculated. This was confirmed, and it made me a happy camper. Interestingly, I'm still doing something technically wrong, or I have a weak link further up my posterior chain, because my legs felt totally fine after maxing - with a narrow, low box stance! It's all a work in progress. Bicep tendonitis flared up pretty hard but not enough to stop my squat. It has flared up hard enough before and I had to quit, but since I was working with singles wasn't a huge, huge problem.
10-16-2012, 05:41 PM
The cambered bar is a cruel mistress, I was always awful with it, but when I first learned to box squat that's all they let me use initially because I was a plopper and wouldn't sit back slowly into it. You not knowing the bar was heavier and still crushing it shows us how much of a mental sport the iron game can be. Thinking the weight was lifter going in helped you had the visualization and confidence to crush it.
10-17-2012, 12:18 PM
Anyways, your last statement is definitely true. Actually reminds me of one of Stan Efferding's training sessions at Supertraining gym, where he was supposed to squat 855, but Mark Bell and some others thought he was going so fast they threw up an extra 10lb without telling him.
He has since hit 905 though, so he's moving on to bigger things
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