Toro Moving West(side)

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    **Deload**

    11/19/12

    ME LOWER

    BELT FREE SQUATS (weight on machine)
    90-10
    135-10
    180-10
    225-7
    215-8
    These kind of sucked, it was hard, and while I went to "near failure" loosely speaking if I was going balls to the wall I coulda probably doubled the reps. I just didn't have it in me.

    REVERSE HYPERS
    90-10
    135-10,10,10
    Completely controlled reps, pause at full contraction

    GHR
    12,10,12

    ROPE AB CURLS
    140-12,12,12

    Called it a day. Worked up a real big sweat but just not feeling the gym. I guess that's why it was time for a deload
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

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    **Deload**

    11/21/12

    ME UPPER

    SINGLE ARM REVERSE FLYS
    60-10,10,10

    BAMBOO BAR BENCH
    95-20,20
    115-20,20
    135-20
    All weights dangled on quad bands

    DIPS
    3x15

    NEUTRAL GRIP PULLUPS
    8,8,8

    RED BAND FACEPULLS
    100

    GREEN CHOKE BAND TRICEP PUSHDOWNS
    100

    Holy **** did the bamboo bench light up my bench muscles! My lats were insanely pumped from all the damn shaking around. It was ridiculously hard to get 20 reps at all those weights. Had to really tighten up. Everything else was pretty good. It was a very fun workout, to be honest, although the pullups were highly disappointing. I do weigh about 10-15lbs heavier now than I did before I picked up powerlifting, though (I did 10 back when I first began), but still kinda lame. Anyways, gives me something to work on. I had a lot of fun doing dips again. I had laid off for a good deal of time because of my shoulder impingement, but it looks like I can do them somewhat pain free again. Therefore, my next meso might include dips and pullups where appropriate.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    With west side do you just take a deload when you feel you need it? I've been going for about 3 moths and still haven't taken one.
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    Quote Originally Posted by RicFlair View Post
    With west side do you just take a deload when you feel you need it? I've been going for about 3 moths and still haven't taken one.
    As needed, yes. Pay good attention to your body though, and at some level understand that if you're not at least deloading the speed work every 6 weeks you should check to see if you're doing it right (are you fast or explosive enough?). Max work, general rule of thumb is probably 4-8 weeks. Some people can really go hard on it depending on your recovery (sleep patterns, supplements, volume of training used throughout the week).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    **Deload**

    11/24/12

    DE LOWER

    SPEED SSB SQUATS (no bands)
    205-12x2
    very explosive, bar popped off of my back every rep/set

    SPEED DEADLIFTS (no chains)
    315-8x2
    fast reps

    LEG PRESS (weight minus carriage)
    3 sets total, worked up to 630-20 reps. This leg press machine is so awesome, I can go real deep and my back is supported 100%

    GHR
    12,12,12

    HANGING AB RIPPER
    12,12,12

    BICEP CURLS!!!
    40-12,10,10

    Great day. The squats were real fast and explosive, as were the deadlifts. Sometimes I felt like I was going to clean the deadlifts. The leg press was real awesome, however, my knee was feeling a little weird during some of these sets/reps. It kind of hurt off to the inside of the knee, a stabbing/cracking pain, but it was immediate and left as soon as it came. Happened a few times at most.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    11/25/12

    RE UPPER

    DB DECLINE BENCH
    45-10
    60-6
    75-6
    85-6
    95-6
    100-6,6,6
    105-6,6

    TATE PRESS
    25-10
    35-10
    40-10
    45-10,10,10

    VGRIP PULLDOWNS
    160-12
    180-10,10,10
    Shoulders screaming at me so I stopped

    TRICEP PUSHDOWNS to fail

    Good "welcome back" session, sort of. I hit the declines pretty hard and at a weight that pushed me. I had a real hard time with the 105s, partly due to setup issues (not a true decline bench but a rigged one), and so I wasted a good deal of energy on setup but hit everything hard regardless. The Tate presses kind of sucked but triceps still felt worked in a different way. The last exercise, the pulldowns, were strange. I was doing them by relaxing/stretching the lats before beginning, then initiated by retracting shoulder blades then pulling with my lats (this is proper form, I know). But after rep 6 or 7 that lat stretching would actually kind of hurt, in not a necessarily good way. At first it was good, but then it progressed into a really nagging pain. It also began after like rep 5 or 6 on the last set, so I didn't go any further. Had some other stuff to do today so stopped here after pulldowns (well i did do a set of tricep pushdowns as well, as I mention). That's all, fast and easy.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    11/26/12

    ME UPPER

    BOX SQUATS (started with straight bar, moved to buffalo bar, box 1.5-2" below parallel)
    145-5 <-- pain in shoulder hit hard
    235-3
    285-3
    325-1
    375-1
    415-1
    435-1 <-- easy
    455-1 <-- it was ok, not much straining at all but much slower than 435
    475-0,1 +20lb PR (+5lb PR I believe from cambered bar)

    STEP-UPS
    30-6
    40-6
    60-6
    70-6
    75-6

    While step ups helped my shoulder pain a lot, it was just way too intense and I had to go home to take some medication. This shoulder impingement related to squatting is a true pain in the ass. I tried to set up with a wide grip on the bar this time as many people have said this helps with their shoulder pain. Sadly, I still got shoulder pain only 1 warmup set into my workout. It never ends...

    As for my squats, I think I had a little more in me. My problem was my form was really eating dirt towards the end, somewhat due to pain but also just due to me not greasing the groove all that much (for my experience, anyways), so I think I could have hit like 5 or 10lb more, but I really strained hard for that 475.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    11/28/12

    RE UPPER

    BB BO ROWS
    135-8
    185-6
    225-6
    275-6
    295-6
    315-6,6,6
    Surprisingly great form, except second set was a little funny at first because I was rowing bar way too high

    GREEN BAND PULLUPS
    6,6

    NEUTRAL GRIP PULLUPS
    BW-6
    +26-4

    VBAR ROW
    180-15
    200-12,12

    HAMMER CURLS
    50-12,12
    55-10,9

    SINGLE REAR DELT FLY
    75-6
    90-10,10

    What a big overall back pump. This was a real fun workout, and I breezed through it somewhat. I was kind of having a head fog during the bent over rows between sets, but afterwards I kind of picked things up and pushed ahead. Now, I know I did my other pullup work after BO rows, which I've been blessed one way or another for being able to feel all throughout my back, but still I was disappointed with my performance with the pullups. I guess the abnormal volume of BO rows really sealed the deal there. This was mostly form work, although it also gave me a pump. Everything else was pretty good. No pressing done today due to shoulder impingement, which totally disappeared into the background during my back workout. First time in the past couple of days it didn't bother me at all, which was nice. Deadlifting Friday. May bench for a max on Sunday, we'll see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Good workout man. Those are some heavy ass rows. What's your grip like?

    I'm also thinking of switching to westside after another cycle or 2 of 5/3/1
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    Quote Originally Posted by Sean1332 View Post
    Good workout man. Those are some heavy ass rows. What's your grip like? I'm also thinking of switching to westside after another cycle or 2 of 5/3/1
    I like pronated grip with my rows. After 275 I use a hook grip (actually on these I used the hook at 275 since I was doing sets of 6 all the way up to my working sets, and I can't do more than 2 otherwise). Westside is definitely a cool program. I am not going to lie, but I really want to go back to DC training. Funny, the only thing that was holding me back was having a training partner (you have to go to concentric AND static failure on upper body exercises), but now that I can't even touch a straight bar for squatting I'm not too sure what to do. For now I'll stay here, at this gym with this training system, since it's kind of nice. Squats are definitely going up! It's funny because since I started training my bench and deadlifts always went up but my squats sucked.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    There's a lot of nice work in here, man. I've been following for awhile but your last post has me curious:To what element of Westside training, or anything else you've been doing recently, do you attribute your squatting improvements?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    There's a lot of nice work in here, man. I've been following for awhile but your last post has me curious:To what element of Westside training, or anything else you've been doing recently, do you attribute your squatting improvements?
    My squat went from a 380 for 1RM in July last year to a 405 for 4 clean reps in April along with a 315 for 20 reps. That was through DC training. I got really burnt out on that, and I had no partner, so I just dicked around till July/August of this year when I began westside.

    Now as you see I hit 475. I honestly couldn't tell you what specific element of westside is responsible. My form actually still sucks a lot and I need to video it so I can finally see what everyone is talking about. Basically, I go back, then vertically down, then back again when I squat, as opposed to a clean C or J motion. I think there's some sort of disconnect in my mind when I am pushing my hips back while pushing my knees out. I think I almost do one then the other to get down.

    One thing that is really interesting is that I basically matched my giant cambered bar squat with a straight-bar squat. That's highly unusual considering the camber bar usually pulls you forward, making you have to fight the motion by pushing your head back against the bar. This normally makes the movement much harder than a squat with a traditional bar. That I barely matched that PR rather than blow it out of the water shows something is wrong with my technique which I am always trying to improve on.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    11/30/12

    DEADLIFT DAY

    DEADLIFT
    135-3
    225-3
    315-3
    405-1
    455-1
    495-1
    525-1
    555-0,1 +20lb PR

    SSB GOODMORNINGS
    115-5
    155-5
    185-8
    205-8,8,8,8
    Big abductor stretch, hammies feeling it

    GHR HYPERS
    BW-10
    25-10
    45-15,15,15
    Hamstrings feeling blown up

    HANGING AB RIPPER
    12,12,12

    This was a monumental day. Man, I feel like this week has been kicking me in the ass all sorts of ways. By tonight, I was really just pissed off. I took some time to warm up, starting off with kettlebell swings. I knew that jumping into deadlifts really doesn't do it for me. Ever since I've done DC training, which places deadlifts as the ASBOLUTE LAST workout of the day, I have to have a real good warmup before deadlifting or else I just suck ****. Even if I squat max effort or balls to the wall before deadlifting, I will still pull better after doing that than if I just loaded the bar with plates first thing in the gym and started pulling. Weird.

    Back to the story, I approached all my warmup sets well and pulled each one with lots of speed. I got up to 405, decided to do a single instead of the usual 2-5 reps, because I felt it was too much effort to reset and re-pull (laziness). Got up to 525, and now I just let all the things on my mind out, had this strong, emotional release of sorts (was surprising), went to the bar, and pulled. Barely got it 1-2 inches off the ground before it came to a dead stop. I was so pissed. Took a moment, changed the song from Slayer to this one song that I used to listen to back in the day when I first pulled 500 (with straps, though). Jacked up the volume. I was pissed. I was in the zone. Walked up to that bar, let out a single, short shout, gripped it, and ripped it. Boy, was it a struggle! I swear that must have been an 8 second battle. I had to let out the micro-bursts of air to keep the pressure in my head low while continually pushing out and down on my belly. Got it to my knees, and the thing ****ing stops moving. I keep on fighting and fighting, start squeezing my glutes hard, and that bar finally resumes moving, locks out very fast. I was so thrilled. Everything that happened this week suddenly didn't matter.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Good job on the PR. That's some solid weight there. I know how you feel. I spent the whole week feeling like **** but took my time and focused tonight. Good liftin man
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    Quote Originally Posted by Sean1332 View Post
    Good job on the PR. That's some solid weight there. I know how you feel. I spent the whole week feeling like **** but took my time and focused tonight. Good liftin man
    Thanks, Sean. I definitely got beat down by this week, but I managed to shrug (pull?) it off
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/02/12

    ME UPPER

    BENCH
    135-3,3
    185-3
    225-3
    255-1
    275-1
    295-1
    310-1
    315-1 +15lb PR (met lifetime PR set back in Feb/March)

    DB ROLLING EXTENSIONS
    30-6
    45-6
    50-6,6,6

    VBAR PULLDOWNS TO LOW STERNUM
    160-8
    180-8
    200-8,8,8,8

    REVERSE PEC DEC FLYS
    90-10
    110-10
    120-10
    135-10

    PINWHEEL CURLS
    55-8
    65-8
    70-8
    75-6

    Had yet another good day today! I was feeling like total crap, physically. My lower back was really aching, hamstrings aching, all despite coming in last night for a little mobility/rehab session. I thought I was fine because I left last night feeling real good, but this morning showed me differently. Anyways, tried the bench, had ZERO issues in shoulder, so I just kept going till I hit 315. Everything past 225 (225 really sucked as a set, I don't know why) flew up real fast, including 315. I must have taken only 1-2 seconds on the concentric. I had a really weird thing happen, though. My right arm lagged behind my left arm, despite my form being on point till I touched the bar on my chest (lower sternum). But I still completed everything fine.

    I also found out I have zero lower traps, lol. So therefore I did some low VBar pulldowns to target that area, as well as the double handed reverse pec dec.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/03/12

    ME LOWER

    LIGHTENED CAMBERED GOODMORNING (-doubled up red mini, weight unknown)
    205-5
    245-5
    335-5
    425-5
    445-5
    465-0 lower back was cashed, racked weight

    REVERSE HYPERS
    90-8
    180-8
    230-8,8,8

    GHR
    12,12,12

    Guys, take notes. This whole week is a perfect way to get your lower back to hate you, badly. Last week was squat max on Monday, bent over rows on Wednesday, deadlift max on Friday, bench yesterday (actually felt a little good for my back), and now good mornings. Anyways, still made it a good session and I stuck with a 5RM. Couldn't even touch the 465 after 5 minutes my back was so sore. The reverse hypers normally tax my lower back even further, but today they felt pretty awesome. Maybe it was because I did them real good for once (somewhat of an isometric hold at peak contraction followed by hard eccentric). Followed up with GHRs and called it a day. I'll do calves and abs tomorrow. I'll also measure band tension later. I am going to guesstimate that it was about 45-60 lbs off at the top and -130-160 at the bottom, but I don't know and will check tomorrow.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Just caught up on the whole log. Solid work and good info. Will be following. Keep up the good work, and show your back some love man! Haha

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    Quote Originally Posted by rob112 View Post
    Just caught up on the whole log. Solid work and good info. Will be following. Keep up the good work, and show your back some love man! Haha

    Sent from my iPhone using Am.com
    Hey rob. Thanks for the support. Are you into powerlifting as well?

    I just got back from the gym. I decided to go do a session of HIIT since I've dropped all my conditioning work for the past 2-3 months ... at least it's been a while. By the end I was on the floor just trying to find a comfortable position to lie on. I'm still holding on to a little bit of nausea. How am I supposed to eat my biggest meal of the day? Lol
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Well, I am getting into the power lifting style workout, particularly westside, as of late. The more I read the more I like it. Figured what better to do then follow some people who have the experience with it.

    Still doing more BB rows, military press variations, and pull ups then this calls for. Weird not emphasizing them to me still lol. I'm a newb to non-bodybuilding splits still.

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    12/05/12

    ME UPPER

    WIDE FOOTBALL BENCH (+52 chains)
    135-3,3
    185-3
    225-1
    245-1
    255-1 ****ing killer
    Shoulder acting up, had to shut it down

    INCLINE DB BENCH (+fat gripz)
    60-10
    75-6
    85-6
    90-6,6,6

    BANDED PULLUPS S/S SLANT BAR PUSHDOWNS
    BW-6 // 90-6
    BW-6 // 100-6
    BW-6 // 110-6
    BW-6 // 120-6
    +10-6 // 130-6

    YTW
    10-6,6,6

    HAMMER CURLS
    45-12
    55-12
    60-8,8

    Did some lower lat shrugs somewhere in here, too.

    Well, today was an off day for me. I was using our competition bench for today, which is actually kind of ****ty compared to one of the movable benches. It's easy to slip off on it. This was bad for my shoulder. Anyways, used it, benched, and my shoulder impingement was acting up. 255 took me way too long to lock out so I shut it down. The rest of the workout was fine, pain free. Used fat gripz on the incline bench for a little fun.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/06/12

    DE LOWER

    30 minutes on the floor doing MFR for back, lats, IT, adductors, hamstrings, hip flexors, glutes ... was pretty long, but I felt really loose

    GIANT CAMBERED BAR SQUATS (+120lb band tension)
    240-12x2
    Super fast sets, wow

    SPEED RACK PULLS (pin 1, +quad red bands)
    315-8x1
    thumb having issues, sets were good though

    SPLIT DB SQUAT
    30-8
    40-10
    50-10
    55-10
    60-10

    DC LEG CURLS
    150-13,6,4-23 rp
    great negatives

    HANGING AB RIPPER
    12,12,12

    Great session, real fast off of everything. I didn't push myself hard enough though on the split DB squats. I was starting to have some strange feelings in my thumb so I didn't want to put myself out of commission due to doing stupid split DB squats that screwed up my hands. Otherwise no complaints.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/09/12

    DE UPPER

    SPEED BENCH (+60lbs bands)
    155-9x3
    Started off slow, sped up fine throughout. Triceps dying by 6th-7th set tho haha

    FOOTBALL JM PRESS
    95-10
    115-10,10,10,10
    First 3 sets were more extension-like on concentric, last 2 were extension followed by press

    NAUTILUS PULLOVER
    140-10
    170-10
    210-10,10,10

    YTW
    10-6,6,6

    DC BICEPS
    45-9,5,4-18 rp
    Big negatives

    REVERSE CURLS
    130-20

    Decent workout. Kinda sucked the first couple of sets of DE bench, but it picked up after there. I obviously didn't warm up nearly enough. Might take a few sets with 95 next time just to warm up well.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/10/12

    ME LOWER

    CAMBERED BAR SQUAT (+green bands)
    155-5
    205-3
    245-3
    295-1
    335-1
    365-1
    385-1
    405-1 <--max

    REVERSE FRONT SQUAT LUNGE
    95-3
    125-3
    135-3
    155-1
    This sucked too much, quit it

    ABS

    Good session. Training partners did the reverse front squat lunge, but it sucked hard. I suck so bad at lunges. Might do something tomorrow, but tomorrow I have a lot going on in my life so maybe not. We shall see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Damn, lost my log to all the other threads getting bumped.

    12/12/12

    ME UPPER

    CLOSE GRIP INCLINE DEAD PRESS
    135-5
    185-3
    215-2
    235-1
    245-1 much better form
    255-1 blah, ass came up but I put it down and resumed pressing (so kind of not a 1RM, but sort of a 1RM) <-- +10lb PR

    DB BENCH ELBOWS OUT
    60-6
    70-6
    80-6
    90-4,6,6,6
    Kind of did these in a weird way as guided by my trainer - didn't really like it, don't know if I'll do it this way again

    SEATED SUPINATED LAT BAR ROW
    210-8
    240-8,8,8,8

    SUPERSET WITH TRICEP PUSHDOWNS
    110-8
    150-8
    175-8
    195-8
    220-8,8,8,8

    REAR DELT FLYS
    105-10
    120-10
    135-10,10

    HAMMER CURLS
    55-12
    60-9,8

    Damn, long session. Getting ready to kill my dinner. For those that didn't catch it first page, it's still the same - 9oz ground beef, 7oz salmon, big tub of oatmeal in milk + honey and scoop of protein powder, 2 pop tarts (was frosted wheaties for a while, cycling back in the pop tarts ), tall glass of milk, and mixed berry bowl.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/14/12

    DE LOWER

    CAMBERED BAR SQUAT (+120 bands)
    260-12x2
    Fast, easy. I don't know why, but this stuff flew up

    SPEED RACK PULLS (+quad red bands)
    345-8x1
    Good speed to ok speed to some grinders, absolutely zero hitching though

    DB SPLIT SQUAT
    40-10
    60-10
    70-10,10,10
    Started to use two dumbbells to distribute load to work on balance slightly differently and hopefully have a little carryover to improving my lunges

    DC LEG CURLS
    160-13,6,4-23 rp
    great negatives

    HANGING AB RIPPER
    3x12

    Great workout. Everything felt super easy, though. It was really weird. Wonder if it was that blondie I had for lunch
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  27. Registered User
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    12/16/12

    RE UPPER

    DB DECLINE BENCH (+fat gripz)
    40-6
    60-6
    75-6
    85-6
    95-6
    100-6,6
    105-6,5,7 <-- had to make up for missed rep

    DIPS
    BW-10
    26-10,10 <-- was fine on shoulder
    36-7 <-- felt weird on shoulder

    TRIANGLE BAR PUSHDOWNS
    70-10
    90-10
    100-10,12

    GREEN BAND PULLUPS
    8,8,8,8

    REAR DELT FLYS
    120-10,15,15

    So that you all know, every time I do decline bench I'm not actually using a real decline bench nor even a situp thing. I'm actually using just a normal bench propped up on two bumper plates and a rubber pad. So, what sucks is that it's a little weird even using your legs in the movement, especially since I'm tall. Quite frankly, I can't use much leg drive in the movement because of this, and therefore decline db pressing is actually slightly harder than flat db pressing. Also, doing the db declines with fat gripz was hell, lol. Having the 105s rolling around your chest, each the weight of a small girl, was wild if you weren't tight.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  28. Registered User
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    12/17/12

    ME UPPER

    FRONT SQUAT (HARNESS)
    95-7
    135-5
    185-2
    225-2
    275-1,1 <-- first set was horrible form
    315-1
    345-1 +10lb PR

    SNATCH GRIP RACK PULL (pin 5)
    135-5
    225-5
    315-5
    405-5
    455-5
    485-4 <-- was very hard

    GHR (knees on pad)
    8,7,6

    ROPE AB CURLS
    120-15
    140-12,12

    Phew, upper back is trashed. Legs are trashed. It was a great session. It has also been a very long time since I've thrown around heavy weight like I did today. I miss it - it's fun to do it every now and then.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  29. Registered User
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    12/19/12

    ME UPPER

    Did some extra rolling on the lats. Normally I kind of do a side-lying superman stance and just foam roll the lat in that dimension, up and down. This time I started out in same position but almost totally supine, going up from the low lat up to the middle/top area of my rear delt. Then I turned slightly to my side and did it up and down that way. Finally, I just rolled in the area inside my armpit to hit both the lat insertion and tricep insertion.

    2-BOARD BENCH
    135-3,3 <-- first three were really horrible, next three nice and explosive
    185-3
    225-3
    added boards
    265-3
    285-1
    305-1
    315-1
    320-1 <-- max effort, first time movement so PR
    last one was pretty rough, great form though but knee came inside, lost some leg drive, and hurt my knee

    JM PRESS
    95-6
    115-3
    135-6
    145-6,6,5

    **partner competition at gym**
    250m row while other holds 45lb kettlebells
    3 rounds each
    We won the event clocking in well under 6 minutes. Sadly timer broke. Legs were totally numb/paralyzed

    TRICEP PUSHDOWNS
    150-8
    195-8
    220-8,8,8,8

    HAMMER CURLS
    60-10,10,10
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  30. Registered User
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    12/22/12

    DE LOWER

    Lots of rolling around on the ground, upper back, lower back, 3 lat angles, abductor, ITB, hamstrings, hip flexors. No lax ball for glutes.

    CAMBER BAR SQUATS (+100lb band tension?)
    285-10x2
    Nice and fast. However had serious issues working in the monolift by myself which made things a little frustrating

    SPEED RACK PULLS (pin 1, +quad red bands)
    375-7x1

    DB SPLIT SQUAT
    50-10
    70-10
    80-10
    90-10
    100-10
    Weight represents total of 2 dbs

    DC LEG CURL
    170-12,5,3-20 rp
    great negatives

    HANGING AB RIPPER
    3x12

    Great workout. Great speed on squats, but I kept hitting the stupid ass hands of the mono on my way up. That irked me, as well as dinked my lower back just a tad. Had no issue with pulls, though. First, 4th, 6th pulls were pretty slow, the others were nice speed. All locked out.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/23/12

    DE UPPER

    Some PVC rolling of the upper body, upper/lower back + 3 lat angles. No other prehab or warmup done

    SPEED BENCH (+60lb bands)
    175-9x3
    Great reps, but trashed my triceps in the process. My middle grip reps were slow, though, actually.

    FOOTBALL JM PRESS
    95-10
    115-10
    120-9,9

    NAUTILUS PULLOVER
    140-10
    175-10
    210-10
    230-9,8

    YTW
    10-6,6,6

    DC BICEPS
    50-10,5,3-18 rp
    Big negatives

    REVERSE CURLS
    140-20
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  32. Registered User
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    12/25/12

    ME LOWER

    SSB SQUATS
    155-5
    245-3
    295-3
    335-1
    385-1
    405-1
    425-1 <-- PR +20lb
    440-0

    ELEVATED REVERSE LUNGES
    Couldn't do any. Had zero balance even with bodyweight

    GHR
    BW-10
    +25-8
    +35-6,6,5

    D-HANDLE PULL-THROUGHS
    120-10
    150-10,10,10

    What a great day. Heh, you can tell I got way overambitious on the ssb squats and attempted a 35lb PR on them. As I descended I felt a little relaxation on the box, and when I tried to explode it was just zero, and I started folding in half. It broke the point of no return, so I dumped it. Still felt great. Really sucks about the reverse lunges, don't know what my inability to do a lunge is about, so I went ahead and murdered my glutes and hammies.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  33. Registered User
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    Is it both legs on the lunges? Since I started doing a lot of bilateral assistance work I've noticed major differences in balance on each side.

    Sent from my iPhone using Am.com
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  34. Registered User
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    Quote Originally Posted by rob112 View Post
    Is it both legs on the lunges? Since I started doing a lot of bilateral assistance work I've noticed major differences in balance on each side.

    Sent from my iPhone using Am.com
    Yeah man. Any time I try to do lunges I just go all over the place, and I can never stop the descent in time to prevent my knee from crashing to the ground. Honestly if my knee continues to crash to the ground, I quite frankly will not be seen doing lunges ever. I don't want to have arthritis in my knee at 30 years old or earlier from doing some stupid exercise that nobody cares about and that could easily be replaced by something else to push up my squat. I have been doing lots of other unilateral work, like split squats and stepups. That's why I don't know why lunges give me such a hard time.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Have you had many ankle injuries/sprains in the past?
    M.Ed. Ex Phys
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    Quote Originally Posted by Torobestia
    Yeah man. Any time I try to do lunges I just go all over the place, and I can never stop the descent in time to prevent my knee from crashing to the ground. Honestly if my knee continues to crash to the ground, I quite frankly will not be seen doing lunges ever. I don't want to have arthritis in my knee at 30 years old or earlier from doing some stupid exercise that nobody cares about and that could easily be replaced by something else to push up my squat. I have been doing lots of other unilateral work, like split squats and stepups. That's why I don't know why lunges give me such a hard time.
    Ah that sucks. I wouldn't do them if I was gonna risk hurting myself as you say. Squat big and then get hurt for a lunge(even though it's a good exercise).

    Interesting what question by Rodja bc I myself have sprained my ankles a ton of times since two of my hobbies when I was younger were basketball and skateboarding. Guess these things can come back to bite.

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    Quote Originally Posted by Rodja View Post
    Have you had many ankle injuries/sprains in the past?
    I've had some playing baseball back in high school and dicking around in college, but I don't think anything out of the ordinary (like a skater might have).
    Quote Originally Posted by rob112 View Post
    Ah that sucks. I wouldn't do them if I was gonna risk hurting myself as you say. Squat big and then get hurt for a lunge(even though it's a good exercise).
    Yeah, I've always understood them to be a pretty good exercise and many's favorites for accessory leg work. It's also weird considering last year I was able to do jumping lunges totally fine. But even with no weight in my hands, if I try to do traveling lunges, or reverse lunges, as soon as my foot leaves the floor and travels it's like it has no idea where to go, and the next thing I know I just crash on the floor.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/26/12

    ME UPPER
    REP DB PRESS (plus fatgripz)
    100-11,10,10-31 <-- PR +2 reps

    EZ SKULLCRUSHERS
    87-6
    97-6
    107-6
    112-6

    FOOTBALL INVERTED ROWS
    BW-6
    40-6
    60-6,6,6,6
    70-4

    LATERAL RAISES superset NEUTRAL GRIP PULLUPS
    20-8 // 7
    30-8 // 7
    35-8 // 5
    40-8 // 5
    Stopped rep or 2 shy of failure on pullups.
    Last set of lateral raises I used a lot of body english, lol

    PINWHEEL CURLS
    60-14

    Phew, what a workout. Those db benches were brutal. Almost felt like I was going to tear a pec on the last set of them (flared elbows towards the end, lol), but I managed to lock it out. Last rep I did lift my ass off the bench when I blasted them off the chest, but I put my ass back on the pad. Also, almost had 12 on first set, so I went ahead and included my last "cheat" rep (#10) as a real rep in my total count.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/28/12

    DE LOWER

    SAFETY BAR SQUATS (+120 bands)
    210-12x2
    Real fast

    SPEED DEADLIFTS (+108 chains)
    365-8x1
    Mostly fast, a couple slow

    STEPUPS
    50-10
    60-4x10

    DC LEG CURLS
    180-10,4,3-17 rp
    big negatives
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    12/31/12

    ME LOWER

    BOX JUMPS
    -Box on small side - x7
    -Box on base - x7
    -Box on tall side - x7

    5 PIN RACK PULLS (+quad blue bands, ~200lb tension)
    135-5
    185-2
    225-2
    275-2
    315-1
    335-1
    355-1
    365-1
    390-1 PR

    DB LUNGES
    30-6
    40-6
    50-6
    70+20lb vest-4
    80+20lb vest-4
    90+20lb vest-2

    Shut it down when form started to get messy. I guess I have to somewhat stretch out the big toe to allow it to achieve greater ROM. Lunges went very nicely for once. No crashing at all, did it at most twice, once on each knee on diff sets. Pretty happy with it. Will go in tomorrow for a small workout hitting my hammies. Glutes feel totally trashed though, haha. That rack pull was between 590 to 600lb at the top.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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