Toro Moving West(side)

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  1. 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.


  2. It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?
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  3. Quote Originally Posted by RicFlair View Post
    It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?
    Thanks Ric. I try my best to do this. I am just taking faith in the plan and hoping it works.

    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.
    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

  4. 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.

  5. Quote Originally Posted by RicFlair View Post
    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.
    I know what you mean, man. It's kind of a bummer lifting alone.
    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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  6. 10/08/12

    ME LOWER

    SEATED SSB GM
    135-3
    165-3
    205-3
    235-3
    245-3
    275-1
    255-1
    The guys giving me my cues at the end were totally f˙cking 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)
    40-6
    50-6
    55-6
    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.

    GHR
    BW-3x6 (used setup where knees totally on surface of pads)

    NARROW STANCE BELT SQUATS
    180-10
    225-6,6,6
    Legs pretty fried

    CALVES
    Done.
    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

  7. 10/11/12

    ME UPPER

    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)
    135-5
    185-5
    225-3
    255-3
    275-1
    285-1,1
    295-1
    300-0

    INCLINE DB BENCH
    50-10
    70-6
    80-6
    85-6
    90-6,6,3

    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
    95-10,3,3-16 rp
    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).
    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

  8. 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.

  9. Quote Originally Posted by RicFlair View Post
    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.
    Thanks for this suggestion, man. I will definitely think about doing something like this as well. Getting the groove down for it is a big thing. However, I have to check back to see if I added this to my log, but I was playing around with split squats on Friday, and HOLY CRAP did I destroy my glutes and balancing muscles! Evidently unilateral leg presses are NOT equivalent to other single leg work, haha. So, I will be doing more of this to help out with my other lifts. I'll update my log a little later after eating and catching up on some other threads.

    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.
    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

  10. Single leg stuff on the leg press is basically useless. I read a good Eric Cressey article on t nation discussing that.

  11. 10/12/12

    DE LOWER

    CAMBERED BAR SQUAT
    180+bar+120 in bands-12x2
    Nice, fast sets

    SPEED RACK PULLS (PIN 1) + 240lb bands
    135-2
    225-2
    295-1
    315-8x1

    SPLIT DB SQUATS
    20-5x10
    Just one DB, lol. It was hard

    DC LEG CURLS
    120-forgot what I did, didn't write it down. Hit 3 failure points.
    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

  12. 10/14/12

    DE UPPER

    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
    150-3x3 done
    Shoulders dont feel good, maybe from flaring, maybe just general tendonitis

    FOOTBALL BAR JM PRESS (weight taken as 45, forgot exact)
    95-10
    115-4x10

    TRICEP PUSHDOWNS
    75-10
    80-23,16,12 (to failure)

    NAUTILUS PULLOVER
    140-10
    185-10
    210-9,8,7+1

    YTW
    5lb-6,6,6

    EXTERIOR ROTATIONS
    10-12,12,12

    DC SEATED BICEP CURLS
    40-10,6,4-20 rp
    Big negatives plus static hold at end
    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

  13. 10/15/12

    ME LOWER

    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
    205-3
    245-3
    295-3
    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
    465-1
    480-0 ****, lost air on way down so I was SQUASHED
    475-1 PR

    NARROW BELT SQUATS
    180-6
    225-6,6
    250-6,6+1,6

    GHR (knees fully on pad)
    BW-6,8,7

    ROPE AB CRUNCHES
    120-15
    140-12,12

    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.
    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

  14. 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.

  15. Quote Originally Posted by RicFlair View Post
    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.
    I have become a big fan of this giant camber bar. The funny thing is some people complain about finding a good place for it on your back, but when I get under a bar it's as if I was born to squat with this bar. The bar moves itself into position and sits snugly between my traps and rear delts.

    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.

    Result?

    http://www.youtube.com/watch?feature...&v=a670rrsCrdY

    He has since hit 905 though, so he's moving on to bigger things
    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

  16. 10/17/12

    ME UPPER

    FLOOR PRESS (+52 ChainS)
    135-3
    185-3
    215-3
    235-2
    255-1
    270-1
    280-1,0 +10 PR <-- missed second one from bad form, as I descended hands weren't aligned with elbows so weight wasnt over forearms. When arms hit the ground weight toppled towards my face

    INCLINE DB BENCH
    55-10
    70-6
    85-6
    90-6,6,6,5 <-- huge improvement, probably because floor press didnt work pecs as much

    SEATED WIDE ROWS SS EZ BAR SKULLS
    210-6 // 87-6
    240-6 // 97-6
    240-6 // 97-6
    240-6 // 97-6
    240-6 // 97-6
    240 was very hard, sticking with this weight again

    FOOTBALL BAR CURLS
    105-8,4,2-14 rp
    DC rest-paused style

    FACEPULLS (above head)
    40-15,15,12

    Boy, I had a really bad time setting up for floor presses during all of my sets. I don't really know what it was, but it was just very hard to get into the groove tonight. Worse was my bench form was a little off overall, and instead of pressing the weight straight like I've been able to train I was back to my old ways of benching. It's like I had zero arch. Meh, still hit a PR though I guess, but it was ugly as hell.

    I'm going to ditch this lift from my lift rotation. If I'm putting up that weight on a floor press, even if it didn't have ANY chains on it, but I ****ing failed a 300 bench, then I highly doubt this lift is going to put anything on my bench.
    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

  17. 10/19/12

    DE LOWER

    Tons of foam rolling, remembered lats, also hit up shoulder area with lax ball and some RC work

    CAMBERED BAR SQUAT (+120 band tension)
    260-12x2

    SPEED RACK PULLS (pin 1) + bands
    135-2
    225-2
    295-1
    315-7x1
    Went pretty slow tonight so I shut it down after 7

    DB SPLIT SQUAT
    20-10
    30-10,10,10,10
    This was done with single DB

    DC LEG CURL
    130-12,7,4-23 RP
    rest-paused, long negatives

    HANGING AB RIPPER
    12,10,10
    controlled eccentric, almost negatives

    legs were fried, upper back really was almost unresponsive today so maybe thats why pulls were rather slow.
    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

  18. 10/21/12

    RE UPPER

    VBAR PULLDOWNS SS FACEPULLS (above head)
    100-20,20 // 30-20,20

    DB BENCH (Neutral grip)
    40-10
    60-8
    75-8
    85-8
    90-8,8,8

    PUSHUPS
    19,20- fail on second set
    wow, much better than the last time I did this.

    SSB JM PRESS
    115-16,16 one in tank, maybe lol.

    DB ROWS
    70-10
    75-10,10,10,10
    The way everyone at my gym are doing these these days annihilates the lats. It's almost like a bent over pullover, it's real nice but not the weight I'm used to db rowing lol

    HAMMER CURLS SS SINGLE LEG CALF RAISE
    45-12// 25x
    45-12// 25x
    45-12// 25x
    45-12// 25x

    Today's RE work I decided would be both flat bench, because doing decline without the leg holders is just ****ing retarded for me, and I wanted more repetition work. Barely got the last rep of last set actually, still had good form but that was with my ass kinda coming off to lock it out. I didn't go to failure on the SSB JM press because I didnt use a spotter for this, and pressing with that bar is already awkward (though it's really ****ing useful at the same time), but failing with it would probably be even more awkward than pressing it. Everything else went well. Everything kind of felt swollen/inflammed in my shoulder complex after my workout, but I had zero pain during the workout, except for during the pulldowns at the beginning for warmup. That was weird.
    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

  19. 10/22/12

    ME LOWER

    LOW BOX FRONT SQUAT (in harness, narrow stance)
    105-3
    145-3
    195-3
    235-2
    285-1
    325-1
    335-1 <-- max

    SLED DRAGS (1 trips = 25m)
    3 plates - 2 trips
    5 plates - 4x4 trips

    GHR (knee on pad)
    8,6,5

    ROPE AB CRUNCHES
    120-15
    140-12,12

    Man, those front squats were pretty bad lol. My technique is ass on those. It's hard to keep chest up, hard to spread knees, and hard to sit back. I actually have to be doign the first two pretty hard or I wont get past a few inches down from lockout. So, I dont know what was happening, but may revisit these. Don't know.
    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

  20. 10/24/12

    ME UPPER

    CLOSE GRIP INCLINE DEAD PRESS
    135-5
    185-3
    215-2
    235-1
    245-1,1,0 - real hard reps, not great form. 245 might be my max, people said I hit it but I wasn't sure I kind of felt my ass go up a little, but it might have been on bench still (bench is super small, my knees can literally touch the ground when doing incline work).

    DB BENCH (elbows out)
    60-8
    75-8
    85-8
    95-8,8,7,8

    EZ SKULLS superset UNDERHAND SEATED ROW
    97-5+1 // 240-8 <-- missed last one with skulls, had a lot of body english
    97-6 // 240-8
    97-6 // 240-8
    97-6 // 240-6

    DC FOOTBALL CURLS
    115-7,3,2-12
    great negatives

    YTW
    8-6,6,6
    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

  21. 10/26/12

    DE LOWER

    CAMBERED BAR SQUAT
    285+120lb in bands - 10x2
    Slow on first few sets, was better afterwards. Had a really hard time getting hips to open up at the bottom for some reason

    SPEED RACK PULLS (PIN 1) + bands
    135-2
    225-2
    275-2
    315-1
    345-8x1
    These were nice and fast except last 2

    SPLIT DB SQUAT (only one DB)
    30-10
    40-10
    50-10,10,10

    DC LEG CURLS
    140-13,6,4-23 rp
    huge negatives

    HANGING AB RIPPER
    3x12

    CALVES

    Done. My DE squats were almost more like 5x2 due to the slow speed on the first few sets. But at least I hit a good number of sets with some degree of speed. My rack pulls were nice and fast. I found out that what must have happened last week was that the pins on the rack holding the bands must have been a few inches lower than I always set them, and I must not have noticed, so the extra band tension was just too much. Those split squats are still killer, and they pump up my legs like widowmakers in DC. So, good session.
    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

  22. It's always difficult for me to get speed on rack pulls because you cannot really pull that slack out of the bar. Any tips? Also are you completely raw in your lifts or do you use shirt or suit??

  23. Quote Originally Posted by RicFlair View Post
    It's always difficult for me to get speed on rack pulls because you cannot really pull that slack out of the bar. Any tips? Also are you completely raw in your lifts or do you use shirt or suit??
    Well, at 315 and with bands, the bar is usually already bent so there's no slack for me to pull out of the bar. It's just grip and rip, really (although not really because I like to take my breath after I've gripped the bar). Are you saying that's not your experience?

    I don't have a shirt, briefs, suit or anything, so I do all my work raw. Just a belt. My grip is actually very strong so I don't even use wraps, either, for anything except snatch grip rack pulls. As an aside, I can take regulators off of gas tanks with just my hands - dont use a wrench.
    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

  24. 10/28/12

    DE UPPER

    VBAR LAT PULLDOWNS SS FACEPULLS
    100-20 // 40-20

    SPEED BENCH (+60lb bands)
    145-3x3 with 3 different grips
    155-6x3 sets of 3 with 3 different grips, repeated twice. Close grip reps were slow, wides were fast.
    Shoulders no problem today

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

    TRICEP PUSHDOWNS
    80-25,17,12 to failure each time

    NAUTILUS PULLOVER
    140-10
    190-10
    210-10,8,8

    YTW
    8-6,6,6

    DC SEATED BICEP CURLS
    45-6,4,4-14 rp
    big negatives
    Tried out my fatgrips on these to see how they'd feel. Turns out this ring finger on my left hand, the one I've injured twice playing basketball or football, must be permanently damaged, and therefore cannot handle the turning motion associated with bicep curls when I use the fat grip. Shouldn't be a problem though with a fixed grip.

    Comments about workout in the log.
    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

  25. I noticed you have a DE AND ME but also a RE? Is that a recovery day??
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