My "Attempt at Westside" Log

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  1. Bench bothers my back far more than squats or deads. When's the last time you did some unilateral thigh work (e.g. Bulgarian split squats, walking lunges, etc.)?
    M.Ed. Ex Phys



  2. I did lunges a week ago. The last time I consistently did unilateral leg work was September or October, when we could go outside to do walking lunges. I definitely noticed that I need to include lunges after last week. They work well for me. I've tried split squats, but I've never really committed to them. I think I'm doing them poorly.
    Why do you ask?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. Quote Originally Posted by herderdude View Post
    I did lunges a week ago. The last time I consistently did unilateral leg work was September or October, when we could go outside to do walking lunges. I definitely noticed that I need to include lunges after last week. They work well for me. I've tried split squats, but I've never really committed to them. I think I'm doing them poorly.
    Why do you ask?
    A lack of unilateral work will result in tight hips because you're not stretching out the glute med/min.
    M.Ed. Ex Phys


  4. My hips do feel like shyt, even with lots of foam rolling and a less aggressive squat stance. In fact, my hips feel terrible right now from benching. What are your thoughts on a two or three week minicycle of unilateral-only lower body to give my back a break and loosen up my hips?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  5. Quote Originally Posted by herderdude View Post
    My hips do feel like shyt, even with lots of foam rolling and a less aggressive squat stance. In fact, my hips feel terrible right now from benching. What are your thoughts on a two or three week minicycle of unilateral-only lower body to give my back a break and loosen up my hips?
    It should help to loosen them up, but remember to maintain after that. I usually do them at least once every 2-3 weeks, but, in your case, I'd recommend more frequency since you're a raw lifter.
    M.Ed. Ex Phys

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  6. w w w . y o u t u b e . c o m / w a t c h ? v = Q a _ j f j V u f n A

    w w w . y o u t u b e . c o m / w a t c h ? v = C -g h w f p 1 A I 4

    w w w . y o u t u b e . c o m / w a t c h ? v = c 1 r d n F K k K S o

    Remove the spaces and you have a video.

    These are the first three sets of DE bench I did on Wednesday. It's 205 straight weight. Anything you notice would be appreciated. One thing I saw right off the bat was I'm not as sturdy as I thought I was, and the narrow grip sucked, I couldn't spread the bar or sufficiently tuck my elbows.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  7. You're nice and tight throughout the lift. My only concern would be that your feet are too far back and might limit leg drive at max weights. You don't want to be all the way on your toes, but a shift towards the ball of the foot is plenty. You've got a hell of an arch and that will only benefit you. Try to get a video of 85-90% up as well to see where you start to lose technique or where your current weaknesses in the chain exist.
    M.Ed. Ex Phys


  8. Thanks for the assessment. I wondered if my feet were too far back. I'm still trying to find where to place my feet so I can drive to the max while keeping my ass on the bench. I've got overzealous on foot placement here and forgot the main goal at hand.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Quote Originally Posted by herderdude View Post
    Thanks for the assessment. I wondered if my feet were too far back. I'm still trying to find where to place my feet so I can drive to the max while keeping my ass on the bench. I've got overzealous on foot placement here and forgot the main goal at hand.
    Your upper body is 100% picture perfect and your lower body tightness is exactly where it needs to be. Foot placement will come with time and remember to take in big air into your belly before you start your set.
    M.Ed. Ex Phys


  10. My second three sets were much tighter and faster because I remembered to hold my air for all three reps. That was a mistake I made that I had forgotten about. I usually remember to get my air because it shortens my ROM close to an inch. On lighter sets of floor press before I lose some arch (~245), I can touch.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Hey, I took those videos.

  12. Quote Originally Posted by lamonster14 View Post
    Hey, I took those videos.
    Finally you're in here! You were close enough to smell the greatness, man. I deleted the deadlift video out of embarrassment.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. 1/18 Rehab Day 1

    DB Bench
    70x20
    80x15
    90x15
    100x12x2

    CG Incline Press
    135x15
    155x12,10

    Dip Machine
    3 platesx15,15,20

    JM Press
    135x8
    135+chainx6

    Ab Wheel (standing for 6, drop to knees, rep out)
    3 sets of 20

    Standing DB Side Bends
    100x12x2

    Lunges
    Barx20
    65x20
    85x12 (fatigue)
    95x6

    Longer session than I wanted today. The first part I was working with a friend and a guy he's showing the ropes while they did chest/tri. It was still good assistance work, I just visualize as if I'm benching, but I didn't arch today. The ab work coupled with the lunges really helped my back tremendously. Best it's felt in almost a month. Hips felt amazing, too. Lunges were done with the longest step forward possible, then brought down until the knee just touches. Big stretch.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  14. 1/22 Deadlift Work

    Rack pulls (2" off ground at most)
    Worked up to 315x8
    365x6

    Romanian DL
    225x12x3

    I may have found my DL indicator. I've severely neglected these. My best ever set for Romanians was 365x6 and was consistently good for 245x15x4. These are going to make a huge comeback.

    Pendlay Rows
    185x6x3

    Another exercise I have neglected is the barbell row. I've been doing exclusively dumbbell rows, and I think they have led to a better bench. I think the barbell rows will help my deadlift more, and they will also be coming back.

    Ab Wheel
    BWx20x3

    First 6 standing, last 14 kneeling. The standing was made possible because the wheel has a little rebound effect and I didn't fully extend, just went maybe 8-10" past pushup position)

    DB Side Bends
    100x20x3

    Back Extensions
    BW+45x20x3

    Really got my confidence back with this session. The ab and glute focus and rediscovery of two former favorites made my back feel its best in almost a month. I think using the Cube Method is going to help break up the back work into two sessions, one for bench and one for deadlift. I also like the deadlift day focus because it's the weak link in my total, and I will remedy that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. 1/23 Bench (with video)

    Bench
    315x2
    Pinkie on the ring, more comfortable foot placement. Could have possibly gotten more reps, but my spotter was behind the camera. Hopefully the video has enough quality that we can make observations. While we didn't catch the unrack, I felt really good with it, making sure to pull it out with my lats and quickly rotate my elbows in.
    h t t p : / / w w w . y o u t u b e . c o m / w a t c h ? v = A r 6 f 6 H I 6 m G A

    Tate Press
    70x6 PR
    65x6x2

    Standing DB Press
    80x6x3

    Strict DB Row
    100x12,8,6

    Pullups (3 grips)
    Neutral BWx12
    Wide Prone BWx8
    Supine BWx8

    Another video, this one is my next-to-last PR on bench, hitting 345 in November. Ring finger on the rings (my shoulders like my current grip better)
    h t t p : / / w w w . y o u t u b e . c o m / w a t c h ? v = b h I m 7 K z d y B o

    Racquetball games with Lamonster for GPP.

    Weight is down to 214. I'm competing at 198 and I'll be starting Dynamic Formulas' M-Stane 4 weeks out (fingers crossed it's legit, I've seen some horror stories). By my estimate, this means I need to be ~195-200 by March. I know with supreme certainty that I can successfully cut and recover as long as I wake up under 210 the morning of weigh ins. It's not my first rodeo in that regard.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  17. Good push man. You have an awesome arch. We're the same size, I got to step up my game!! Looking forward to your results.

    Good man AZ
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Thanks for that, AZ! Much appreciated.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Quote Originally Posted by Sean1332 View Post
    Good push man. You have an awesome arch. We're the same size, I got to step up my game!! Looking forward to your results.

    Good man AZ
    The arch is just a product of masochism and dilligent foam rolling, man. Get after it!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  20. While it's a PR, it's definitely not your 1RM. You've got a 405 bench press in your near future.
    M.Ed. Ex Phys


  21. 405 would be an awesome lift. What other tips do you have? All I've really read/watched is 'so you think you can bench' and anything written by Tate or Wendler on benching...and Rodja
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Herder hows your shoulder from playing ball. My right is absolutely trashed, feels like a threw 9 innimgs

  23. are u guys in the same house lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Nah same area code. We used to train in our buddy's house, hence the pictures looking similar. Haha

  25. lol gotcha, I seen the profile pics before and had wondered
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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