My "Attempt at Westside" Log

Page 3 of 10 First 12345 ... Last

  1. Quote Originally Posted by rob112 View Post

    I have actually been doing it(to the best of my ability) minus the transmutation, reaching, realization, etc bc they really seem geared more to geared lifters over just using the "template." I do wave my DE with no bands, red bands, then black bands. Also been doing some 5 and 3 rep work too.

    I have been reading so much lately I feel like my head is going to explode; hence a serious contemplation in something simpler like 5/3/1 to not overcomplicate things. Now cube comes along...and looks very interesting. Excited to see some logs start here.

    Sent from my iPhone using Am.com
    You're telling me. I work construction, so obviously I haven't been all that busy since Christmas out here in the Alleghenies, and I've been reading and youtubing two to four hours every day. I'm eating it up.

    No matter what program you end up using, keep it simple. We're all out there picking **** up and putting it down, trying to get stronger. Let your brain facilitate you getting stronger, rather than it getting in the way of getting you stronger. Lamonster made great strides doing a cycle of 5/3/1 Triumvirate. That's three exercises, four times a week. Doesn't get much simpler than that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. Quote Originally Posted by herderdude

    You're telling me. I work construction, so obviously I haven't been all that busy since Christmas out here in the Alleghenies, and I've been reading and youtubing two to four hours every day. I'm eating it up.

    No matter what program you end up using, keep it simple. We're all out there picking **** up and putting it down, trying to get stronger. Let your brain facilitate you getting stronger, rather than it getting in the way of getting you stronger. Lamonster made great strides doing a cycle of 5/3/1 Triumvirate. That's three exercises, four times a week. Doesn't get much simpler than that.
    Well put. Thanks brotha! And whatever I decide to stick with im going to keep it simple

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
    •   
       


  3. Quote Originally Posted by herderdude View Post
    Thanks. The numbers are definitely fluid. I know exactly what you mean, I have big fluctuations day-to-day on my lift performances, and I don't line up with the standard "you can perform X reps at Y% of 1RM", as I'm sure no one does. I like the term you use, to have them as goals. They're there to give me an idea of what I'm shooting for, but they're not do-or-die.

    What do you think of the main movement programming? The cliffs notes of it are that I went with deficit pulls at lower intensities to keep the difficulty high, rack pulls at higher intensities so that I don't miss reps, and I built up the weight used on bench main movements to prepare for moving bigger weights on meet day.
    There's a lot of variety, which can be good or bad. I'm not sure where your weakness is on each lift and which has the best carryover for you, so I can't really comment on the selection.

    For myself, when I tried to program in a lot of different movements and started to shy away from the main movements, my progress stalled. That and doing too much in just the single or double range and testing my strength instead of building it. I've noticed my best carryover when I focus more on rep PRs and more volume on the main movement.
    M.Ed. Ex Phys


  4. 1/27 RE Squat (video is up!)

    Squat
    Worked up to 365x9 PR

    h t t p : / / w w w . y o u t u b e . c o m / w a t c h ? v = a v 0 D O z b Z C A 8

    After seeing the video, my shin angle wasn't nearly what I thought it was, and I think I terminated most of my reps an inch or so high. The later reps, even higher. I'm interested to hear from others on what they think of my depth.

    Oly Squat (ATG, one second pause)
    135x25x2

    DB Split Squat
    80x8x2
    Tweaked calf, workout over.

    Had an awesome squat rep PR. Great start to the new cycle. As usual, any comments are welcome. The rack is kind of really in the way of seeing my torso, but we did what we could with what we had.

    The high rep Oly squats killed me. I still have no rep tolerance. There were many pauses to breathe mid-set.

    DB split squats were brand new to me, and it showed. They sucked. That being the case, I'd assume they'll help. We'll find out. I did them instead of lunges because the gym was packed.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  5. Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  6. Looks solid.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. Quote Originally Posted by Sean1332 View Post
    Looks solid.
    Thanks, man. I was gasping for air for a couple minutes after that set. I used to think my squats were textbook squats of a god. Now I can see that there's work to be done.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  8. You have the overhand smash form of a God, my back has the welt to prove it

  9. Yeah I had to watch it a few times. Take a look at your butt. It looks like you lose that arch when you're at the bottom.

    http://articles.elitefts.com/trainin...e-improvement/

    This was posted today ^
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. The timing of these articles...it's like they're watching me lift.

    I'm definitely getting the dreaded butt-tuck. My hip mobility is not good enough at the moment. I need to get my own PVC pipe for home use.

    And also, after reading the article and watching his little demonstration video, it seems that all I need to do first is to cue myself to arch hard the whole way through.
    •   
       


  11. Exactly. I lifted with a guy who is crazy strong for his size (<198bw w 610 raw squat). He has me say stuff to him at certain parts of his lift to cue him. I've started doing it to myself as well and it helps me make a conscious effort to fix something.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  12. Note: DOMS is really high today. That's what I get for getting away from rep work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. 1/30 ME Deadlift

    Deadlift from floor
    365x2
    355x2x3
    355x1

    Missing reps already.

    Meadows Rows
    50x12
    75x10x2
    100x8

    Back Extension (45 degree)
    BW+100x12x3

    Standing Cable Crunch
    100x12x3

    Lower back is ruined. I'm nearly immobile ATM. My usual deadlift is really good off of the floor and my sticking point is above the knees. This was the total opposite. Every rep was a huge grind until I got to my knees and then they flew.

    I was going to just ignore it, train through it, get more mobile, things like that. But yesterday a good buddy of mine just went through a physical for his hockey team. The team doctor told him he completely tore his rotator cuff 6 months ago and he has a ton of tissue damage now. I know exactly when it was, because he took three weeks off of pressing and came back. That news made me a little more aware of my mortality, so to speak, and as a result, I'm going to get this fixed correctly and come back stronger. There's no reason I should be struggling to pull a weight I've been able to pull COLD since I was 17.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  14. Did you change grip or stance at all?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. For a few weeks in December I toyed with sumo stance, but I can't really set up or pull well in it, so I scrapped it and went back to conventional. At this point, I hardly have the mobility to get a good conventional setup. That's very unusual for me. Wrestling set me up with e****lent hip and back mobility, but these days I can hardly put on socks/shoes/pants without pain and strain. In hindsight, the squat video is a pretty alarming example of how bad things really are. I've taken great pride in squatting deeper than deep my entire life and now I lose my arch well above parallel.

    Hopefully it's nothing, but I'm pretty worried about it.

  16. Maybe add in some more mobility work. Also, I know you foam roll which is great but I found I can really get some great relief with using a tennis ball on the floor on my lower back/hip/glute area. Aside from rolling out and all I found hyper extensions really help get me stretched. Finally, doing traveling lunges bi-weekly with a long stride has helped my mobility issues greatly.

    Aside from all that check out Jason's log called "it's about dominance" for ways to stretch and activate muscle groups.

    Hope this all helps some. I'm sure you got some tricks up your sleeve as well. Get that back better broski.

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  17. Thanks, Rob. I definitely need more mobility work. I think I found a weak link in my hamstrings today. They're pretty sad. I have some knots in my glute/ham tie in on both sides. I've noticed that doing the hurdler's stretch when my back locks up at work has helped. I think that improving mobility a great deal could alleviate the pain. I'm just worried about it healing. I'm thinking I might bench only at the meet, if I do anything. What are you guys' thoughts on possibly doing a Starting Strength (or whatever the proper term is) type thing? Maybe start from zero in squats and deadlifts and go up slowly. Address mobility and technique in moves that affect my back and it might heal. I'm just spitballing at this point. I dunno.

  18. Man, it's a tough situation. Maybe see how ya feel over the next couple days, get a professional opinion if need be and take it from there.

    If you do end up being good to get to the gym that's not a bad idea to kinda take a step back and then two forward type of thing. I'd do box squats over regular though.

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  19. Saw the doctor yesterday. He poked and prodded and told me he's prejudiced against heavy weight training, so there's that. His immediate advice was to take as many anti inflammatories as my stomach can stand for about a month. But he tested a lot of ranges of motion and the ONLY one that gave me problems was the hip hinge, whether I kept my back arched or not. Sitting bothers it, too. He sent me for X-rays, those came back normal. I have to call to set up some physical therapy, which I'm looking forward to. I'm going to pick their brains so hard, they're going to either throw me out or hire me on. Either way, I'm going to get my corrective exercises and give them all the effort and focus of a squat day. Weight is at 213, which is surprising considering my utter lack of physical activity. I'm not the kind of guy who loses weight without working his balls off. Perhaps it's lack of hunger, since I did just come off of Anabeta. I sat in a massage chair for 20 minutes yesterday and my back feels much better. Looks like this thing is finally starting to turn around. I'm not sure how much more time I'm going to take off, but so far, it's working well. Hopefully my form won't **** the bed in a matter of 3-4 weeks.

    Edit: Ramble ramble ramble

  20. Who did you go see? And was it on your own free will this time?

  21. I went with Bayuk, and yes, I was allowed to see the doctor this time. I like Bayuk, he's always been good to me, and he's old enough that he was taught to be a healer, not a drug dealer. I'm okay with him being against weight training, he probably has to treat a lot of bozos who use bad form. He also mentioned being against football for the knee injuries, baseball for the shoulder problems, etc. I can respect that, but if we each had avoided all of those things, he would have had to treat the residual effects of boredom-related suicide attempts.

  22. He prescribes a complete sedentary lifestyle. ,, in all honestly he is a great doc. Extremely smart.

  23. Oh, for sure. That's what I like about him. And if I ever get poison ivy, I just walk in, tell him I have it bad, and he gives me my prednisone. He's seen me with it often enough to know that I know when I need it.

  24. Speedy recovery brother!

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. Hurry up and get better so I can see your Cube sessions!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  26. I'm gonna be Cubing so hard, man. It's gonna be ridiculous.

  27. Just got done with physical therapy. Got evaluated, need to stretch hams and hip flexors (which everyone who saw my squat video knew already).

    The important thing is that she cleared me to lift!

    (Brb benching real quick)
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  28. Good to hear man. Now get liftin'
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  29. 2/7 DE Bench

    Bench
    225x3x8

    JM Press
    135x15x3

    Chest Supported BB Row
    135x12x3

    Side/Rear/Front DB Raise SS Standing High Pulley Row
    25x12/90x20
    25x12/130x20
    25x12/130x20

    Standing Cable Crunch
    90x12x3

    Today was solo in my shed. Benches were slow due to poor warmup and a ****ty bench (high, wobbly, narrow, and the built-in arch messes with MY arch). I expected to get more reps with the JMs, but lactic acid got the better of me. The rest of the session was designed to protect my back. The high pulley rows (Vogelphol Rows?) were new. They felt good. Glad to be back. Squat and deadlift days this upcoming week will be with an empty bar. 5 gallon bucket squats and light duty rack pulls.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  30. 2/9 Body Day

    Press (heels together, locked knees, no layback)
    135x12,10,8

    RFE BB Split Squat
    135x8x3 each leg

    DB SLDL (knees locked again, knuckles to shoelaces)
    45(each hand)x8x3

    Furniture Slider Bodysaw
    BWx12,8,8

    Hard to believe I've lost this much pressing strength and general endurance after one week off.

    Did this workout immediately after my corrective exercises to be loose. This simple light workout really kicked my ass. Hard to keep up cardio-wise. I'll probably lose some weight just from training at a better pace on my own.

    The only things I went balls out on were presses and split squats. 135lb split squats would probably be what I'd do healthy. I used to lay it back at the sticking point in my press, but I'm working hard to protect my back. Should benefit my shoulders. All of the other exercises from today are things I rarely do, but I included to stretch the hip flexors and hamstrings. Won't hurt my posterior chain either.

    Next up: Baby Rack Pulls
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  

  
 

Similar Forum Threads

  1. JudoJosh attempt at anabolic diet log...
    By JudoJosh in forum Weight Loss
    Replies: 56
    Last Post: 01-19-2009, 12:40 AM
  2. My attempt at getting rid of gyno
    By dice404 in forum Post Cycle Therapy
    Replies: 8
    Last Post: 11-30-2007, 01:32 PM
  3. Leggo's attempt at a Training Log!!
    By Leggo my Ego in forum Workout Logs
    Replies: 45
    Last Post: 11-13-2007, 06:50 PM
  4. Replies: 2
    Last Post: 06-02-2006, 01:49 AM
  5. My last attempt at being lean
    By scotty2 in forum Training Forum
    Replies: 205
    Last Post: 12-19-2004, 04:36 AM
Log in
Log in