My "Attempt at Westside" Log

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  1. One corrective exercise is isometric glute contractions, and another is high rep single leg glute bridge holds. Add split squats and my glutes are downright trembling.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. My shoulders are feeling weak as well but that's just became they're weak. You'll get your strength back in no time. DB SLDLs aren't a bad exercise.
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  3. You know, when I was in high school, I did them a lot. I switched them out for RDLs. The PT said my back flexibility is a lot more oriented toward extension (my bench arch) and is pretty sucky in flexion (my loss of arch squatting). So I figured I'd do SLDLs again.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  4. 2/11 Deadlifts (with video)

    4" Rack Pull
    Barx50
    135x3x3
    225x3x2
    275x3x2
    315x3

    Deadlift
    315x1x5

    1" Deficit Pull
    315x1

    Deadlift
    365x2x3
    365 Sumo & Conventional 2/11 - YouTube
    How did I do?

    Front Squats (1sec pause)
    135x20
    225x6
    275x1
    315x1 PR (testing strength, yes. Today was a testing day)
    Paused Front Squat 315 - YouTube

    Reverse Hyper/Back Extension
    BWx10x3/BWx10x3

    Cable Crunch/Body Saw (pushup position)
    50x15x3/8x3

    Furniture Slider Bridge (Laying flat to a bridge. Leg curl + hip extension, felt like a tough GHR)
    BWx6x3

    Great workout. It was AMAZING to pull pain-free. I didn't push my limit, but just two weeks ago I couldn't do what I did today. I was painfully meticulous on the setup. Seriously, my body was in pain from how long I spent setting up. I noticed that conventional deficit pulls are easier for me than from the floor at 70% 1RM. It's because I can build a good start with a more vertical torso and strong, fast leg extension. I'm going to start putting the bar over my toes and set up about 1-3" above parallel. Should work well.

    I'm way ahead of where I thought I'd be, which makes me ecstatic. Time to double down on corrective exercises. I want good hip mobility on squat day. Bench next time.

  5. Good session. That's a serious front squat, man. Your pulls looked good to me. I don't know sumo though but it looked strong. I think your butt shot up a little fast on the conventional. Mine did today pulling from the deficit. ME Bench tomorrow for you? I lost track if your rotation.
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  6. Lol. That's because my rotation kinda **** the bed a little. Today wasn't really much of anything as far as ME, RE, or DE. I'm basically on week 2, which would be ME Bench stuff. That should be good. I'd like to hook up with someone and get some shirted benching in tomorrow. I have yet to use my shirt since I went all Ginsu on the back. I think I could get 315x2x5 with it, if not more.

  7. It's hard to say too much on the sumo since the plate hides much of your lower body. You get into position properly and your shoulders are aligned with the bar. It might be the mental approach to it, but your initial movement isn't thigh driven; it's lumbar driven as your hips shoot up rather quickly. Instead of visioning a conventional deadlift, imagine either a plie squat or a leg press and push out on the side of your feet to stand up. The movement should all come from your thighs and glutes and anything above that should more or less stay in the exact position as when you setup. Keep them tight, but don't use them to move the weight.
    M.Ed. Ex Phys


  8. 2/12 Kill Yourself Day

    Today at work was split, haul, and pile several tons of wood. That was six hours of metabolic work. Then, since it's as nice as it's been in a long-ass time, I Prowled.

    Prowler Push
    90#x40yds pushing posts
    180x40 posts

    Dug in like a mother****er, the downfall of my plan.

    90x40x5 alternating posts and high handles. 60s rest.

    Now I know what Wendler meant by "Prowler flu". The mud was terrible, I should have just went on the street. Weather permitting, I'll be Prowling as often as possible.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Good ****! I need the weather to get better here so I can do the Prowler and truck pulls again.
    Controlled Labs Board Rep
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  10. Truck pulls? You bad sonofabitch! I'm thinking I can get really fun for my GPP this summer. My shed is well stocked. I can prowl, farmer's walk with 130# DBs, and use 100# plates for Husefell carries. I'll find more stuff, too.

  11. We rig a bridle up with some thick ass line and do about 40 yard pulls with a slight incline then push it back running. I'm definetly jealous if your garage set up man. That's my goal one day. Have you seen Brandon Lilly's garage setup?
    Controlled Labs Board Rep
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  12. Yeah, he's got it all. I wish I had the dumbbells he had. I have one 20, two 45s, and two 130s. And adjustables. Those are better than nothing, but putting that **** together is annoying.

  13. 2/14 DE Squats <3

    The only better way to spend Valentine's day would have been PRing in squats!

    Speed Free Squat
    275x3x8

    Pause Squat
    315x5x3

    After watching the video, it occurs to me that I only paused on some of them. This is why powerlifters don't work alone. In my defense, every one felt like an eternity considering it was speed day and I had 315 on my back.

    Cable Crunch/Bodysaw
    90x20x3/15x3

    Short and sweet. Therapy today was a lot of core stability and about a thousand swiss ball bridges with a 5sec hold. I got my assistance already. Back feels good. Speed squats were a new experience. I did a set at 185 and almost won $10,000 on AFV. Pause squats sucked. All raw squatters could use a better holeshot, and I'm no exception. I've paused ATG before, it's WAYY different from pausing at parallel. This isn't the last time you'll see pause squats in this log.

    Shirting up tomorrow!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  14. I'm glad to see we both agree on pause squats.

    Oh, you won the workout t-shirt of the year award.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. I'm gonna edit that post and video title to reflect reality. OCCASIONALLY paused squats. You should see me golf in this tee. I was recognized by a friend from 500yds away. Nobody wears an XL tie dye.

  16. 2/15 ME Bench
    275x2 then added shirt
    275x2
    315x2
    335x2
    315x2

    Tate Press
    55x9
    60x7
    65x5

    Meadows Row
    100x8x3

    Klokov Press
    95x5x3

    Wish I could've videotaped the benching. First time with the cut shirt was a whole different ballgame. Still working on jacking it into place. I had decent speed off of the chest and hit a wall right around 2 or 3 boards up. Managed to hit every rep with no problem until the second rep of 335 and the second rep at 315. The volume at that weight was very taxing. I was out of it for the rest of the workout.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  17. Today's bruises betray the other day's workout. My bruises are more toward my elbow than my shoulder on my triceps. I had more spring off of the chest, but less help at lockout. There's a definite learning curve to this thing, especially trying to do it on my own. I'm still working on getting back to where I was before I started rehabbing, but I'm looking forward to today's body day.

  18. How difficult is the koklov press?
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  19. Quote Originally Posted by Sean1332 View Post
    How difficult is the koklov press?
    Quite difficult! I recommend wrist wraps and starting with an empty bar. Make sure to push OUT on the collars the whole time, it activates the shoulders so that they're not compromised. Five reps at 95lbs was a good effort for me. Really tough on the upper back. 65lbs for 12 would be a rough set. After doing this exercise, I'd have to rank Dmitry Klokov doing his press with 110kg as one of the more impressive lifts I've seen.

    http://www.youtube.com/watch?v=RLPxwuGUZBY

  20. Yeahhhhh I'll start with the bar....haha

    I wish I could work out in a massive place like that..
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. 2/18 Cube Body Day

    Press
    135x10
    155x5
    135x8
    Still not where I expected it to be. This needs to improve.

    BB Curl
    95x12,10,8

    Snatch Grip Deadlift
    225x8x3
    Last set was best.

    JM Press/CG Bench
    135x20
    185x8
    205x6/2
    205x0/6

    Facepull/Rear Delt Fly
    90x12x3/20x12x3

    YTW
    10x5 each
    Empty Handx5 eachx2

    DB Side Bends/Cable Crunch
    130x10x2/90x20x2

    Very mediocre session. I guess that's what happens when you work on your weak points. Deadlifts tomorrow.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  22. Jealous of your JM press still..I gotta get working on that. Looks like a good workout though
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. It was ok, I guess. I'm tightening up my form on presses, so the numbers aren't where I like them. I have video of the JMs, I think I cut them off a little higher than I should have. We'll see where I stand in a couple weeks. We're throwing together a meet in the shed to set my brother's numbers for either 5/3/1 or the Cube. It'll be in three weeks, since he advanced in the state wrestling tournament and I'm going to the Arnold.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  24. Read through your log the other day when I heard you were doing the Cube Method. Solid workouts man...I'll be following from here on.
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  25. Quote Originally Posted by bolt10 View Post
    Read through your log the other day when I heard you were doing the Cube Method. Solid workouts man...I'll be following from here on.
    Thanks man! Glad to have you. Feel free to make yourself at home. Ask questions, make critiques, post comments. Any and all feedback is welcome.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  26. 2/19 Heavy Ass Squats!

    (If you couldn't tell, today went well.)

    Mobility Work
    Empty Bar Overhead Squats
    Wide Stance Front Squats up to 135 (these are better suited to deadlift day, I squat shoulder width)

    Squats
    405x2x4 then wrapped knees
    405x5 PR

    Either I'm a knee wrap wizard or Valeo Red Line knee wraps are extremely underrated. I X'ed the wrap with a good pre-stretch and the rebound totally masked my hip weakness. It was also good for a huge PR from Lamonster at 385 for 5 (he's on the "1" week of Peridization Bible) The first four sets were slow. Not grinding, but slow. The first four reps of set 5 were explosive, and I pushed through with a minor hitch on rep 5. Time to work on those hips.

    Pause Squat (legitimate 3 second count from Lamonster)
    225x5x2

    Front Squat
    225x5 and I had to leave the rack for mental health purposes.

    45 degree Back Extension
    BW+100x6,6,8

    RFE Bulgarian
    35sx6x3

    Step Ups
    35sx6x3

    And done. This was 45 minutes of hell, and one of the most satisfying training sessions I've had. After wallowing for awhile, I stopped at a new supplement store to pick up some preworkout, and it totally livened me up. Also, it happened to be Lamonster's heavy squat day and we were able to hook up. It was the perfect storm. At first, we were getting looks for using wrist wraps and rolling up knee wraps while doing warmup sets. By the end, the fellow gym patrons didn't know whether to cry or wind their watch. This occurred at a local YMCA where there are more guys that can bench 405x5 than squat 405x5 to depth (I'm sure there are one or two that can, I just haven't seen them). The actual pause squats were brutal, even though they were light. After the volume at 405 (10 more reps than ever before in one session), the rest of the time was spent using lighter weights for low reps. Awesome ****ing session.

    Anybody want to offer some exercises that worked for them in improving their hip strength for getting out of the hole?

  27. Solid session. You are Recovering fast!

    I'm sure you will get more responses but I think the pauses will help you out of the hole. I was watching a video of a guy on t-nation or eliteFTS doing the pauses. I think you are on the right track there.

    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."

  28. Quote Originally Posted by rob112 View Post
    Solid session. You are Recovering fast!

    I'm sure you will get more responses but I think the pauses will help you out of the hole. I was watching a video of a guy on t-nation or eliteFTS doing the pauses. I think you are on the right track there.

    Sent from my iPhone using Am.com
    I got the pausing idea from the large gentlemen over at Juggernaut. Chad Smith and Brandon Lilly are big on pausing their squats. Greg Panora (one of Westside's world record holding athletes) is Cubing and following Lilly's methods pretty closely as well. I really like the Juggernaut logs.

  29. I was going to add pause squats in on Friday's Squat workout based off a lot on reading from those people already mentioned. Seems like I am in good company with the addition..
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  30. Quote Originally Posted by bolt10 View Post
    I was going to add pause squats in on Friday's Squat workout based off a lot on reading from those people already mentioned. Seems like I am in good company with the addition..
    Do it up. I did 3 sec at 405 and intend to keep track of paused rep PRs with it. Lilly does up to a 10 second pause with 500+lbs
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