My "Attempt at Westside" Log

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    Solid session man.
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    Its been forever since I paused some squats...I can already feel the DOMS and I'm not even doing them until Friday.
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    The use of pause squats to isometrically strengthen the hips is awf-some. Awful and awesome. Lilly talks about guys "hula hooping" and he also talks about finding your strongest point. This gets rid of the hula hooping and helps you to discover where you're at your strongest. I was wondering how to program the pause squats, so I just messaged the Juggernaut himself on facebook. We'll see if that gets me anywhere.
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    Just heard from the boss. Be on the lookout for a Juggernaut pause squat article.
    Who's excited? I'm excited.
    Who's dreading it? We all are.
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    I can attest to the the awfulness/ awesomeness. Yesterday felt great this morning struggled getting into/out of my truck. My hips are sore as ever. Ill be looking for the article as I am as interested as everyone else is on here. It would nice to apply that technique to some of my clients as well as my own training! Keep up the good work boss!
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    2/20 Strong Like Bull Cardio

    Light Prowler Push (Walk)
    90#x100YDSx2

    Upright Prowler Pull (heel-toe, pull through front foot)
    90x100YDSx2

    Farmer's Walk
    130#/handx25YDSx2
    130x12yds

    Husefell Carries (100lb plate)
    150yds (one trip)

    This was cool stuff. Much better conditioning than a hamster wheel. Tough on the whole posterior chain. This actually made my back injury, which was hurting from yesterday, feel good. I should have used shorter rest periods, and my baby hands can't handle my big DBs. Other than that, this was fun. I plan on having conditioning only days once a week, with conditioning also being tacked on to the end of training sessions.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    2/21 RE Bench

    Bench
    245x8x1

    DB Chest Press (2 incline, 2 flat)
    65x15x4

    Press
    95x15x3

    JM Press
    135x15x3

    Pull-Up
    BWx8x2

    Pendlay Row
    135x15x2

    Hammer Curl
    45x15x3

    Ab Wheel/DB Side Bends
    8x3/100x10x3

    Felt a little weak and sluggish this session, too many days working out in a row. I still gave it hell. Good amount of volume, but I feel like I'm missing important movements too often. I don't want to become imbalanced. I can set up a "back day" or a "chest day" pretty well, but programming all of the different planes and movements is a new challenge. The next two days will be off as I watch the little brother wrestle, then deadlifts on Sunday.
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    2/25 DE Deadlift (w/ video)

    Mobility Work

    Deadlift from floor (alternating sumo and conventional)
    275x3x8

    Sumo http://www.youtube.com/watch?feature=plcp&v=E9NVQSa-XG8
    Conventional http://www.youtube.com/watch?v=KKtrYXRR9mo

    Really liked the new conventional setup, and I think I got my sumo pull in order. Let me know what you think.

    Snatch Grip
    255x8x3

    Strict Toe Elevated GM
    185x8x3

    BB Row
    225x8x3

    Short and sweet as I'm on my way to therapy. Good training session. I tightened up my GM form, trying to protect the back and hit my posterior chain. I know I can squat 275 with a heavy forward lean, but my backside needs the work. Weight is at 210, feeling good heading into my meet cycle.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I am still learning sumo but it looks like your arms were in more than parallel. Other than that I don't think I am at a place to advise.

    Sorry I can't be more help brotha

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    I used to have my hands on the knurling, but the thing about that is that my arms then drag along my thighs and the weight gets away from my body. It's the reason I could never sumo pull heavy. I'm all for shortening the ROM, but that's a tweak I had to make. Really, I'm just pumped nobody called me fat. Yet.
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    Fatty


    I am too

    What do you feel strongest pulling with? Sumo/conventional
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    LOLZ. Right now I feel stronger with conventional. Only slightly. But, I have yet to pull heavy sumo with proper form, and I've been testing my strength with the conventional deadlift since I was 15. I'll have to get really honest with myself here in the next few weeks and watch the tape closely to see which I'll be using come the 7th.
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    2/26 DE Bench

    Bench
    245x2x6

    2-Board
    295x5
    275x5

    Paused Bench (1 inch from chest)
    225x6x5

    Press
    185x6x3

    DB Dead Stop Rows
    130x6x2

    Dips
    BWx15x3

    The 2-board presses were weaker than I expected, hence the paused press afterward. The overhead presses were done with a little knee bounce for overload, but no layback. I went with Prilepin's chart on the big supplemental moves.

    Just once I'd like to have two good sessions in a row.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    2/27 Tactical Squat Day

    Today I tested my limits. Not so much the limits of my knee wrap rebound and brute will, but I tested the limits of my mobility and technique. I hope from the videos I attach (bear with me on those), your sets of eyes can revolutionize my squats, and make me a stronger dude.

    I am going away for the weekend and I wanted to ensure I get my squatting in beforehand. I'll do assistance work when I can.

    Overheads
    Barx12x2

    Wide Stance Squat
    135x5x2
    225x5 http://www.youtube.com/watch?v=vltWWw40RZs&feature=plcp
    315x5 (or however many) http://www.youtube.com/watch?v=Jq5G0VX6k4A&feature=plcp
    365x3 http://www.youtube.com/watch?v=5GxSm-WkVog&feature=plcp

    Squat (My current technique)
    365x3 http://www.youtube.com/watch?v=5GxSm-WkVog&feature=plcp
    And since it was RE day, I wrapped and belted, turned on some music, hit my head off of the bar (not srs) and hit 365x6 like I was supposed to.

    Paused Squat (5s)
    225x6x4

    And that was my training for the day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    2/25 DE Deadlift (w/ video)

    Mobility Work

    Deadlift from floor (alternating sumo and conventional)
    275x3x8

    Sumo http://www.youtube.com/watch?feature=plcp&v=E9NVQSa-XG8
    Conventional http://www.youtube.com/watch?v=KKtrYXRR9mo

    Really liked the new conventional setup, and I think I got my sumo pull in order. Let me know what you think.

    Snatch Grip
    255x8x3

    Strict Toe Elevated GM
    185x8x3

    BB Row
    225x8x3

    Short and sweet as I'm on my way to therapy. Good training session. I tightened up my GM form, trying to protect the back and hit my posterior chain. I know I can squat 275 with a heavy forward lean, but my backside needs the work. Weight is at 210, feeling good heading into my meet cycle.
    You need to widen both your stance and grip on your sumo. You're also pulling slightly back; if you watch your feet, you'll see the toe of your shoe shifting a lot.
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    Quote Originally Posted by Rodja View Post

    You need to widen both your stance and grip on your sumo. You're also pulling slightly back; if you watch your feet, you'll see the toe of your shoe shifting a lot.
    Thanks. With those and my wide squat sets, I was afraid to get my feet any wider because my knees can't get out that wide. Would it be alright to spread my feet before my mobility gets out there?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Thanks. With those and my wide squat sets, I was afraid to get my feet any wider because my knees can't get out that wide. Would it be alright to spread my feet before my mobility gets out there?
    It's more of the grip width that concerns me as your are slightly more narrow than shoulder-width and it may lead to you hitting your thighs on the way up to the *******.
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    Quote Originally Posted by Rodja View Post

    It's more of the grip width that concerns me as your are slightly more narrow than shoulder-width and it may lead to you hitting your thighs on the way up to the *******.
    That's initially why I moved my hands in. At shoulder width, my arms were hitting my thighs. I'll need to go over that again. Did you happen to notice anything from my squatting? I figured if I'm looking for briefs, I had better start squatting the way I need to in gear.
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    Quote Originally Posted by herderdude View Post
    That's initially why I moved my hands in. At shoulder width, my arms were hitting my thighs. I'll need to go over that again. Did you happen to notice anything from my squatting? I figured if I'm looking for briefs, I had better start squatting the way I need to in gear.
    Multi-ply briefs will force your stance out on both squat and deadlift, so it's hard to exactly replicate the stance raw.
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    Quote Originally Posted by Rodja View Post

    Multi-ply briefs will force your stance out on both squat and deadlift, so it's hard to exactly replicate the stance raw.
    I see. I'm learning as fast as I can, but there's only so much actual training experience I can gain each day. Do you have a favorite sumo deadlifting tutorial video that I can look at?
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    Quote Originally Posted by herderdude View Post
    I see. I'm learning as fast as I can, but there's only so much actual training experience I can gain each day. Do you have a favorite sumo deadlifting tutorial video that I can look at?
    I really need to do one of these.
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    Pretty please?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Yeah, I met the Cube inventor. Yeah, he's wearing a Cube shirt. Yeah, the U on his shirt is a hammer and sickle. For reference's sake, I am currently 5'9" and 220 with a size 7 5/8 head. Brandon Lilly is a large bro.

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    Awesome dude. He talk about the Cube at all? Who else have you seen?
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    Well, I asked him where I could get a Cube shirt. He was hanging in the Animal Cage before his big beltless pull yesterday and I exploited the one weakness of all of these guys: their need for vast quantities of food. I told him I was enjoying the program and he was happy to hear that. Very accomodating guy. The amount of food I've seen eaten is ridiculous. I got a picture with Mark Bell mid-Subway. Evan Centopani was in the Cage eating for an hour straight.

    I could've gotten a picture with Ed Coan, but he was like the first guy I saw, and I was not mentally prepared for it.



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    Awesome stuff man!

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    3/5 500# Squat!

    I'm going back to Westside for the upcoming meet, since the injury and trip to Columbus both messed up my schedule. I went Westside today and this is probably the last time I'll squat heavy until after the meet, especially considering how today went.

    ME Squat
    405x1 add knee wraps
    460x0 random spotter caught me at the bottom. Finished the rep, but it was a no rep. Never attempting PRs with a random spotter again.
    500x1 hopefully you agree. The random spotter talked me into it. Against my better judgement, I made the effort. And got it.

    DB Side Bends,
    100x15x3

    Leg Raises
    20x3

    DB Split Squats
    35x12x3

    Leg Press
    10 Platesx25x2

    Cat-Back Rows (from Cube book)
    115x8x3

    I have to say, the combination of learning how to properly wrap my knees, taking Enhanced, and Cubing and Westside method all year has really done wonders. That hood rat ****-talked me into doing 500, and I had Lamonster spot me so it didn't get ****ed up, and I got a huge PR. Depth looked good, form was awfully ugly. I'll post it up here soon.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Good job on the Squat. Is the meet the Push/Pull?
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    Yeah, it's Push/Pull. From here on out I'll probably squat sumo-ish to build a sumo pull. I weighed 218, so my body loved having some weight on it again. Got my bodyfat tested for the first time in eons, too. I'm at 17%, which I'll gladly take.
    Training log:
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    That squat may not have counted. Your hips weren't locked at the beginning and you started moving forward before a hold at the top. Of course, if you're working out of a mono, then that won't be an issue.
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    That's good information, I never really paid attention to those details, and I'd be pissed if I got redlighted without ever knowing.
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    Quote Originally Posted by herderdude View Post
    That's good information, I never really paid attention to those details, and I'd be pissed if I got redlighted without ever knowing.
    It's pretty common to do this. At beginning and the end of the lift, you need to have your hips locked (unless you lift in the SPF). The easiest way is to squeeze your ass at the top.
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    Herder, I had the same issue that Rodja pointed out in my video too. My hips and knees never locked between reps. It's as simple as he put it..squeeze that butt.
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    Very good. Should make for better glute activation, too. I lol'd at the SPF comment.
  36. New Member
    lamonster14's Avatar
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    Dude your spotter is swole.

    Not me....that $$%*-cking one upper hood rat who talked about his 495 x10 sets before dat dere knee.
  37. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
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    3/6 DE Upper

    Speed Bench (alternate pinkie and ring finger on ring)
    255x3x7
    Good speed, good upper back tightness.
    Tweaked setup (more weight on feet, less butt on bench)

    JM Press
    135x20
    155x15
    175x8
    185x5.5 squashed like a bug and barely benched it off. Another America's Funniest Video nominee had I filmed.

    Press
    135x6
    115x12x2

    BW Pullup/Low Cable Row/High Pulley Row
    6x3/140x15x3/140x15x3

    Finally two good sessions in a row. Obviously after handling a new max, lighter weight was in order. The weight felt slow, but the tape showed 70% 1RM moving fast. Hopefully I'm going to peak in a month and not in a week, because I'm feeling awesome.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  38. Elite Member
    herderdude's Avatar
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    5'8"  230 lbs.
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    Edit: Double Post
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  39. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
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    3/8 Lower Body

    Deadlift Triples
    Worked up to 385x3
    405xFail.

    I've decided not to pull in the meet. I figured I'd test how my rehab is going and see where I'd open. I'm not a SHW professional multi-ply squat-and-bench specialist, and as such, there is no reason my deadlift opener should be in the vicinity of what I expect to bench. A new spot on my lower back was bothering me today, and once again it only happens when I deadlift or GM. Going to start over on pulls and take it even slower this time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  40. Elite Member
    herderdude's Avatar
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    5'8"  230 lbs.
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    So... anyone have any tips on how to set up a bench specialization split?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  

  
 

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