My "Attempt at Westside" Log

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  1. 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?
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  2. 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.
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  3. 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

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

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

  5. 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.
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  6. 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

  7. 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.

  8. How difficult is the koklov press?
    Controlled Labs Board Rep
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  9. 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

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

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

  11. 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

  12. 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.

  13. 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

  14. 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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  15. 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

  16. 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?

  17. 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."

  18. 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.

  19. 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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  20. 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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  21. Solid session man.
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. 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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  23. 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.

  24. 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.

  25. 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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