My "Attempt at Westside" Log

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    Quote Originally Posted by herderdude
    So... anyone have any tips on how to set up a bench specialization split?
    I remember reading dan green becoming a bench specialist in his log. I don't know if he gives out routine, but may be a place to start. Also, if you are doing ME/RE/DE type stuff I don't see why two bench sessions a week wouldn't suffice. Then maybe to some sort of rehab routine the other two days.

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    Oh, definitely. I had so mangled my Cube split that I had already decided to go back to Westside. I'll be doing ME Bench work tomorrow, hopefully with some boards. Trying to find out where my benching will be since I've replaced the weight I lost. I'm going to fatten up as close to 242 as possible and bench big weight. Get some RE/DE work on Tuesday and get a lot of upper back work in. Squat for reps with no supporting equipment and deadlift with 135.
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    Quote Originally Posted by herderdude View Post
    So... anyone have any tips on how to set up a bench specialization split?
    As someone who sucks at bench, I can't help you out there.
    M.Ed. Ex Phys
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    3/9 ME Upper

    Bench
    275x4 (fast)
    295x3
    315x2 add towel
    315x3
    335x2 http://www.youtube.com/watch?feature=plcp&v=aF-gvRs9UpM remove towel
    275x3 3s pause 1" above chest
    275x3 pause on chest

    Feeling good about opening at 335. Just have to monitor my biceps tendon, which will happen now that I'm not squatting. I squat with my pinkies on the rings. I don't recommend it for biceps health, but I highly recommend it for big squats.

    BB Row
    135x20
    155x20
    175x17
    225x12

    Facepull/Pullaparts
    90x10x3/10x3

    Rolling Tri Ext/Tates
    45x6x3/45x6x3
    I suck at rolling tricep extensions.

    Hammer Curl
    45x12x3 constant tension

    Standing Cable Crunch
    90x20x5

    Lots of volume. Time to eat big and rest big. And loosen up these biceps. I'm thinking DC bicep stretcches. Next ME I'm getting spotters (forreal this time) and pressing my 130s.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Good lifts. Are you going to attempt 405 at the meet?

    You won best workout tshirt of the year the other week. Today you won best workout pants of the year.
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    Sean, you have to understand two things:

    1.) I'm in my shed.
    2.) I don't give a single ****. I have worn similar attire in public facilities.

    My dear friend is going to be happy that my Christmas present pants have made the bigtime.

    Right now, I'm opening at 335, see how that goes, decide between 360 and 375 and then third attempt go 390 or 405. It's hard to say. I'm moving a good bit of weight now, and my contest compounds haven't kicked yet (let's just say I've got a pretty decent stack going).

    I'm much better at alliteration than deadlifting.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Another variable I'd like to eliminate is the self handout to a terrible, flimsy, adjustable, two-piece, pre-arched, and high-ass bench I've been benching off of. I'm bringing out my other bench for the rest of prep. I feel pretty good about getting 335 with a goofy arch and my feet barely on the ground, but I may have to find my groove on a real bench again.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/11 RE Vertical

    Chins/Press
    BWx6/135x6
    BWx6x3/165x6x3
    BWx17(loosened up)/185x5+2 push press

    Lat Pulldown/Klokov
    170(not really)x20/85x10
    "260"x10/85x10
    260x8/85x15

    BB OH Tri Ext/Standing High Pulley Rows
    100x12/155x12
    110x10/145x10

    BB Curl
    95x10x3

    BB Shrug/Dips
    225x12x5/BWx12x5

    Figured I'd work in different planes since I wasn't mentally ready to do a lower body session today. I hit more of this plane in pre-2013 training and I expect this focus to help out. DE Horizontal tomorrow, one lower session a week from here on out, pending back health.

    Weight is at 228. Pigged out yesterday. That bench ROM is gonna be short!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/12 DE Horizontal

    Speed Work
    225x3x8

    Good.

    Paused 1" Above Chest
    225x2 (7s)
    275x2 (3s)

    These are tough on the pecs and delts. Really helps stay tight.

    Chest Supported Pendlay
    135x10x3
    155x7

    Doesn't get any stricter.

    Facepull
    90x12x5

    CG Floor
    205x10x3

    Dead Stop DB Row
    130x6x2
    These are tough, but my lumbar likes them.

    Both Hands DB Dead Stop
    45x20x3

    Funny how tightening up form makes things harder.

    Snatch Grips
    225x20 Big PR

    Figured I'd do the ultimate lat exercise to keep internal/external rotation balanced. However, those were all ass. Lats were pumped and tight and thought it was child's play. But, who doesn't love more ass? Perhaps a 20 rep SG deadlift rehab plan is born?

    Nice session. Took 59min, so I like the pace.
    Training log:
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    Lax ball to the bicep. Very useful. Also very likely to be included in the next Geneva convention.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/13 Conditioning

    Proviction Power Sled pushes

    90x50yds
    180x50
    230x50x3

    Sled Pull-Throughs
    90x20

    God damnit this sucked. Got little brother in on the action. He struggled with the 230 but recovered in minutes. I may never recover. First time doing pull-throughs. They're awesome. Getting my brother ready for football will probably be the death of me.
    Training log:
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    Quote Originally Posted by herderdude View Post
    3/13 Conditioning

    Proviction Power Sled pushes

    90x50yds
    180x50
    230x50x3

    Sled Pull-Throughs
    90x20

    God damnit this sucked. Got little brother in on the action. He struggled with the 230 but recovered in minutes. I may never recover. First time doing pull-throughs. They're awesome. Getting my brother ready for football will probably be the death of me.
    Just think of how much higher your work capacity will be as a result.
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    Awesome man. We made a bridle at work today to do some truck pulls. I'm dyin for a prowler though
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    I wish I had access to any sled type stuff. I pushed my car around the parking lot before. One day! Haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Rodja View Post
    Just think of how much higher your work capacity will be as a result.
    Agreed. The little jerk just got done with wrestling season, he could've done that for an hour. I had to make him drive, we're halfway home, I have my head out the window so I don't vomit. I ask him how he's doing and he says, "Eh, fine. Why?" Then he starts asking me programming questions and why pushing won't make him sore. I had to tell him to ask me later while I got myself in order.
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    So you guys know, the sled that I have is from D I C K 's sporting goods. It's way cheaper, and you don't have to pay for shipping. Wendler doesn't endorse it as he has never used it. It's lighter, probably less durable, et cetera. Obviously I love EFS and would love to support them, but look around and see if you can find it.
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    I know what I'm buying with tax returns now.
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    I admire you guys using vehicles. I think it's more badass than the sled. I tried pushing my Blazer once, but I could feel the body giving in (the car's body, mine would've lasted maybe another minute). Maybe my sled harness would work on the car... I get a little more variety, but the hard work will pay off. I wanna do some strongman and highland games type stuff for gpp, too. Press my 130lb dumbbell overhead, chuck a loaded barbell like Alexeev (my dad's favorite strength athlete just ahead of Pudzianowski), med ball "keg tosses", farmer's walks, loaded carries, yoke walks. Like Wendler and Lilly would say, just get strong and be badass, and the total will take care of itself.
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    Quote Originally Posted by Sean1332 View Post
    I know what I'm buying with tax returns now.
    Yeah buddy! I'll see if I can link it so you know what you're looking for. I'm sure it's been re-branded.
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    If it makes you feel any better it was my hyndai elantra lol

    A blazer would be hard as ****!
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    3/14 ME/RE Lower (check back for video)
    The goal for lower body for the next 4-8 weeks is to strengthen the posterior chain without eccentrically loaded hip hinges. Can it be done? We'll find out.

    Box Squat (13")
    Front 225x5
    Front 245x5 switched to back
    275x5 belted up
    315x5
    365x3 good set. Sat back, knees stayed out, steady reps. Hip mobility getting much better.
    http://www.youtube.com/watch?v=QpyjrFELKJc
    Back Ext
    BWx20x3

    Bastardized Big Red Supine Leg Curls
    These turned into supine hip extension kickstarted with a leg curl. Still worked well.
    BWx6x5
    http://www.youtube.com/watch?v=JCkoe7IqqVQ
    High Oly Squat
    Hand on the Periodization Bible, I sat as low as I could. Pumptarded hamstrings kept me up.
    135x50-54
    http://www.youtube.com/watch?v=5Krc9gFV7hU&feature=plcp
    I thought I did 50+1 for cheating, but my first viewing of the video it looked like I did 54.
    If you're trying this at home, I suggest a good pump so that hydraulic pressure and stretch reflex can get you out of the hole. Also, I suggest you borrow or bring your own CPAP mask.

    Good sesh. Erectors felt like bridge cables, and I had a ridiculously huge pump. Perhaps I'm finally getting what I signed up for on the chemical side of things. This makes me excited for tomorrow. I'm going to get some work in pressing my 130lb DBs and do some heavy ass floor pressing for assistance.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Leg pump gone dumb on some SD, carbs, Enhanced and 50 rep skwaats.

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    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Big ol legs

    Thong?
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    I wish. Thongs lead to squats being cut high. I mean what? They're jacked up compression shorts. When the weather gets warm, I'll be tucking my shorts into my drawers. I like all the people in the trailer park to see what's up. Almost caused a wreck during a set of yard lunges last year. Made me feel pretty.
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    That lady still talks about your wheels
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    Good ****. Brought out the good bench and smacked my opener. Big difference in arch, leg drive, tuck, and lats. Could've hit 355 TNG no problem today.

    Here's the vid, setup included. Got my air into my chest this set, but still wasn't bad.
    http://www.youtube.com/watch?v=b8Jy5VqJCts&feature=plcp

    This was my middle brother. I had just explained the commands to him. Little bastard waited a good while on the press command, and the handoff was lacking. He did a great job spotting though and I give him props.

    Warm-up (reference)
    45x12
    95x8
    135x5
    185x3 scared me
    225x3
    275x3 smoked

    Will update rest of sesh after completion.
    Training log:
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    Good **** man
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    I was scared because I woke up feeling some impingement today. But the difference between that 345 in November and today was all about the lats and the tuck. I've watched that tape a million times and my elbows are at a 45 degree angle to my body the whole time. Meaning, my shoulders have to carry and reverse the weight. I've never carried the weight in my lats as well as I did today. Upper back work FTW.

    What did you think of the setup? I had to put my feet down before my ass because the bench was a little slick. I'm downright tickled with how it all went.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Awesome updates, and prop to your bro for the official sounding commands.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    3/16 Opener/Pull Day

    Bench Press
    275x3 TNG
    335x1 On Command

    T-Bar Machine
    90x20x3
    Fabulous piece of equipment

    Band Lat Pulldowns (Fat Green Jumpstretch)
    20x3

    Facepulls (High, full external rotation, paused)
    50x20x3

    Seated Hammer Curl
    45x10x3

    Band Pullaparts
    20x3

    Band GMs
    50x1

    Psyched about the bench. Really fantastic. Had to test the good bench and both parties passed with flying colors. Tomorrow will be pressing the 130s, tricep work, delt work, and abs. Gms were to test the back. Felt good. I have to keep reminding myself to leave the deadlifting alone until prep for the York meet in June.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    Awesome updates, and prop to your bro for the official sounding commands.
    Mine is a family full of men who can talk, and none more so than Jeffrey. I thought I was gonna eat that handoff, but he made up for it. The Monster meet is unsanctioned, so I'm expecting quick press commands, but I'm damn glad he waited me out.
    Training log:
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    Quote Originally Posted by herderdude

    Mine is a family full of men who can talk, and none more so than Jeffrey. I thought I was gonna eat that handoff, but he made up for it. The Monster meet is unsanctioned, so I'm expecting quick press commands, but I'm damn glad he waited me out.
    Well even if the command isn't fast you can still be confident on opener. You got a solid bench.
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    That's what I was thinking. I had to expend a little energy catching that handoff and then putting it in my groove. I'm fine with all of that. Make training harder so competing is easier.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  35. Elite Member
    herderdude's Avatar
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    3/17 Benchwork

    Light Benching (5/3/1 deload, max 185)

    Paused Benching 1" off chest
    135x6
    185x6
    225x6
    245x6
    265x2

    Rope Pushdown
    90x10x3

    Lateral Raise
    25x10x3

    Dips
    BWx20x3

    Prowler
    Push
    200x40yds
    290x40yds

    Rows
    200x10 uphill

    Pull Throughs
    200x10 downhill

    Facepulls
    200x10 uphill (used legs)

    Prowler sucked as per usual. Woof. I hate morning sessions.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  36. New Member
    lamonster14's Avatar
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    I am absolutely thrashed man





    Good stuff
  37. Elite Member
    herderdude's Avatar
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    3/18 Ab/Calf

    Standing Cable Crunch
    90x20x5

    Standing Side Bend
    130x10x3

    Back Extension
    BWx20x3

    Standing Calf Raise (squat machine)
    200x20x3

    Seated Calf
    120x20x3

    Back pumps came during the extensions. Nothing spectacular, just laying some more block for the foundation today, if you will.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  38. Elite Member
    herderdude's Avatar
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    3/20 ME Upper

    I totally fu(ked up my programming, but as you'll see soon, I'm quite alright with it.

    Bench
    Worked up to 315x1
    335x1 to a 1-board
    365x1 to a 2-board
    385x0
    365x1 to a towel
    http://www.youtube.com/watch?v=viPHEUKbUsg&feature=plcp
    As you can see, I had a problem with all of my two board sets of the bar jumping toward my face after it leaves the board. I don't have a lot of experience with the boards, so I suck at them. I've never grooved a bar up that high in my life, but it turns out I can finish them.

    Pause 1" off chest
    225x2
    245x2
    275x2
    295x2
    300x1+1 TNG

    Then I went to do some overheads, but my shoulders had had enough for today. So I put the bar on the rack to do some barbell rows, when I decided I'd see how my pulling was going.

    The reason for this is because I signed up to bench and deadlift in the meet. I figured why not?

    Rack Pull
    135x1
    225x1
    315x1 sucked ass
    405x1 pretty decent
    455x1 smoked
    495x1 PR also smoked

    So then I got all excited and put the bar on the floor, added my little buddies, the 2.5# plates, and made this happen.
    http://www.youtube.com/watch?v=e0Pa8Bkb3Qo&feature=plcp
    Yeah, the form wasn't pretty, but I was really psyching myself out these past few months, and not really giving it 100%. I think I'll be able to pull plenty more at the meet.

    Then I went home. Good enough for me.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  39. Diamond Member
    Sean1332's Avatar
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    Good lifts man. My bar kept doing the same thing today with drifting towards my face. I'm glad ya hit 500 on the pull. Get that form in check and the only way you can go from there is up.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  40. Elite Member
    herderdude's Avatar
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    That's what I need to work on, putting the form and the strength together. Even my 1 board rolled toward my face. I think it's because I didn't stack the bar directly over my elbows or press toward my belly. My main thing on the 7th is going to be to touch low and press low.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  

  
 

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