My "Attempt at Westside" Log

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    I noticed that your legs were very tight during the setup, but they loosened up as the rep went on. Particularly, watch your heels.
    M.Ed. Ex Phys

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    Quote Originally Posted by Rodja View Post
    I noticed that your legs were very tight during the setup, but they loosened up as the rep went on. Particularly, watch your heels.
    I just can't seem to get my heels right on my deadlifts.

    EDIT: You were talking about the benching. Duh. Good catch.
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    I've been gathering wood for money these past few weeks, loading massive short logs onto a splitter and placing them just so. Before, I was getting bossed around by these logs and felt dead halfway through the day. So far today, I've been manhandling them and I'm not even tired.

    Moral of the story: Push your prowler.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/21 Vertical Push/Pull and External Rotation

    Press
    185x5
    135x10x3

    Pullups
    BWx10,8,8

    Facepulls
    90x10x3

    Lat Pulldown (wide underhand)
    Moderately heavyx10x3

    BB Curl
    95x10x3

    Hammer Curl
    45x10x3

    Cable Crunch
    90x20x2
    120x20x2

    No real big movements or numbers, but I hit this hard and fast. Strict form, 30-45s rest periods, and focused.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/23 Speed Pulls

    Pulls
    365x3x6
    Second to last set
    http://www.youtube.com/watch?v=t4WAUWvWN1s&feature=plcp
    Last set
    http://www.youtube.com/watch?feature=plcp&v=7OEgsQdwMtM
    Snatch Grip
    265x8
    265x20

    Oly Squats
    185x20x2

    Damn fast. Good session. Now it's time to watch Kyle Dake vs. David Taylor on ESPN. Match of the decade.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Good speed man. Looked easy
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    Thanks, man. I think my injury healed all of a sudden. Before, the inflammation or slippage or muscular imbalance was pressing on something and causing more pain as I applied more force. Now I feel really really healthy. I think I'm going to vastly exceed my deadlift expectations at the meet.
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    3/24 Speed Bench

    255x4x3
    http://www.youtube.com/watch?feature=plcp&v=bcdD3jFFhp8
    275x3
    http://www.youtube.com/watch?feature=plcp&v=1sre4nFvHj0

    What do you guys think? Was I fast enough with 275? Tight enough? I know now it was too heavy because I couldn't repeat the effort after that set. Biceps are tight again, so I have to double down on that if I want to avoid bombing.

    BB Tricep Ext. (Halfway between a JM and a CGBP)
    135x20
    155x20
    175x20
    205x12

    Tates/Facepulls
    45x12x3/90x10x3

    Aside from the pain and assuming I didn't use my chest as a trampoline, I'm happy with that speed. Tricep pump today was just dumb.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    The speed looked fine on the first two reps at 275, but the third really slowed. One thing you might want to do is treat bench more like a pull in that you reset after each rep as you rushed the reps. Your elbows weren't fully locked out.
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    Gorilla forearms and gorilla triceps equal gorilla bench. I'd say I'm currently sitting at female orangutan status, but one day I'll have that gorilla bench.

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    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Rodja View Post
    The speed looked fine on the first two reps at 275, but the third really slowed. One thing you might want to do is treat bench more like a pull in that you reset after each rep as you rushed the reps. Your elbows weren't fully locked out.
    That's a really good idea. If I keep short locking, I'm gonna be really mad when I can't lock out a new PR on the platform. That's probably why the groove gets out of whack, too. Today's focus was lower body tightness.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Big day today. As I'm not really sure what I'm capable of with my healed back and exploding strength, I'm going to determine my opener on deadlifts today. To simulate going through a meet, I'm going to push the prowler BEFORE I start pulling, and as long as the reps are easy, I'm going to keep moving up. Ideally, I'd like to open at 475-500. My first 500 moved really easy and accelerated off of the floor. I think I could really pull big at the meet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Your pulls and squats are like night and day from a month or two ago. Solid work man!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Your pulls and squats are like night and day from a month or two ago. Solid work man!
    Thanks, man. I've been getting stronger this whole time, my back wouldn't let me express it. I attribute that to training my legs in better performance patterns as opposed to bodybuilding patterns. I wish I had trained this way when I wrestled. I would've been all-state.

    Edit: I bet my 40yd dash and vertical are better now, too. Not good, but better.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/27 Deadlift Opener

    Triples up to 425 (PR) best set of night
    425x3 PR - YouTube

    475x1 (beltless PR, but a rough rep)
    475x1 beltless - YouTube

    475x2 PR, beltless and 2-rep any-damn-method
    475x2 beltless PR (PR in general) - YouTube

    Lotta **** went down today in the errands department, so I had to nix the Prowler and go with reps to determine where I'd open. Didn't have my gym bag on me so today I went beltless. Grip was about to go on rep #2, I probably should've reset my hands, but I didn't want to wait around at the time. Lesson learned. Will open at 475. I've been using my air and my abs to my advantage of late, so I really get a lot out of my belt.

    Wasn't as strong today as I was on DE day, but of all the days to score low, the day you pick your opener is probably the best.
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    3/29 Squats

    Triples to 425x3 PR
    http://www.youtube.com/watch?feature=plcp&v=vMy7gfn12CI
    Paused
    315x2 5s
    315x2 7s
    315x5x2 7s

    Oly
    225x26
    http://www.youtube.com/watch?feature=plcp&v=whjcfQ-hhSI

    Depth was much better with the heavy squats and paused squats. Was going to wrap hard and Oly 315, but I couldn't hit depth. Good session here today.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That doesn't look fun at all lol
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    Hahaha. Not really all that fun. 135x50 was all about wind. Tonight was mostly wind, but the legs were also really bombed. I think 275x20 would be the ultimate challenge. I'll try that after the meet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I was slow through my usual sticking point getting off of the couch just now. Brutal.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Big day today. My buddy's back in town after winning the Federal Hockey League championship. Dude's a legit 455/385/515 at 6'2" and 198. His house has a slight bit more equipment than my shed. We're about to kill it in T-10 minutes. Going for a floor press PR and use it to indicate where I'm at for next Sunday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    3/30 Floor Press

    Bench triples
    Up to 295

    Floor Press
    135x3
    225+20chainsx3
    275+20chainsx2
    295+20x1
    315+20x2 PR

    My Tricep Extension (halfway between JM and CGBP)
    135x10
    185x10
    225x10

    Big PR on floors. Big confidence boost heading into the meet. Old PR was 305 straight weight. Let's ****ing go.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Biceps tendon killing me today. Not enough to affect my floor pressing or benching, but it could affect a big bench next week. Hit it up with the lax ball for a half hour after the workout. It will be most of my work next week.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Went to a going away party last night, had lots of food and a few drinks. Slammed water so as to avoid headaches, and my body did not relinquish one drop of it. Weight is currently 240, and I now know how to properly get my bloat on for meet day.
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    Best bloat ever, 2 cans of Campbell's chicken noodle soup.
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    That's a good call! I was thinking Chinese buffet after weigh-ins. Heavy on the soy, massive amounts of carbs, and a little creatine mono for good measure.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    mm Chinese buffet
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    Quote Originally Posted by herderdude View Post
    That's a good call! I was thinking Chinese buffet after weigh-ins. Heavy on the soy, massive amounts of carbs, and a little creatine mono for good measure.
    Caveat: drink ~64 of diluted Gatorade before you do this if you cut 10+% of your BW.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post

    Caveat: drink ~64 of diluted Gatorade before you do this if you cut 10+% of your BW.
    Noted. Why's that?
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    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Noted. Why's that?
    To start the replenishing process. If you cram down too much, then you'll often have GI distress and recovery will suffer.
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    http://www.marylandpowerlifting.com/...p?contentID=76

    I believe this echoes what Rodja previously stated. It'd be better to eat in smaller increments.
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    That's true. I have a wonderfully gifted gut, though. Probably from eating sticks and pencils when I was a child. I'll do it right. I've also heard warnings against overdoing the bloat. That will be important, because I'll be pretty depleted if I actually shoot for 220.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's true. I have a wonderfully gifted gut, though. Probably from eating sticks and pencils when I was a child. I'll do it right. I've also heard warnings against overdoing the bloat. That will be important, because I'll be pretty depleted if I actually shoot for 220.
    I was the same way, but a bad cut is something that you won't recover from by the time you take your first attempt. My last cut from my last fight left me in a fog partially because I mistimed everything and then tried to cram in too much.
    M.Ed. Ex Phys
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    4/2 Squats

    225x8x2

    Pauses
    225x5x2

    Toe Elevated GMs
    135x6x2

    Lots of PVC rolling, mobility squatting, the toe elevated GMs were good for a stretch, too. Felt tight at the beginning. I can only imagine how tight I'd be if I took the week off.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Also to note, weight was 233 this morning. From here on out, it's fish and veggies. Dropping carbs should help a lot. Might have to do some exercising to deplete glycogen. Not scared of my weight yet.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Weigh ins have just been moved up from 6pm on Saturday to 3pm. I will gladly take three extra hours to recover from. I might call the wrestling coach for the local high school and see if I can get the room opened up. Nothing will drop weigh faster than grappling. Nothing.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Just curious, do you water up the days leading up to a weigh-in?
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    Do drastic weight changes affect strength at the meet though?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Mr.Sinister View Post
    Just curious, do you water up the days leading up to a weigh-in?
    Yeah, I'm pounding as much water as my stomach can hold until tomorrow evening, probably about 2 gallons a day then it'll be just enough water to get my supps down. Food will be stopped at noon tomorrow.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by rob112 View Post
    Do drastic weight changes affect strength at the meet though?
    They can. The weigh in is 19 hours before the meet starts, though. That's plenty of time to replenish. I'm used to an hour's worth of replenishment. By the time I go to bed Saturday night, I'll be 235. So I don't expect to be weak Sunday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Today's goal is to get a good sweat. Trying to get some electrolytes out. First night with the MHP Xpel really got rid of a lot of bloat and subq water, but I'm only down to 229. Once I quit drinking, I should be within a couple pounds.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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