My "Attempt at Westside" Log
- 03-05-2013, 07:43 PM
- 03-05-2013, 08:15 PM
That's good information, I never really paid attention to those details, and I'd be pissed if I got redlighted without ever knowing.Training log:
03-05-2013, 08:34 PM
03-05-2013, 08:42 PM
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.
03-05-2013, 09:43 PM
03-05-2013, 10:20 PM
Dude your spotter is swole.
Not me....that $$%*-cking one upper hood rat who talked about his 495 x10 sets before dat dere knee.
03-06-2013, 07:14 PM
3/6 DE Upper
Speed Bench (alternate pinkie and ring finger on ring)
Good speed, good upper back tightness.
Tweaked setup (more weight on feet, less butt on bench)
185x5.5 squashed like a bug and barely benched it off. Another America's Funniest Video nominee had I filmed.
BW Pullup/Low Cable Row/High Pulley Row
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.
03-08-2013, 06:41 PM
Edit: Double Post
03-08-2013, 06:42 PM
3/8 Lower Body
Worked up to 385x3
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.
03-08-2013, 06:43 PM
So... anyone have any tips on how to set up a bench specialization split?
03-08-2013, 07:22 PM
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.Originally Posted by herderdude
Sent from my iPhone using Am.com
"Jackie Treehorn treats objects like woman man."
03-08-2013, 07:36 PM
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.
03-08-2013, 08:39 PM
03-09-2013, 08:12 PM
3/9 ME Upper
315x2 add towel
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.
Rolling Tri Ext/Tates
I suck at rolling tricep extensions.
45x12x3 constant tension
Standing Cable Crunch
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.
03-09-2013, 08:22 PM
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.
03-09-2013, 08:51 PM
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.
03-09-2013, 09:05 PM
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.
03-11-2013, 07:58 PM
3/11 RE Vertical
BWx17(loosened up)/185x5+2 push press
BB OH Tri Ext/Standing High Pulley Rows
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!
03-12-2013, 08:12 PM
3/12 DE Horizontal
Paused 1" Above Chest
These are tough on the pecs and delts. Really helps stay tight.
Chest Supported Pendlay
Doesn't get any stricter.
Dead Stop DB Row
These are tough, but my lumbar likes them.
Both Hands DB Dead Stop
Funny how tightening up form makes things harder.
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.
03-12-2013, 10:02 PM
Lax ball to the bicep. Very useful. Also very likely to be included in the next Geneva convention.
03-13-2013, 07:44 PM
Proviction Power Sled pushes
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.
03-13-2013, 08:52 PM
03-13-2013, 09:07 PM
Awesome man. We made a bridle at work today to do some truck pulls. I'm dyin for a prowler though
03-13-2013, 09:47 PM
I wish I had access to any sled type stuff. I pushed my car around the parking lot before. One day! Haha
"Jackie Treehorn treats objects like woman man."
03-13-2013, 10:28 PM
03-13-2013, 10:32 PM
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.
03-13-2013, 10:48 PM
I know what I'm buying with tax returns now.
03-13-2013, 10:52 PM
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.
03-13-2013, 10:53 PM
03-13-2013, 10:54 PM
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