My "Attempt at Westside" Log

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  1. 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.
    M.Ed. Ex Phys



  2. 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:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. 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.
    M.Ed. Ex Phys


  4. 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.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. Very good. Should make for better glute activation, too. I lol'd at the SPF comment.
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  6. Dude your spotter is swole.

    Not me....that $$%*-cking one upper hood rat who talked about his 495 x10 sets before dat dere knee.

  7. 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/240172-herders-2014-log.html

  8. Edit: Double Post
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. 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/240172-herders-2014-log.html

  10. So... anyone have any tips on how to set up a bench specialization split?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. 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.

    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."

  12. 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.

  13. 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


  14. 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/240172-herders-2014-log.html

  15. 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.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. 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/240172-herders-2014-log.html

  17. 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/240172-herders-2014-log.html

  18. 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/240172-herders-2014-log.html

  19. 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:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  20. 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/240172-herders-2014-log.html

  21. 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:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  22. 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.
    M.Ed. Ex Phys


  23. Awesome man. We made a bridle at work today to do some truck pulls. I'm dyin for a prowler though
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. I wish I had access to any sled type stuff. I pushed my car around the parking lot before. One day! Haha
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. 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.

  26. 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.

  27. I know what I'm buying with tax returns now.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. 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.

  29. 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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