My "Attempt at Westside" Log

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  1. If it makes you feel any better it was my hyndai elantra lol

    A blazer would be hard as ****!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."


  2. 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/240172-herders-2014-log.html
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  3. 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/240172-herders-2014-log.html

  4. Big ol legs

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

  5. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. That lady still talks about your wheels

  7. 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:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

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

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

  10. Awesome updates, and prop to your bro for the official sounding commands.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. 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/240172-herders-2014-log.html

  12. 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:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

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

  15. 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/240172-herders-2014-log.html

  16. I am absolutely thrashed man





    Good stuff

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

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

  19. 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
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

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

  21. 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


  22. 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.

  23. 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/240172-herders-2014-log.html

  24. 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/240172-herders-2014-log.html

  25. 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/240172-herders-2014-log.html

  26. Good speed man. Looked easy
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  27. 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.

  28. 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/240172-herders-2014-log.html

  29. 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.
    M.Ed. Ex Phys


  30. 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/240172-herders-2014-log.html
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