My "Attempt at Westside" Log
- 03-13-2013, 11:56 PM
- 03-14-2013, 07:35 PM
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 245x5 switched to back
275x5 belted up
365x3 good set. Sat back, knees stayed out, steady reps. Hip mobility getting much better.
Bastardized Big Red Supine Leg Curls
These turned into supine hip extension kickstarted with a leg curl. Still worked well.
High Oly Squat
Hand on the Periodization Bible, I sat as low as I could. Pumptarded hamstrings kept me up.
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:
03-14-2013, 11:36 PM
Leg pump gone dumb on some SD, carbs, Enhanced and 50 rep skwaats.
03-14-2013, 11:49 PM
Big ol legs
03-14-2013, 11:53 PM
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.
03-15-2013, 06:42 AM
03-16-2013, 08:04 PM
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.
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.
185x3 scared me
Will update rest of sesh after completion.
03-16-2013, 08:10 PM
Good **** man
03-16-2013, 08:17 PM
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.
03-16-2013, 08:42 PM
Awesome updates, and prop to your bro for the official sounding commands.
"Jackie Treehorn treats objects like woman man."
03-16-2013, 08:45 PM
3/16 Opener/Pull Day
335x1 On Command
Fabulous piece of equipment
Band Lat Pulldowns (Fat Green Jumpstretch)
Facepulls (High, full external rotation, paused)
Seated Hammer Curl
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.
03-16-2013, 08:48 PM
03-16-2013, 08:54 PM
Well even if the command isn't fast you can still be confident on opener. You got a solid bench.Originally Posted by herderdude
"Jackie Treehorn treats objects like woman man."
03-16-2013, 09:08 PM
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.
03-17-2013, 11:56 AM
Light Benching (5/3/1 deload, max 185)
Paused Benching 1" off chest
200x10 uphill (used legs)
Prowler sucked as per usual. Woof. I hate morning sessions.
03-17-2013, 01:49 PM
03-18-2013, 09:18 PM
Standing Cable Crunch
Standing Side Bend
Standing Calf Raise (squat machine)
Back pumps came during the extensions. Nothing spectacular, just laying some more block for the foundation today, if you will.
03-20-2013, 07:24 PM
3/20 ME Upper
I totally fu(ked up my programming, but as you'll see soon, I'm quite alright with it.
Worked up to 315x1
335x1 to a 1-board
365x1 to a 2-board
365x1 to a towel
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
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?
315x1 sucked ass
405x1 pretty decent
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.
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.
03-20-2013, 08:07 PM
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.
03-20-2013, 08:17 PM
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.
03-20-2013, 10:15 PM
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
03-21-2013, 01:58 PM
03-21-2013, 02:02 PM
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.
03-21-2013, 08:52 PM
3/21 Vertical Push/Pull and External Rotation
Lat Pulldown (wide underhand)
No real big movements or numbers, but I hit this hard and fast. Strict form, 30-45s rest periods, and focused.
03-23-2013, 09:38 PM
3/23 Speed Pulls
Second to last set
Damn fast. Good session. Now it's time to watch Kyle Dake vs. David Taylor on ESPN. Match of the decade.
03-23-2013, 10:02 PM
Good speed man. Looked easy
03-23-2013, 11:03 PM
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.
03-24-2013, 09:53 PM
3/24 Speed Bench
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)
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.
03-24-2013, 09:56 PM
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
03-24-2013, 09:58 PM
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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