Basement workout log-Westerner

[Westerner]

Already past more than a year and a half when i start to train in my basement,it was very difficult in the beggining,without spooter,without real equipment,all alone,many times i knew if something goes wrong that there will be no one to help,fighting alone with bad days is very stressfull,nobody to praise you for good lifts,or motivate when you fail...

Only good gym in my city,where i had all that i need,olympic bar,plates,good chin bar,dip station,spoters,people who train for strength(only in bench)...had one big problem,gym was on the first flat,with very bad floor construction,so when i was doing squats or deadlift,i have to always listen warnings what could happened if that weight felt on the floor.Exactly beneath gym was coffee bar,so you could think how concern i was.Many times my partner couldn't train because of work,and there was nobody appropriate to spot when i do squats.
Before about 20months i came to gym,to do my squat workout,i came alone...in gym i find two girls and one guy on stepper.I decide before what will i do-7x5 with 330pounds,rest betwen sets 1minute.When i start to train everything goes well,from set to set i manage to do all...untill last set,when i do fourth repetition,i was sure 100% that i could do and fifth,even i always squat ass to grass,this time i go down very slowlly,as much deep as i could,now and stop litlle down,and then...when i go up i stop at midlle,in one milisecund i start to think and decide what will be the best way to drop bar from my self,i knew if i throw it from the back it will crush down with all strength...what i did was that frist i slow down weight with good morning tehnichue,and after when finnish with back,take the weight on my neck and slow it as much as i could,and rest with arms...anywey bar hit at the ground hard...owner run and start to worry about floor not asking me how i am...next 3 months i felt pain in my neck because of that,and stop going to gym,where i train 3.years.

Soon after accident i bought one bad bar with weights and start to train again.

Now i feal that i cant do anymore like this,so i will start to write log here,because many of basement/garage lifters dont have nobody to tell how they did their training today...

This week is regeneration week,when i do only testings.
Anyway today i tried to push 275pounds in bench,that is my personal record that i set one year ago,after that i break my hand(fist).
But i fail,what i did was 270pounds...and im satisfated with that.Also today i do one set of plate wrist with 31.pound x12-right hand,left hand-22.pounds x10,not strick form.

P.S. Tall 5'11",weight 170pounds,25year old.

 

[Westerner]

Today i had two trainings.First in the morning,weight training(if i could call this a training),and afternoon soccer training 2hours.

Weight training:

Testing front squat-320poundsx1 ATG.

Before three weeks i did 355pounds,but that time i was working f.squats with mixed hands(bodybuilding style),now i turned to olympic style,so my elbows are not stretched for that yet.
I'm stretching them two-three times a day,and in beginning i thought i will never be able to do f.squats like this,but now i'm close to succes.
I have still problems with pushing elbows up when im going down,but i think i know how to find way out.
When i start with this style i couldnt do at all because of pain and unflexibility,i was thinking about buying front squat harness,but i quit from that when i read in one article that when you work with harness,exercise on legs have the same efect like you're doing back squats.
Also now when i change from bodybuilding style to olympic style f.squat,even i loose 35 pounds of strength,i felt boost of explosive strength and speed on soccer field.
So for me bodybuilding style sucks.

Today also i did weighted chin ups,one set with 88.poundsx4,very deep.
Im not in good shape in chin ups and pull ups,when i see with how much weight i could train before,and in next period i will not push them so hard,just to keep the pace.Other things will have advantage.

This regeneration week,which i do after three/four weeks of heavy workout,somethimes i feal like i could continue with training,that i dont need it at all...but im to experienced now,before i will probably do training if i feel i could but not now...also desire will be bigger when i realy start with trainigs.

 

[Westerner]

Training today:
Weighted dips(testing)-90.poundsx4reps,110.poundsx6.

When i finnished last rep with 110,crapping belt crack,so next day i must buy new one,and in futture dipping belt.

Standing shoulder press(strict form,without using legs),this is a new exercise in my workout-90.poundsx4,110x3,130x3,145x3,155x1.

Next two days i will not lift,only tomorrow one soccer training,and that's it...this week i dont have a game,so regeneration will be complete,and i will be ready...

 

[Westerner]

Ok tomorrow i'm starting with 3.week workout,after which will follow active rest week.

Target will be gaining strength and looseing weight.Trainings will be devided on two days;first day will be legs,second day will be everything rest,and it will have two trainings,morning and afternoon..Every second day will be the same,sunday rest.That is in 3.weeks 27.weight trainings+about 15soccer trainings and cardio and 3.soccer games.
In all about 45 trainings.:FUfinger:

Goals after 3 weeks:
Bench Press-285.poundsx1
Front squat-350.poundsx1
Weighted Dips-135.poundsx6
Stand.Press Shoulder-155x6
Weighted chin ups-100x6
Plate wrist-31poundx20,not stric

Body weight(now 174)-165pounds
Body fat-under 10%
Suplements:
Whey,glucose,multivitamin,vit C,vit E,Mg,Zinc,Ca and Glucosamin
Nutrition:meat,low fat chease,vegatables,cornflakes,tuna fish,milk,low fat jogurth,fruits...

Recuperation:Bioenergy treatmans every week,tampering after training,stretching.

 

[Westerner]

Monday:8:30-10:45
Warmup 30min
Front squat-285poundsx3,300pouds1x3,2x2,1x1,255pouds3x4
3-5min rest between sets.
I had big problems holding the bar on my chests,it was very paintfull,also bigger problem was(i can stand the pain of bones)with pushing elbows up,it didnt need much that i injure my raight hand fingers,so i quit in some sets even my legs were not finished.

Squats(i didnt do them more than year)-245pounds1x4,265pounds2x4.
I will not fors regular squats,but i will try to put 10pounds more every training.
Plyometric jumps-about 80-90 jumps.
Abs workout
Temper after training and pwm.

Soccer training:16:00-18:30
There were lot of sprints on the end of training,so i was really exhausted.
Temper +pwm

First day complete:thumbsup:

 

[Westerner]

Thuesday,16.10.

1st training-08:45-10:45

1.Bench press-245pounds2x4,3x3(5min rest between),220pounds1x6,1x5,175poundsx6(3min rest btw)
2.Hamer leaver-3sets each hand with 25pounds,about 5-7reps in one set.
3.Plate wrist curl-6.sets with 31 and 22pound plate,in one set 8-12reps.
4.Weighted Chin ups-90.pounds3x3,and last 1x25 without weight.
5.Abs
Temper + pwm

2nd training-15:00-16:30
Soccer training
Temper + pwm

3rd training-19:30-20:15

1.Weighted dips-90.poundsx6,110.pounds2x6,1x5
2.Standing press shoulder-110.poundsx6,135.pounds3x3
3.Lat mashine-3.sets of 12reps.
Pwm

P.S. Had big problems with this day,because i have to do thousand things between trainings.

Second day complete :thumbsup:

Edit:This 3rd training is done in gym because i dont have this dip station.

 

[Westerner]

Wesdnesday-17.10.

1st training-09:15-11:45

1.F.squat-310.pounds1x2.1x1,320.pounds1x1,255x4,265.pounds2x4,1x3.
2.Squat-275.pounds3x4.reps
3.Plyometric jumps-about 80.different jumps.
4.Abs and elbows stretching
Pwm + tempering

2nd training-18:45-20:00

Cardio training:One after another

Rope 3.min.
Stationary bike 25.min.=285ccl
Boxing bag-7.min
Stationary bike 15.min=167ccl
Rope 5.min
Boxing bag 5.min
Pwm + tempering

This day starts very bad,i was so mad when i start with f.squat,in first set i knew it will not work so well,i couldn't hold my elbows up,so lot of weight was on my fingers,after second set i was about to quit,because of not be able holding the bar properly...but than i remember that i must write something here

But i could blow everything if i hurt my hands,not only that i will not be able to do f.squats but almost every other exercise...

3rd day complete(but not so good):frustrate

 

[Westerner]

Thursday,18.10.

1st training-09:00-10:50

1.Bench-255.pounds1x3,2x2,245.pounds2x3,220.pounds1x7,2x4,
2.Hammer leavering-3.sets each hand,6-8 reps in one set
3.Plate wrist curl-6sets each hand,10 reps in one set with 31-33.pounds
4.Weighted chinups-90.pounds2x4,1x3 and 1x25 without weight
5.Abs
Pwm + tempering

2nd training,16:00-17:40

Soccer training
Pwm + tempering

3rd training,19:30-20:15

1.Shoulder standing press(stric form)-90pounds1x6,110.pounds1x5,135pounds2x5,1x4
2.Weighted dips-90pounds1x6,110pounds1x6(another belt crack):frustrate
3.Shrugs-110pound4x12
4.Also i tried to do deadlift for no reason,even i didnt work deadlift for more than 4.years,and i was not prepared,didnt bring magnesium for hands and straps,i manage to push 400pounds very easy,didnt want to add more weight...but i thinki i'm able to push about 490-500pounds...maybe i try max in this period,if i feel good.
Pwm

4th day complete(so,so only because of dips and that fu.... belt):hammer:

 

[Westerner]

Friday,19.10.

1st training,09:45-12:00

1.Front squat-310.pounds1x3,320x1,330x1,(rest btw sets 5.min),265.pounds2x3,275.pounds2x2,1x3,
2.Squat-285.pounds3x4,
3.Plyometric jumps-about 50
4.Abs + elbow stretching

Pwm + tempering

2nd training,18:00-19:00

1.Stationary bike-40minutes=435ccl
2.Boxing bag-10min
3.Abs

Pwm + tempering

This day was ok.I stil have problems with pushing elbows up but less than before.Also i had two failure atempts,ones second time when i try 330pounds,and at 275pounds,both at front squat.

P.s.I dont write in log warmup sets at any exercise,just working sets.

5th day complete:thumbsup:

 

[B5150]

Already past more than a year and a half when i start to train in my basement,it was very difficult in the beggining,without spooter,without real equipment,all alone,many times i knew if something goes wrong that there will be no one to help,fighting alone with bad days is very stressfull,nobody to praise you for good lifts,or motivate when you fail....

The ability to persevere dispite the conditions, environment and praise is the making of a man of great character and discipline. The physique will come as a byproduct of that and you will be much better suited to be a good steward with your new found success.

I spent 4+ years in my garage in the AZ climate that sometimes meant 100+ degrees even at 3:30AM. Through fire great things are forged.

Keep up your efforts.

 

[Westerner]

Thanks for your support B5150.

I agree that this kind of workout has its advantages,and it is necessary because man will find how far is he willing to go by himself.

Saturday 20.10.

First training:10:00-10:45

1.Weighted dips-45pounds1x16,1x15,1x10,1x9(until i buy dip belt i will work with lower weight,seeking repetitions)
2.Shrugs-135poundsx12,175x12,200.pounds 2x12.
3.standing Press shoulder(stric)-110poundsx6,135pounds 1x5,1x4.
Pwm

Soccer game:15:00-17:00

90 minutes play.It was very exhausting.We play away,and recive goal in last minute,score was 2:2.I gave goal for 2:1.
pwm + tempering.

P.s.
Im not pro,so this kind of exhibitions,like going to gym before game,are not so strange,i put weightlifting on first place...Although i had one offer this year,from first division club,which i reject because of some private reasons,and i think im not prepared for big game after big injury.

 

[jas123]

Nice front squats Westerner!

 

[Westerner]

Thanks Jas,but as you are not satisfated with your deadlift the same i'm not satisfated with my front squat.One year ago i had back squat 400pounds ass to grass only with belt and since than i didnt train them(start now),i will try to get equal numbers with front...in a half year if possible.

I had to train today because i couldn't do everything yesterday,but nothing heavy.

Sunday,21.10.

Training,15:00-16:20

1.Bench press-255pounds2x3,1x2,245pounds1x4,220pounds1x7
2.Hammer leavering-1set(right:22poundsx10,left 18poundsx8)
3.Plate wrist curl-Right hand 33pounds 2x8,left 22pounds 2x15.
4.Chinups-Without weight 1x20,1x17
Pwm

P.s.I had one fail attempt at bench,it was first set of 255,i try to do four reps.It was the bigest weight i had to rifle from my self,not so difficult...now...

1st week complete cool:

Note:I think it will be hard to achive 285pounds in bench,and except dips everything is okay at the moment,i dont feal fatigue at all.

 

[Westerner]

Monday,22.10.
1.F.squat-320.pounds3x2,265.pounds1x3,2x4,275.pounds2x3,
2.Squat-295.pounds3x4
3.Jumps,about 60 + elbows stretching + core strengthening.

Pwm + tempering

Soccer training 2hours.

Thuesday,23.10.

1.Bench press-260.pounds1x2,4x1,245.pounds1x2,220.pounds3x5,
Pwm


Note:
F.... shi.. i injure(finaly) my right hand wrist and finger.After i finished front squat training at monday i felt that i push to hard with wrists,as i couldnt keep my elbows up wrists must take lot of weight om them selfs,this time was to much.When i wake up today pain was much worst than yesterday,so i did today only bench,how much i could,everything else was very paintfull.

Also as i work with tourists,like a tourist guide,my season finished at october,but something came out this week and now i must work whole week,and i will be tired for trainings,but than came out this injury...never mind.

I have today at evening bioenergy treatmant,that will be last hope,if anything can help it will be bioenergy....

 

[BigCasino]

Westerner, it sounds like the pain in your wrists might be in the connective tissue? If so, I would try supplementing with Cissus. I take it for pain in my forearms / elbows, and it REALLY helps.

Nice 10lbs increase on the squat this week!

 

[Westerner]

I dont know anything about cissus,but i could try,thanks.I do have also pain in elbows,from hard stretching.
10 lbs in squat is so so,but squats i start to work withouth belt,i want to strengthen my abs and core muscle,i will try like this how much it goes,also with front squats i use belt only at bigest weight.

After two months I've been on bioenergy again...
Man,who is giveing me bioenergy treatmans said tonight that i will be able to train tommorow front squats,he said that i should not have big problems tommorow with wrist,although he have a lot of work to relase negative energy from my hand.


We will see tommorow,certainly i will try front squats,if not possible i will train only back squats.

 

[Westerner]

Wednesday,24.10.
Training-09:45-11:45

1.Squat-310.pounds1x4,320.pounds1x2,330(belt)1x2,1x1,340(belt)1x1,310.pounds2x4,1x3,
2.Front squat-200.pounds1x6,240.pounds1x3,265pounds1x1,
3.Plyometric jumps-about 60

Note;
Very good day,i decide before that i will not train front squats but regular.Before workout i try to stretch my wrist and i could,but as i couldnt do plate wrist curl,and it was very paintfull even with 10pounds,i didnt want to push.But when i finished regular squats,i want to stretch harder my elbows and wrists to try front squats,and usually i need 20-30minutes to stretch elbows,but today it was so easy to stretch them,and i was finished for 5min.Also i could push and hold elbows up without any problems,but i didnt want to train more because my legs were over.And old man from bioenergy was wright,i was able to train,still i have problems with wrist and tommorow im afraid it will be only bench work.

Although because of work i didnt have time for soccer training this was good day.

 

[jas123]

What are bioenergy treatments, Westerner?

 

[Westerner]

Thursday,25.10.

Bench press-260.pounds5x2,245.pounds1x4,1x3,220.pounds1x6,1x4
Pwm
Due to pain in my wrist and fingers i couldnt do anything else,and after i didnt have time for soccer,because of work.

Friday,26.10.

1.Front squat-310.pounds1x1,330.pounds1x1,340.pounds1x1,310.pounds3x2,265.pounds3x4,
2.Squat-320.pounds1x3,330.pounds2x3,
3.Plyometric jumps-about 50,
Pwm + tempering

Today i push again to hard with wrists at front squat,so we will se tommorow what will be,is it gone be injury again.Also today i was not so good stretched like the day after bioenergy,but it was better than any other day.
Also with squats,whan i couldnt do with 320pounds 4reps,i increse 10pounds,and last set,3rd rep i push it with back arched.Aniway im very satisfated with today lifts,and my work season finally stops,today was last working day.

 

[Westerner]

What are bioenergy treatments, Westerner?

Here you have this sites,this is more-less it

Bio-energy

Daystarr - More On Bioenergy Therapy


My experience with bioenergy is excellent.
Man who is giveing me therapy,use bob(somethimes and balls)as a instrument to start energy.He work fantastic on my recovery sistem,the way that after i feal like 20pounds lighter,i could breath deeper,train better tommorow,it happens almost every time that on first training after therapy i squat 10-20 pounds more in 3max rep,he heals some things almost the same day,which with massage needs few weeks and several coomings to heal,like kicks in soccer,stretching of ligaments and tendons,problems with knees.
I bring many people to him who had stomach problems,my brother who couldnt touch foot fingers with his hands(he needs almost 10inches),and this old man without touching him just using the bob few minutes stretch him so that he could easy touch his feets.This things are not fake,i saw with my eyes boy who injure his knee and couldnt walk,after 5min was jumping.

But what i saw on internet there is everything and everybody try to do bioenegy,im sure there is many frogs over there...But i will recomend this to everybody...i will go now every week if i could,this old man said it is enaugh to come ones a week,not more,because enegy flew several days after treatman.

Also i discover one massage man from Russia,who works 50miles from me,he have some kind of massage what is necesarry after lifts with big weights,he said that in russia that is normal,in weight camps....He is actually pull your fibres and tendons who mix themself due to big weight workout,it is litlle painful what he do,but he cure one injury that i had almost a year,with which i suffer strong pain at soccer field and whan i was doing squats,he cure me in one day,and before him i was at hunderd doctors and massages...even this old man with bioenergy couldnt do anything for long about this injury,after bioenergy i was ok for few days and again the same...This Russian man said that im all fu..ed up....:lol:

jas I hope that i was helpful.

 

[Westerner]

Saturday,28.10.

I had a soccer game,we played at home with club who is second on the table,and wants to be first,because only one is going to higher division,so they really wants the points,but....they find out that club who is first on the table paid some money to referees to judge for us,and now this club who is playing with us offer money to us,so that we let them game,and we did,we lose 1:0.Anywey i didnt like this but,i have to do what majority of us wanted,this is happening a lot,everywhere,it was'nt my first time,and bellive me it was not a good felling,whore money...

Sunday,28.10.

As i get few pounds this week,when i had to go to some dinners,i decide today to get up for running,in morning.I ran about 25min,not much but fast,and enough to get wet.


Training,15:30-17:30

1.Bench press-260.pounds1x2,265.pounds1x2,245pounds.1x4,1x3,220x4(with pause),230x3(with pause)
2.Deadlift-110pounds2x4,200x1,285x1,375x1,420x1(belt),440x1(belt)
3.Cardio workout 30min-rope jumping 10min,bike 15min,boxing bag 5min.

Pwm + tempering

As i couldnt do anything else due to pain in wrists,still,i wanted to see how much i can push in deadlift.
I dont have olympic bar and plates so it is much lower than normal,i couldnt use legs at all,only backs.I have total of 450pounds,and i should do all but i felt pain in harmstrings,so i quit.I think on this way i could more about 20pounds,but with olympic is different thing.

Also i would like in future to push 550pounds in deadlift,with 170 pounds of bw,without training it,offcourse for that i must improve my weighted chinups.

 

[Westerner]

Monday,29.10.

1st training,08:00-09:40,

Front squat-310pounds1x2,320x1,200pounds3x6,
Squat-310x1,330x1,200pounds2x6,
Pwm

2nd training,15:00-17:00

Soccer training

P.s.
Very bad day,one of those when i want to quit from everything,also i couldnt stretch my self enough to push elbows up.So i done few reps fast with small weight.But everytime after this kind of day comes few good days,we'll see...

 

[Westerner]

I'm changing my trainings completely.Almost every training will be different,this will be very strange for me and also it will be dangerous.After this week i will not do "active rest week" because i think it will not be necessary,but training volume should be very high.What will i do is this,buy changing all the time training type my CNS will not know what is happening,and i could always train on may max.This sound very nice,we will see in reallity how really is?:twisted:

Thuesday,30.10.

Morning:Cardio training:
50min-20min rope jumping + 20min bike + 10min boxs bag.

Evening:Bench press
Parcial bench(i dont know how you call this:when you lift only 4-5 inches from rack till lockout)-285x3,310x3,330x3,350.pounds3x3,
3board bench presss-255x3,260x3,265x3,220pounds1x9,1x8,

Note:
Parcial was very frightening,because i train without spoter,and my arms dont have habit for this weight,although it was not heavy.Boards were strange,i have to do them with pause,so this weight is actually good.I tie up with rope board for my self,so it didnt move to much.

 

[Westerner]

Wednesday,31.10.

Morning training:
Squat at 19" box-330x4,350x4,375pounds2x4,395pounds2x4,330x8,
Front squat-265x5,275pounds2x5,
Cardio 30min-rope 10min,bike 15min and box bag 5min,
Pwm + tempering

Afternoon training:
Soccer training 1h30min
Pwm

 

[Westerner]

Thursday,01.11.

Training:
Partial bench press-310x3,330pounds3x3,(i lower the rack more than last time)
2board bench(paused)-255x3,260pounds1x3,1x2,220pounds1x7,1x6,
Shrugs-200pounds3x12
Cardio 30min-10min rope jumping,15min bike and 5min boxing bag
pwm

Friday,02.11.
Morning training:
Squat at 15"box-330x3,350pounds2x3,1x2,310x8,
Front squat-285x3,310pounds1x3,240x6,
Cardio 30min-10min rope,15min bike and 5min bag.
Pwm + tempering

Still i have problems with elbows in my front squat,and i dont feel like stretching much now.Also i cant work plate wrist curls,and some other exercises due to pain in wrist.

Afternoon training:
Soccer-I train about one hour and quit because i was kicked at my left leg quadricep,inside part-Vastus Medialis,pain was very strong,and this kind of injuryes are worst day after,but now after training I barely came to my car....

And this diet is killing me...:hot:

 

[Westerner]

Saturday,03.11.
Training:
1.Partial bench-350x3,375x3,390pounds3x3,(it was the same height like first time)
2.Board(5)bench-260x2,270x2,275x2,285x1,275x2,220x10,
3.Triceps narrow bench-155pounds3x12(i was working only 1/3 distance,without landing down bar on chests)
4.T-bar rows-90x8,110x8,130pounds2x8,
5.Shrugs-200x12,220pounds2x12,
6.One arm dumbbell rows-45x8,65pounds2x8,
7.Cardio 30min-rope10min,bike15min,boxs bag5min

Sunday,04.11.

Soccer game,90min,I ran all time,and we won away 1:0.Two games more until half season end.

Note:
Something came out again with tour agency,and i will have some work this week also,but i think there will be time for trainings.

 

[Westerner]

Monday,5.11.

Training:

1.Squat at 23"box-375x6,420x6,450pounds3x6
2.Front squat-275x5,285pounds1x5,1x4
3.Deadlift-285x1,330x1,375x1,(I put board under me,and fix the podium so that bar was actually 2inches from ground)
4.Cardio 30min-10min rope,15min bike,5min box bag.
Pwm + tempering


Note:
I didnt have any more weight for squat,othervise it will be much more on the bar,now i will only lower inches.
Deadlift was easy,i think that on this way i can 440,and i will tape it at friday(i guess).


Tomorow and at wednesday i have testings,bench,squat and front squat,bench will be with pause.

 

[Westerner]

I had lot of work this week with tourist,and i injure my left knee when i was doing squats,i dont know is it dangerous,i had this pain also before but never so strong(like someone is stabing me with knife),i actually couldn't run at thursday,and barely walk litlle time after,now is litlle better.

Thuesday,6.11.
1.Bench(paused)-255x1,220pounds2x4(try 260 but nothing)
2.T-bar rows-90x8,120x8,155pounds2x8,
3.Shrugs-200x12,240pounds2x12
4.One arm dumb.rows-45x8,90pounds2x8
5.Cardio 30min
Afternoon:
Soccer training

Wednesday,7.11.
Squat-285x1,330x1,350x1,360x1(ATG),21"BOX-375X5,395X3(INJURY)

Thursday,8.11.
1.Partial bench-310x2,330x3,340pounds2x3,1x2
2.Bench(3 board)-255x3,265x2,270x2,
3.Paused bench(no board)-220pounds2x4
4.Triceps narrow bench(only uper 1/3part)-200pounds3x10,
5.T-bar rows-90x8,120x8,155pounds2x8,
6.Shrugs-200x10,240pounds2x10,
7.One arm dumb.rows-65x8,110x6,65x8,

Saturday,10.11.
1.Partial bench-340x3,350pounds3x3,
2.Bench 3.board-255x1,265x1,275pounds2x1,
3.Paused bench-220pounds1x5,1x4,
4.Triceps narrow bench(only uper 1/3part)-200x10,220pounds5x10.

Note:
Everything which includes even litlle legs I can't do,like t-bar,shrugs,one arm rows.
Two trainings of partial are on the same height,lowest till now.
Im planing to give a chance to this style of bench workout,it is a style of one experienced powerlifter.But i have some information that work with boards is not for raw lifters...i will not rush with conclusion.

 

[MESSPLAY]

Westerner, you are one weird person.

But I admire your determination and your strength. Best of luck to you!

 

[Westerner]

Westerner, you are one weird person.

But I admire your determination and your strength. Best of luck to you!

[nomedia="http://www.youtube.com/watch?v=VwbtbfAnI80"]YouTube - Broadcast Yourself.[/nomedia]

Thanks,determination i have but strength,at the moment not as much i wish.

This injury with knee,was "drop who pour the glass".It is very massive stress for my knees doing like this,training squats so much and than go to play soccer,where you have many situations where you are agressively changing directions of movement,not to mention that as a forward i must swallow wreak of defenders.
I know if i will maintain to train like this that i will succeed,because now i already can play in highest division,but...it is big posibillity to injure my self very bad,i could break knee ligaments,and than im nowhere...

Decision was not easy but i had time to think about,and decide quiting with soccer...
I like powerlifting as much,and my economic situation(at moment) is good,i dont need money to earn,and i will have much more free time for everything else.
I will compete raw,without equipment.

For the rest of this year i have few goals which i can achive,they are(all raw):
1.Not more than 172-174pounds body weight at 5"11
2.Ass to grass squat 395
3.Paused bench 265
3.Deadlift without training 505

In next year im going to 198pounds category.

 

[kabuki]

do you have safety pins setup on the bench and squat workouts?

Basement training is where the best training in the world happens...but make sure you are safe.

 

[Westerner]

No i dont have pins or racks,i'm improviseing.


One friend build bench for me,where i can do and partial lockouts,safe enough not 100%.

Squats im doing normaly,i have small protection,point of view,two tyres and above that carpet,so that i could throw it if i cant lift.Somethimes i fear for myself,but i control it(fear).

Next year i should arange that someone build rack for me,and litlle beter bench.

 

[The Lion]

nice...you lift alone? I find I talk too much when my friend and I are lifting...but I still spend about an hour lifting...I like to make two hours of it.

good plan, you are pushing great.

 

[Westerner]

Yes i lift alone,it's not small space but...i dont have to many people who would like to train like i do,maybe three,but they are busy with work and everything,i have very elastic job so...i would rather train in gym but it is how it is.

Im planing few trips next year,in to the city where i could train in powerlifting clubs,for few months a year.That is motivating me now to be better,and i will avoide boredom.

Thanks for support.

 

[Westerner]

Monday,12.11.

1. Partial bench-310x3,330pounds3x3
2. 2 board bench-240x2,255x2,260x2,265x2,
3. Paused bench-2220pounds1x6,1x4,
4. Narrow bench(1/3)-220pounds5x10


Wednesday,14.11.

1. partial bench-310x2,330x2
2. 5board bench-265x2,275x2,280x2,285pounds2x2,290x2,
3. Paused bench-220x5,
4. Narrow bench(1/3)-220pounds3x8,
5. Plate wrist-few sets with 10kg and 15kg's plate


Note:
Still I dont want to do anything which includes knees,and my wrist didn't heal completlly yet,but i wanted to do litlle plate curls....hand,wrist and elbow strength is very important to me,and i'm planing to train it as much as possible.
Also from last time i was doing 5board bench i have progress of 15pounds,maybe this was not so bad choice with boards,i dont feal tirednes at all(yet).

 

[kabuki]

2200 lb partial bench:jaw:that can't be easy on those wrists

 

[Westerner]

2200 lb partial bench:jaw:that can't be easy on those wrists

Lapsus lingue

But my wrists are stronger part,i wouldnt joke with them.

Today i couldn't persist so i train litlle squats.
15.11.
Squat-285x1,330x1,340x1,285x4,295x4,310x4,265x6,

I loose 20pounds in squat,but next 2weeks i expect 395atg.

I felt something at the last set so i quit imidiatly,i was planing to do more front squats.Tomorow it will come strip for knee which i order,it is for jumping knee(handball players use it),you attach it under patela,and she push patela up...maybe it will help.

Tomorrow is paused bench testing,last time 6.11. i was able 255,but failed at 260,now i hope for 265.

 

[MESSPLAY]

what kind of bench set and weights do you have westerner?

 

[Westerner]

what kind of bench set and weights do you have westerner?

Bench made for me one friend,it is not regular,it is easy to train partial with big weights on this one.

Bar is thin,bended,not olympic.
I need to buy one thick bar,but now there is not even one,hundred miles in circle close to my place.

I still can train with it but it need to be changed.
Squats i train with other bar and weights....

 

[Westerner]

This testing was ****.
But it's opening my eye's .I couldn't lift 260 today,i take the bar,lower it,do pause of 2 secundes and when i go up it was easier than last time,but i stop few inches before lockout,i guess that i was exosted until i came till there,must be that because i should have good lockout.

I will train like this one more cycle(3boardx2,2board,5board and testing),and than decide.

How much i see now,this type of training is not for raw lifters as I presume before,the stucking point is at begining,with boards i practice lockout.But it could be good for after that i pass this kind of training.What do you think Kabuki,as a pro???
I dont feal taxed.

Today i train litlle plate wrist,hammer leavering and with heavy griper 250lbs,even i dont train with him almost at all i can squeze it 5-6 times.

Yesterday i test one man who work with kitchen machines(repare them),he never train anything,about 200pounds bw,nothing special in my region and he squeze 250lbs griper first time he touch it.
What i want to say,when i could test some people who are marked like extra strong mans in my town,who work with hands i bellive it could be those who can 350-400lbs at first time.If i get those gripers it will be interesting to see that and tape.

 

[kabuki]

i'm no pro, but i can answer your question.

I see no value in anything over a 3board for raw pressing. Also remember that wherever you stick at is not your weak point. your weak point is a few inches below that. So for example if you stick at the height of a 3 board. you will want to train with a 2 board.

do you do any speed training?

 

[Westerner]

I dont train speed,but i train before speed on different way and that time my bench was better than now,ones before i was training fast push ups,i wanted to break Guines record which was that time 132 in 1minute,and I break that record with 140,but i cool down from Guines whan i brake record,just im sorry that i didnt tape that,it could be impressive to show because with enormous speed i had good form which guy who ownes record didnt had.

Ok thanks,Im starting with speed imidiatlly.I'm planing to compete raw at begining and if there is now effect from this training im stoping it.

 

[kabuki]

myself and most others do one heavy day per week and one speed day per week. speed day is done typically 3-4 days prior to heavy workout.

Speed day usually consists of 8 sets of 3 reps at 45-50% of 1 rep max. Rest only 30-45 seconds between sets. Use a closer grip than you normally would (you can also vary grip).

Each set is done like it i max weight as fast an explosion from the bottom as possible.

except for this last few weeks you can see my speed work sessions every week in my log. I do speed work Thursday then heavy bench on Monday.

Floor presses, 1-3 boards, bench with chains, and CG bench will all help your raw bench. High boards(4+) and lockouts will not be effective

 

[Westerner]

Saturday.17.11.
1.Squat-320pounds1x4,1x3,330x2,340x1,
2.Good morning-110pounds4x10

Sunday.18.11.
1.Paused bench-220x1,240x1,255x1(im going to train with thick bar,so i wanted to test bench with this bar,that one is anyway bended)
2.Speed bench-130pounds8x3,155pounds2x5,
3.Plate wrist curl workout

Kabuki whan im doing speed bench day can i train other things,like t-bar rows,wrist&elbows,weighted chinups,shrugs with the same intesity like in heavy day?Or i should lower intensity and do fast and this exercises,or not do them at all???

 

[Westerner]

Monday,19.11.
1st training:
1.Squat-110x10,200x10,240x5,285x5,310x5,330x1,340x1
2.Good morning-110x10,140pounds4x8
3.Abs&core workout

2nd training:
1.Plate wrist curl-5sets with 10kg plate
2.Hammer leavering-3 sets
3.Griper 250lbs-10sets
4.Squat-200x10,240pounds2x10
5.Abs&core workout

Tuesday,20.11.
1.Bench-110x10,155x10,200x5,220pounds5x3,240pounds2x2,255x1,
2.Narrow 1/3 bench-200pounds3x10
3.Chinups-1x15,1x12,1x10
4.Wide bar pushups-3x5
5.T-bar rows-90x8,120pounds3x8
6.Shrugs-200pounds3x12
7.One arm dumb.rows-45x8,65pounds2x8
8.Abs&core workout

Wednesday,21.11.
1st training:
1.Squat-110x10,200x2,240x2,285x2,310x2,330x2,340x1,350pounds3x1,200x8
2.Good morning-110x10,155pounds3x10,
3.Abs&core workout + jumps

2nd training:
1.Plate wrist curl-5sets with 10kg and 12kg plate
2.Hammer leavering-3 sets
3.Griper 250lbs-10sets
4.Dynamic Squat-200pounds 10x2
5.Abs&core workout

If someone think that it's strange to train 2times daily squats,and everywhere people telling you that best is ones a week,read this interview with man who had one of the strongest squats on planet ever,and how much he train squats!!!
Although i will not continue doing like this to long,just till i return to form.

http://www.dynamic-eleiko.com/sportivny/library/news/nv005.html

 

[Westerner]

Thursday,22.11.
1.Dynamic bench-130pounds8x3,155pounds2x5,
2.Chinups-2x5 fast
3.Wide pullups-1x6
4.T-bar rows-90x8,120x8
5.DB Shrugs-200x12
6.One arm db rows-45x15
7.Abs workout.

Afternoon i had soccer training,i will try to help with last game of the season.
Friday,23.11.
1.Squat-200x2,240x2,285x2,330x1,350x1,360pounds3x1
2.Good morning-110x6,165pounds3x6
3.Plate wrist curl-5sets + griper work

Saturday,24.11.
Soccer game-I play second half,and i was very carefull so i didnt tired,we lose.

Afternoon:
1.Wide pullups-1x10,2x7,1x6
2.T-bar rows-90x8,120x8,140pounds2x8
3.DB Shrugs-200x12,240pounds3x8,
4.One arm DB rows-45x10,65pounds3x10

Sunday,25.11.
1.Heavy bench-110x10,155x8,200x6,220pounds5x5,240x1,255x1
2.Chinups-1x18,bw+20pounds 1x10,1x9.
3.Squat-330x1,360x1-I try to train with bandages on my left knee.

Note:
Still i have problems with knee,i can't go up fast,when i go slow than i dont feal so hard,but that's only for low reps 1-2,if im going with bigger weight 3+reps than I feal the pain even when im going slow.I must see the doctor soon.

 

[Westerner]

Monday,26.11.
1st training:
1.Squat-285x1,330x1,360x1,375pounds2x1,285x6(i train with bandages,it's much easyer)
2.Good morning-110x8,175pounds3x8,
3.Abs workout

2nd training:
1.Plate wrist curl-5sets with each hand
2.Heavy griper
3.Squat-200x8,240x8,275x6(bandages)

Thuesday,27.11.
1.Bench-110x10,155x6,200x4,230pounds5x3,255pounds1x2,1x1,
2.Narrow bench 1/3-200pounds3x12
3.Chinups with weight-20pounds1x15,1x10,1x8,(after finishing this exercise i was overtaxed)
4.Wide pullups-2x7,1x6,
5.T-bar rows-90x8,120x8,140pounds2x8
6.DB Shrugs-200x12,240pounds3x8,
7.One arm DB rows-45x10,65pounds3x10


I was at doctor(this doctor is very good),and he said that knee is in perfect condition,actually he said that he never saw so quality knee and muscles around...hm..
But problem is that i overpush to much,and that i should stop with trainings two weeks...I said no way.

 

[MESSPLAY]

Monday,26.11.
1st training:
1.Squat-285x1,330x1,360x1,375pounds2x1,285x6(i train with bandages,it's much easyer)
2.Good morning-110x8,175pounds3x8,
3.Abs workout

2nd training:
1.Plate wrist curl-5sets with each hand
2.Heavy griper
3.Squat-200x8,240x8,275x6(bandages)

Thuesday,27.11.
1.Bench-110x10,155x6,200x4,230pounds5x3,255pounds1x2,1x1,
2.Narrow bench 1/3-200pounds3x12
3.Chinups with weight-20pounds1x15,1x10,1x8,(after finishing this exercise i was overtaxed)
4.Wide pullups-2x7,1x6,
5.T-bar rows-90x8,120x8,140pounds2x8
6.DB Shrugs-200x12,240pounds3x8,
7.One arm DB rows-45x10,65pounds3x10


I was at doctor(this doctor is very good),and he said that knee is in perfect condition,actually he said that he never saw so quality knee and muscles around...hm..
But problem is that i overpush to much,and that i should stop with trainings two weeks...I said no way.

Stay safe westerner... Looks like you're doing great my friend. Are you still playing soccer?

 

[Westerner]

Stay safe westerner... Looks like you're doing great my friend. Are you still playing soccer?

Thanks MESSPLAY.

No,i dont play soccer.But who knows,maybe i will try one more time,after some time,i left this option opened.

My BW will dictate much about returning.At the time when i decide to quit,whan i injure knee,i had 170pounds,now im at 180,i dont know how much weight im gona get untill february or march,when i could try with soccer...

 

[Westerner]

Wednesday was rest day without training.

Thursday,29.11.
1st Training:
1.Squat-110x10,200x2,240x2,285x2,330x1,365pounds3x1,285x7,(i could 10pounds more but didnt want to push because i was doing now without bandage on my left knee)
2.Good morning-130x10,185pounds3x6,
3.Abs workout

2nd training:
1.Plate w.curl-5sets
2.Squat-255x8,275x7,220x10,

Friday,30.11.
1.Bench-110x10,155x8,200x5,230pounds3x5,1x4,200x9,
2.Narrow bench 1/3-200pounds3x8
3.Chinups with weight-45pounds3x8
4.Wide pullups-2x8,1x6
5.T-bar rows-90x10,120x8,140pounds1x8,165x8
6.DB Shrugs-200x10,220pounds2x10,
7.One arm DB rows-65x10,90pounds2x8

After i didnt feel anything with knee yesterday,and thought finally everything will be ok,today pain come back.This is frustraiting me like hell.
Tommorow i'm changing again squat way,i will try with paralel wide squats.But i dont know are my backs prepared for holding weight...