Alexander's strength training log
10-28-2007 07:25 PM
Alexander's strength training log
This is going to basically be a modified Westside training routine. I've been doing a bodybuilding routine for a while, so it's time to get strong.
My current approx lifts:
(all raw, no suit, no wraps, no belt)
Inc Bench- 365x3
6', 233, approx 11%BF
synthesize by avant labs
whey and micellar casein
Not sure what my goals really are, but I'd like to deadlift 650(I may start using a belt), and incline bench 405 for a few reps. Today was my first westside style workout(not ever), since stopping my bodybuilding routine.
Sunday- Dynamic Bench
Flat bench-205x3x3x3x3x3x3 w/ one set of chains(approx 40# at top)-speed was pretty good, felt a little weird trying to press so fast.
D-bell presses-130#x12x10-had not done these for a while, should go up in weight quickly. Also I need to get fatter dumbell handles. I have the skinny olympic handles and they friggin hurt.
Very CG incline presses-225#x10x7-whatever.
Pulldowns-150# 3 sets of 15
Lateral raises-35# 2 sets of 15
Pretty good workout. Tomorrow will be Max Effort Sq/Dl, can't wait. Think I'll do heavy rack deads, but not to a 1rm.
10-28-2007 09:08 PM
There goes the neighborhood. I guess they'll let anyone start a thread these days.
Are your bench numbers touch n go or paused? For hating BP, you're pretty good at it.
What do you think about Synthesize (if you've used it long enough)?
10-28-2007 09:45 PM
Touch n go. I just started the synthesize 2 days ago. I'll let you know how it goes. Akiyama>Anderson.
10-30-2007 02:00 AM
You're killing me. What happened on the ME squat and heavy rack pulls?
Oh, and what do mean by "CG" in the "very CG incline presses"?
Edit: Duh, CG = close grip.
10-30-2007 07:24 PM
Couldn't lift yesterday, got ****ed over at work. I worked out today instead.
Rack pulls from knee-605# x8. Felt I could've got a few more, but my legs were shaking uncontrollably. I need to work on my leg strength, that's one place I've been slacking on.
GHR-3 sets 15 w/ 45# plate held at chest.
Close stance squats- 225 for 2 sets of 25.
Did a set of decline sit ups and called it a day. Pretty good workout. I used a belt on the rack pulls, and it did seem to help. I'm gonna try and get comfortable with the belt, as it should help my lifts.
CG=Close Grip, Jas. Tomorrow is Max Effort Bench. Probably gonna do some 5 board presses.
My bad Jas, I see you realized what CG meant.
11-01-2007 07:57 PM
Today's workout was not very good.
-4 board press(6 inches) 405x4, felt a little twinge on pec next to pec/delt tie in.
-Rack lockouts(6-8 inches of pressing, med close grip) 455x6
-Some rowing and ring presses.
I just felt like my CNS was too taxed or something. No matter how hard I tried to get myself going I just didn't have it. Then I twinged my pec to make matters worse. I don't thinks it's anything bad, but I'll have to play it a little safe for a while. Speed deads and some leg work tomorrow, or maybe saturday if I feel like I do today.
11-02-2007 01:08 AM
Not bad numbers but it sounds like you have better ones in you.
Since you talked about shaking uncontrollably, one of my friends tried a 605 DL today and got it just over his knees, nearly done, and started shaking more violently than anyone I've ever seen. Not like the little fast shakes but big long back and forth movements that got wider with each one. He had to drop it because he was hitting his legs so hard. I was rolling around laughing.
11-02-2007 05:16 PM
Yeah, the shakes I was getting were the smaller quicker variety. I've had the big long back and forth style also, and they are even funnier to the guy doing them then to the onlookers. You just can't believe that your body is doing something so ridiculous.
I definitely have better numbers in me. Man, I love heavy deads can't wait til monday again. Next week I'll stick with 605 on racks, but lower the bar 2 inches(high shin) and attempt to get the same reps or more.
11-03-2007 08:26 PM
Speed deads-315# 6 sets of 1 rep. Speed seemed good.
SL deads-365# 2 sets 10 reps
MR squats-close stance-365# 2 sets 10 reps. Doing Manta Ray close stance to try to develop quads a little, they are tiny.
Abs and that was it.
11-04-2007 10:18 PM
Bench-205# w 1 set of chains 6 sets of 3. Speed was good, seemed same as last week.
D-bell presses-140# 10, 7
CG incline presses-225# 2 sets of 10
Pulldowns 150# 3 sets of 15
Lateral raises 35# 2 sets of 15
Decent workout. I need to try to sleep better or something, my mojo seems to be lacking. Tomorrow is rack dead day, thats the day that really counts in my book.
11-04-2007 10:55 PM
Nice workout. You mentioned wanting to get new dumbell handles. Do you workout at home or bring handles with you to your gym to add more weight than the dumbells there?
11-04-2007 11:04 PM
I usually workout at home. I have like a half squat rack type deal, chains, bands, olympic dumbells that can hold probably 200#+, standard d-bell handles that can hold up to 85#, a few different bars, trap, tri, curl, cambered bar(which I never use), dip station, GHR, modified Reverse Hyper(using low cable sometimes with bands). It's a very small workout area, and it's always a mess(I'm lazy). I also workout at a community center sometimes just to mix it up. I'm going to order some fat handled olympic d-bells right now, since you reminded me.
Originally Posted by jas123
11-06-2007 07:44 PM
Rack lockouts(high shin, 4" lower than last week)-695# x1. I was feeling these today. Originally I had planned to go 4" lower than last week with the same weight and see if I could match reps, but I felt strong so I went heavy. Almost tried 715#, but I bailed which was probably smart.
GHR's-3 sets 15 w/45# plate held at chest.
Some pulldowns and abs and rolled out.
Good workout. I feel normal again, not all CNS fried out.
11-06-2007 07:48 PM
Running with the Big Boys
11-06-2007 11:34 PM
Great numbers, man. Can't wait to see where your full DL is at now.
Originally Posted by Alexander
11-08-2007 02:49 PM
Avant's #1 Stunna'
SyntheSIZE beta or final?
11-08-2007 02:53 PM
Binging on Pure ****ing Rage
Are you still having sleep issues Alex? If you want I can ship you some REM that I have laying around. It's always given me amazing sleep quality.
11-09-2007 07:07 PM
4 board press-425# x3
rack lockouts(6" pressing)-475# x5
cable rows and ring presses
Decent. Felt better than last weeks max effort.
11-09-2007 07:11 PM
I'm actually a good sleeper, but my crackhead habits screw up my schedule. I don't think any sleep aid would help when I take a 3 hour nap at 5pm, wake up at 8, take some stims pre workout, then I'm wired til at least 2am. I just need to have the will power to not take that nap. I really appreciate the offer, but I really don't need a sleep aid at all.
Originally Posted by Mulletsoldier
Big fan of the sig, both of em.
11-09-2007 07:15 PM
Final version. I've been drinking it with my meals, morning, post workout and final meal of the day. I've noticed that I look a bit more vascular, and I think it may have helped a bit with strength, but it is still early. I'm glad you asked, because it makes me feel a little bit sick when I drink it. I think I may just need to drink more water with it or afterwards. I've been thinking of taking only 3/4 of a scoop with meals 4-5 times a day, what do you think?
Originally Posted by Sir Savage
Similar Forum Threads
By qwerty33 in forum Powerlifting/Strongman
Last Post: 02-22-2010, 01:53 PM
By TGD in forum Anabolics
Last Post: 10-20-2009, 03:18 AM
By Dadof2 in forum Exercise Science
Last Post: 06-27-2009, 08:38 PM
By AlexParty in forum Training Forum
Last Post: 05-29-2008, 11:07 AM
By lDaChOsEnOnEl in forum Exercise Science
Last Post: 09-24-2007, 09:10 AM