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
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
11-06-2007, 11:34 PM
11-08-2007, 02:49 PM
11-08-2007, 02:53 PM
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
Big fan of the sig, both of em.
11-09-2007, 07:15 PM
11-09-2007, 08:15 PM
How much water are you taking with it and after?
Also, until Dominate and MANA come out, you may want to do-
First or last meal of the day
But yeah, if your stomach doesn't get used to it for some reason, try breaking it up into smaller doses throughout the day. Still take it with meals, though.
11-09-2007, 09:54 PM
Honestly, almost none. Is it crucial? I'll try the method you suggested, and start drinking at least 8oz water afterward.
I also have a bunch of tubs of Supercarb. I'm trying to bulk, any suggestions?
11-10-2007, 10:11 AM
Yeah, you need to drink more water just to aid in digestion and help "volumize" your muscles, but also to dilute the ingredients and make them a little less harsh on your tum-tumsies.
Yeah, take some SuperCarb with several meals throughout the day and of course, take it to carb. load pre-workout and with a faster digesting carb like WMS post-workout.
11-10-2007, 11:43 AM
11-10-2007, 11:52 AM
Damn you are a strong boy!
Particularly your incline bench.
i would recomend getting a belt for the deadlifts. wearing it super tight isn't nescessary for pulling IMHO. And a good belt is a huge difference when squatting and having something to push that stomach against.
Time to Get STRONG!
880 Squat w/Wraps @ 220
Sponsored by USPLabs
Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
11-10-2007, 07:35 PM
11-10-2007, 07:37 PM
11-10-2007, 07:40 PM
11-11-2007, 02:18 PM
We pretty much tied on that incline challenge, right?
BTW, I've got a race to a 250 standing military and 350 push press/jerk with some local friends. Feel free to try this if you want to as well.
11-11-2007, 03:44 PM
I think I'll pass on the push press challenge for now. The standing military challenge may go down similar to the speed walking contest I had with a friend. He was dusting me in speed walking, so I started kind of running, it was debatable. I'm being an idiot, but seriously is their a 1 inch knee bend allowed, you know what I'm saying.
Here's today's workout-dyn bench
Bench 135# 6 sets of 3(monster mini's doubled) good speed, the monster mini's may be a bit much for me(probably 60# at bottom, 150# at top)
dumbell presses-110# 18, 16(anytime reps go over 12, I suck)
incline CG bench-225# 9, 7(couldn't get 10 and 10 like last week? Was going a little slower trying to focus on tri's)
pulldowns and lateral raises and called it quits. Pretty good workout, felt stronger than I was.
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