Hanging out on the Westside

[aceroni]

10/10 DE Lower

Box Squats (suit only, straps down)
365x2x12

GM
135x15x5

Standing Cable Crunches
120x15x4

Quick DE session that went better than I expected. Calf is feeling much better and I didn't feel any aftereffects of Sunday's training. Kinda lost the technique for box squats and the suit makes it really, really difficult to go below parallel with that amount of weight, but it's great technique re-enforcement since you have to really keep tight and push out on the knees to hit the box.

Why cable and not band crunches? You ever use the elite fts onyx bands?

 

[Rodja]

Why cable and not band crunches? You ever use the elite fts onyx bands?

I like the constant eccentric contraction with the cable compared to the band where it gets easier. I'm not buying anything from EFS anymore as there quality has declined recently.

 

[aceroni]

I like the constant eccentric contraction with the cable compared to the band where it gets easier. I'm not buying anything from EFS anymore as there quality has declined recently.

quality of what products? My gym has a brand new 3x3 power rack and brand new 45 degree hyper. They are phenomenal pieces of equipment

Also I just can't get the same feel from cable crunches. That are i'm sure the bands provide more (peak) resistance

 

[Rodja]

quality of what products? My gym has a brand new 3x3 power rack and brand new 45 degree hyper. They are phenomenal pieces of equipment

Their bands, wraps, and shirts.

 

[Rodja]

10/12 ME Upper

Bench
405x1 (touch)
425x1 (1-board)

DB Shrugs/WYI
90x15/15x7
90x15/15x7
90x15/15x7
90x15/15x7

Another productive bench session for me. Struggled to get my legs under me for awhile and it really lowered my bar speed off on the bottom. Been jacking the shirt tighter up on the arms and the velcro and it's been giving me a lot more pop at the chest, but it takes a bit longer to get it there.

 

[SweetLou321]

Im with rodja, back a lil over a year ago I got a couple shirts from them that fit and felt amazing. So I bought some more, all of them were made of cheaper material and shrank so I couldnt wear them, yet the old ones still fit great. Same size. None of my bands are the same length, the wraps seem good to me, but I got mine forever ago.

 

[Torobestia]

They must be getting their clothes made by a European shirt maker. Those XLs feel more like "fit" larges.Anyways, looks like some good work getting done in here, Rodja. Like the improvements youve made on your bench (I think I already commented on the 600+ squat and pull).

 

[Rodja]

10/14 ME Lower

Squat (fully gear and wrapped)
545x1
585x1
635x1
655x1
690x1 PR
690x1 (reverse band)

I can confidently say that I hit 100% today as I was fuzzy and disoriented for several minutes after the last two singles. I attempted to do some snatch-grip deads as an assistance, but had nothing left in the tank. I'm still a little lethargic today and my lumbar is in some discomfort, but it felt damn good to break 7 plates and then some.

 

[napalm]

Strong work rodja. What total do you have in mind for your meet?

 

[Rodja]

Strong work rodja. What total do you have in mind for your meet?

Low side, 1600. High side, 1670ish.

 

[aceroni]

Good work man that's one hell of a squat

 

[Rodja]

Good work man that's one hell of a squat

I'd like to break 700 in early November. This coming week will be rack pulls and the week after that will be GMs or SSB.

 

[aceroni]

rack pulls on a LOWER day?
I thought the point of rack pulls were to eliminate quad drive from the floor, so all you have is hip and back involvement?

 

[SweetLou321]

Pulls are done on ME Lower, its just the westside way.

 

[aceroni]

Pulls are done on ME Lower, its just the westside way.

I actually was watching video of Dave Tate do sumo pulls and he gets so low and can still stay so upright that his sumo looks like all quad drive, (he basically just stands up) I believe he said something about it being just like a leg press. My problem is i'm not that flexible and still have a ton of low back involvement

 

[Rodja]

I actually was watching video of Dave Tate do sumo pulls and he gets so low and can still stay so upright that his sumo looks like all quad drive, (he basically just stands up) I believe he said something about it being just like a leg press. My problem is i'm not that flexible and still have a ton of low back involvement

I was finally able to break 600 by using the leg press visualization. The setup on sumo is everything.

 

[SweetLou321]

I finally got 450 w/ 100lbs chain using the leg press tip also.

 

[Rodja]

10/16 RE Upper

Incline DB Press
80x12
90x9
90x8

OHP
145x7
145x6
145x4

HS Uni Row (neutral grip)
225x12x2

Cable Rows
180x12x2

Tate Press/WY
30x15/15x7
30x15/15x7
30x15/15x7

Ex Rotation
15x15x3

Nothing too special about this day. Strength wasn't quite there on anything, but still made the best of it. Lowered the weight for cable rows to really focus on stretch and contraction as my lats have been getting a bit too tight for my liking. Nothing felt extra heavy in hands today, but just didn't have the muscular endurance that I usually do. I have been somewhat slacking on my nutrition, though, so this is probably aftermath from that.

 

[Rodja]

10/17 DE Lower



The weights were rolling around and uneven on the 3rd set, which went to hell.

Walking DB Lunges
55x12x4

Standing Cable Crunches
100x15x5

 

[Torobestia]

Lol, the picture still for the video kind of looks like you suffered a complete rectal prolapse.

 

[Rodja]

Lol, the picture still for the video kind of looks like you suffered a complete rectal prolapse.

That's how I felt last time I maxed on pulls.

 

[aceroni]

How much chain weight is that?
Also,why did you move the chains to the center? were the plates hitting them?

 

[Rodja]

How much chain weight is that?
Also,why did you move the chains to the center? were the plates hitting them?

100#

I did it to get a different feel while pulling. Having them on the end makes it lighter with a DL because of the flex and keeping them in the center (somewhat) changes the movement pattern.

 

[SweetLou321]

Are you wearing shorts over your suit? Looks good and fast man. I wish I could put my feet out that wide, being raw sucks.

 

[Rodja]

Are you wearing shorts over your suit? Looks good and fast man. I wish I could put my feet out that wide, being raw sucks.

Yeah, needed a pocket for my iPod. I keep a faster pace with music.

 

[aceroni]

It was nice watching the DL video today.. Granted i pull conventional, but watching you gave me the itch to go and pull heavy, ended up pulling 455x4 off of a box made of 2x4's (so as high as a 2x4)

 

[SweetLou321]

Yeah, needed a pocket for my iPod. I keep a faster pace with music.

Never thought of that.

 

[Rodja]

Never thought of that.

I got a weird look from my training partner yesterday. I usually do DE work solo, but our schedules paired up for once.

 

[RicFlair]

I've been running west side for 2 months after 531 for the first 2 years I lifted seriously. Subbed for powerlifting talk and motivation.

 

[Rodja]

10/19 ME Upper

Floor Press
Worked up to 325x1 PR

Dips
BWx15
BW+25x12
BW+25x12
BW+45x9
BW+70x7

Kroc Rows
145x20 PR

Tri-set (all done at 70x15)
Rope Pressdowns/Side Laterals/Facepulls (to clavicle)
3 sets

DB Curls
45x12x2

I've noticed a pattern when it comes to ME work in my shirt: I have 2 great weeks and an awful 3rd week, so I went with FP for today. Hit a nice PR on them and kept a solid pace for the rest of the session. Everything is still going smoothly and I'm holding at 209 this week and I'm 7 weeks out as of today.

 

[aceroni]

How do you feel about the floor press. It seems to me that I can't ever get my upper back as tight, nor can I get much arch when flat on the floor, both of these have actually allowed me to press pain free for the first time in a while. A close friend of mine, big powerlifter has suggested I place a small mat under the middle of my back, running length wise. thoughts?

 

[Rodja]

How do you feel about the floor press. It seems to me that I can't ever get my upper back as tight, nor can I get much arch when flat on the floor, both of these have actually allowed me to press pain free for the first time in a while. A close friend of mine, big powerlifter has suggested I place a small mat under the middle of my back, running length wise. thoughts?

I set up with my knees bent and my hips elevated to put extra pressure on my traps. Once I bring the bar out to my groove, I lower my hips, but still stay tight within the lats.

 

[SweetLou321]

I set up with my knees bent and my hips elevated to put extra pressure on my traps. Once I bring the bar out to my groove, I lower my hips, but still stay tight within the lats.

Interesting unracking tip. I usually get extremely tight for floor press but ill try this the next time I do it.

 

[Rodja]

10/21 ME Lower

Sumo (from 3" blocks)
Worked up to 565x1

Cambered Bar GM
185x12
225x10
225x10

Ab Wheel
BWx12x5

A very weird session for me. I was amped and focused on the way to the gym, but, as soon as I got there, my enthusiasm completely left. I did an extensive warm-up and some dynamic work to try to refocus, but to no avail. I still gave it 100% effort, though, but I was very surprised how much I suck at elevated pulls. Granted, I've done them maybe twice this year and the first time in a suit, but I still should have been able to at least equal my PR from the floor. One of the main factors that messed me up was my grip. Not so much in terms of strength, but my hands were still a little beat up from speed pulls on Wednesday and everything over 495 felt like my callous' were about to rip off. I thought about using some straps, but decided to spare the CNS.

 

[aceroni]

A good PL friend of mine, older guy (strong guy, 795 equipped squat at the LEXEN meet)
actually tells me that he is WEAKER off of a box, because he is losing leg drive?
i know you were saying you were having grip issues, but maybe that's why you were weaker?
personally, I'm stronger off of a box, being that my quads are my weak link in my deadlift, and my lower / upperback is much stronger than the quads.

10/21 ME Lower

Sumo (from 3" blocks)
Worked up to 565x1

Cambered Bar GM
185x12
225x10
225x10

Ab Wheel
BWx12x5

A very weird session for me. I was amped and focused on the way to the gym, but, as soon as I got there, my enthusiasm completely left. I did an extensive warm-up and some dynamic work to try to refocus, but to no avail. I still gave it 100% effort, though, but I was very surprised how much I suck at elevated pulls. Granted, I've done them maybe twice this year and the first time in a suit, but I still should have been able to at least equal my PR from the floor. One of the main factors that messed me up was my grip. Not so much in terms of strength, but my hands were still a little beat up from speed pulls on Wednesday and everything over 495 felt like my callous' were about to rip off. I thought about using some straps, but decided to spare the CNS.

 

[Rodja]

A good PL friend of mine, older guy (strong guy, 795 equipped squat at the LEXEN meet)
actually tells me that he is WEAKER off of a box, because he is losing leg drive?
i know you were saying you were having grip issues, but maybe that's why you were weaker?
personally, I'm stronger off of a box, being that my quads are my weak link in my deadlift, and my lower / upperback is much stronger than the quads.

The grip issue was from the skin on my hands not having enough time to rejuvenate, but I even struggled with 495, which I can do for a set of 5-7. It was the different ROM and starting point that did it. It basically just exposed a weakness that I have developed over time. I used to struggle off of the floor, but I can see that is not longer the case for me in gear.

 

[aceroni]

intersting, so what do you think your weakness is, being that you're not as strong off a box?
do you think it is back related or hip related

 

[Rodja]

intersting, so what do you think your weakness is, being that you're not as strong off a box?
do you think it is back related or hip related

I can't get my hips as low into the lift because of the elevation, but I honestly couldn't tell you right now. I'd have to try it several more times and film myself in the process.

 

[SweetLou321]

I find im weaker off a box as well when pulling conv. I have not tried it sumo. I gave it to the losing leg drive and the backward momentum I use to carry the lift when pulling conv.

 

[aceroni]

I find im weaker off a box as well when pulling conv. I have not tried it sumo. I gave it to the losing leg drive and the backward momentum I use to carry the lift when pulling conv.

I should have specified. I pull conventional more often than not. I do this because my squat stance is fairly wide, but not sumo, to save my hips (dr said they are slightly herniated) .. Not going to stop squatting and pulling though

 

[SweetLou321]

I should have specified. I pull conventional more often than not. I do this because my squat stance is fairly wide, but not sumo, to save my hips (dr said they are slightly herniated) .. Not going to stop squatting and pulling though

Simply sharing my experiences man, sucks you cant pull sumo much.

 

[aceroni]

Oh yeah for sure man I was also just sharing my experiences.. it is what this board is for brother!!
but yeah, sumo is a great movement. Along with the slight herniations, i am so unflexible, it is damn near impossible to get to depth for proper sumo technique.. i really need to work on that.

 

[Rodja]

Sumo requires a ton of maintenance in terms of mobility and MFR work. Even with gear, you still need to work on these and keeping your ab/adductors strong and mobile.

 

[Frank Reynolds]

Late to the party. Looks like some solid lifting going on in here. What are your best raw lifts?

 

[RicFlair]

I'm picturing frank from its always sunny deadlifting and cannot stop laughing to myself. I'm probably the weak one here been seriously lifting for 2 years. Ran 531 for a year and a half and switched to west side. I'm 5'7 weigh 185: squat is 370, dead is 455 and bench is 325.

 

[Rodja]

Late to the party. Looks like some solid lifting going on in here. What are your best raw lifts?

It's been awhile for me to test my raw lifts, but my best is 455/315/510.

 

[RicFlair]

How strong should you be before adding bands to dynamic effort day? I just bought some elite fts minis and wanna give em a go in dynamic effort day.

 

[Torobestia]

How strong should you be before adding bands to dynamic effort day? I just bought some elite fts minis and wanna give em a go in dynamic effort day.

Light bands would be good for squatting where you're at, minis for bench, and double minis for deadlift (might have to quad the minis, I always forget how much tension they give realistically on deadlift)

 

[RicFlair]

Light bands would be good for squatting where you're at, minis for bench, and double minis for deadlift (might have to quad the minis, I always forget how much tension they give realistically on deadlift)

I workout at a commercial gym. So far, i know how to use a db to set up the bands for benching. Is it the same manner for squat? What about deads??

 

[RicFlair]

I didn't mean to high jack this guys log, should I make a conjugate system general discussion thread??