My "Attempt at Westside" Log

That squat may not have counted. Your hips weren't locked at the beginning and you started moving forward before a hold at the top. Of course, if you're working out of a mono, then that won't be an issue.
 
That's good information, I never really paid attention to those details, and I'd be pissed if I got redlighted without ever knowing.
 
herderdude said:
That's good information, I never really paid attention to those details, and I'd be pissed if I got redlighted without ever knowing.
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It's pretty common to do this. At beginning and the end of the lift, you need to have your hips locked (unless you lift in the SPF). The easiest way is to squeeze your ass at the top.
 
Herder, I had the same issue that Rodja pointed out in my video too. My hips and knees never locked between reps. It's as simple as he put it..squeeze that butt.
 
Very good. Should make for better glute activation, too. I lol'd at the SPF comment.
 
Dude your spotter is swole.

Not me....that $$%*-cking one upper hood rat who talked about his 495 x10 sets before dat dere knee.
 
3/6 DE Upper

Speed Bench (alternate pinkie and ring finger on ring)
255x3x7
Good speed, good upper back tightness.
Tweaked setup (more weight on feet, less butt on bench)

JM Press
135x20
155x15
175x8
185x5.5 squashed like a bug and barely benched it off. Another America's Funniest Video nominee had I filmed.

Press
135x6
115x12x2

BW Pullup/Low Cable Row/High Pulley Row
6x3/140x15x3/140x15x3

Finally two good sessions in a row. Obviously after handling a new max, lighter weight was in order. The weight felt slow, but the tape showed 70% 1RM moving fast. Hopefully I'm going to peak in a month and not in a week, because I'm feeling awesome.
 
3/8 Lower Body

Deadlift Triples
Worked up to 385x3
405xFail.

I've decided not to pull in the meet. I figured I'd test how my rehab is going and see where I'd open. I'm not a SHW professional multi-ply squat-and-bench specialist, and as such, there is no reason my deadlift opener should be in the vicinity of what I expect to bench. A new spot on my lower back was bothering me today, and once again it only happens when I deadlift or GM. Going to start over on pulls and take it even slower this time.
 
So... anyone have any tips on how to set up a bench specialization split?
 
herderdude said:
So... anyone have any tips on how to set up a bench specialization split?
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I remember reading dan green becoming a bench specialist in his log. I don't know if he gives out routine, but may be a place to start. Also, if you are doing ME/RE/DE type stuff I don't see why two bench sessions a week wouldn't suffice. Then maybe to some sort of rehab routine the other two days.

Sent from my iPhone using Am.com
 
Oh, definitely. I had so mangled my Cube split that I had already decided to go back to Westside. I'll be doing ME Bench work tomorrow, hopefully with some boards. Trying to find out where my benching will be since I've replaced the weight I lost. I'm going to fatten up as close to 242 as possible and bench big weight. Get some RE/DE work on Tuesday and get a lot of upper back work in. Squat for reps with no supporting equipment and deadlift with 135.
 
3/9 ME Upper

Bench
275x4 (fast)
295x3
315x2 add towel
315x3
335x2 Invalid Link Removed remove towel
275x3 3s pause 1" above chest
275x3 pause on chest

Feeling good about opening at 335. Just have to monitor my biceps tendon, which will happen now that I'm not squatting. I squat with my pinkies on the rings. I don't recommend it for biceps health, but I highly recommend it for big squats.

BB Row
135x20
155x20
175x17
225x12

Facepull/Pullaparts
90x10x3/10x3

Rolling Tri Ext/Tates
45x6x3/45x6x3
I suck at rolling tricep extensions.

Hammer Curl
45x12x3 constant tension

Standing Cable Crunch
90x20x5

Lots of volume. Time to eat big and rest big. And loosen up these biceps. I'm thinking DC bicep stretcches. Next ME I'm getting spotters (forreal this time) and pressing my 130s.
 
Good lifts. Are you going to attempt 405 at the meet?

You won best workout tshirt of the year the other week. Today you won best workout pants of the year.
 
Sean, you have to understand two things:

1.) I'm in my shed.
2.) I don't give a single ****. I have worn similar attire in public facilities.

My dear friend is going to be happy that my Christmas present pants have made the bigtime.

Right now, I'm opening at 335, see how that goes, decide between 360 and 375 and then third attempt go 390 or 405. It's hard to say. I'm moving a good bit of weight now, and my contest compounds haven't kicked yet (let's just say I've got a pretty decent stack going).

I'm much better at alliteration than deadlifting.
 
Another variable I'd like to eliminate is the self handout to a terrible, flimsy, adjustable, two-piece, pre-arched, and high-ass bench I've been benching off of. I'm bringing out my other bench for the rest of prep. I feel pretty good about getting 335 with a goofy arch and my feet barely on the ground, but I may have to find my groove on a real bench again.
 
3/11 RE Vertical

Chins/Press
BWx6/135x6
BWx6x3/165x6x3
BWx17(loosened up)/185x5+2 push press

Lat Pulldown/Klokov
170(not really)x20/85x10
"260"x10/85x10
260x8/85x15

BB OH Tri Ext/Standing High Pulley Rows
100x12/155x12
110x10/145x10

BB Curl
95x10x3

BB Shrug/Dips
225x12x5/BWx12x5

Figured I'd work in different planes since I wasn't mentally ready to do a lower body session today. I hit more of this plane in pre-2013 training and I expect this focus to help out. DE Horizontal tomorrow, one lower session a week from here on out, pending back health.

Weight is at 228. Pigged out yesterday. That bench ROM is gonna be short!
 
3/12 DE Horizontal

Speed Work
225x3x8

Good.

Paused 1" Above Chest
225x2 (7s)
275x2 (3s)

These are tough on the pecs and delts. Really helps stay tight.

Chest Supported Pendlay
135x10x3
155x7

Doesn't get any stricter.

Facepull
90x12x5

CG Floor
205x10x3

Dead Stop DB Row
130x6x2
These are tough, but my lumbar likes them.

Both Hands DB Dead Stop
45x20x3

Funny how tightening up form makes things harder.

Snatch Grips
225x20 Big PR

Figured I'd do the ultimate lat exercise to keep internal/external rotation balanced. However, those were all ass. Lats were pumped and tight and thought it was child's play. But, who doesn't love more ass? Perhaps a 20 rep SG deadlift rehab plan is born?

Nice session. Took 59min, so I like the pace.
 
Lax ball to the bicep. Very useful. Also very likely to be included in the next Geneva convention.
 
3/13 Conditioning

Proviction Power Sled pushes

90x50yds
180x50
230x50x3

Sled Pull-Throughs
90x20

God damnit this sucked. Got little brother in on the action. He struggled with the 230 but recovered in minutes. I may never recover. First time doing pull-throughs. They're awesome. Getting my brother ready for football will probably be the death of me.
 
herderdude said:
3/13 Conditioning

Proviction Power Sled pushes

90x50yds
180x50
230x50x3

Sled Pull-Throughs
90x20

God damnit this sucked. Got little brother in on the action. He struggled with the 230 but recovered in minutes. I may never recover. First time doing pull-throughs. They're awesome. Getting my brother ready for football will probably be the death of me.
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Just think of how much higher your work capacity will be as a result.
 
I wish I had access to any sled type stuff. I pushed my car around the parking lot before. One day! Haha
 
Rodja said:
Just think of how much higher your work capacity will be as a result.
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Agreed. The little jerk just got done with wrestling season, he could've done that for an hour. I had to make him drive, we're halfway home, I have my head out the window so I don't vomit. I ask him how he's doing and he says, "Eh, fine. Why?" Then he starts asking me programming questions and why pushing won't make him sore. I had to tell him to ask me later while I got myself in order.
 
So you guys know, the sled that I have is from D I C K 's sporting goods. It's way cheaper, and you don't have to pay for shipping. Wendler doesn't endorse it as he has never used it. It's lighter, probably less durable, et cetera. Obviously I love EFS and would love to support them, but look around and see if you can find it.
 
I admire you guys using vehicles. I think it's more badass than the sled. I tried pushing my Blazer once, but I could feel the body giving in (the car's body, mine would've lasted maybe another minute). Maybe my sled harness would work on the car... I get a little more variety, but the hard work will pay off. I wanna do some strongman and highland games type stuff for gpp, too. Press my 130lb dumbbell overhead, chuck a loaded barbell like Alexeev (my dad's favorite strength athlete just ahead of Pudzianowski), med ball "keg tosses", farmer's walks, loaded carries, yoke walks. Like Wendler and Lilly would say, just get strong and be badass, and the total will take care of itself.
 
If it makes you feel any better it was my hyndai elantra lol

A blazer would be hard as ****!
 
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 225x5
Front 245x5 switched to back
275x5 belted up
315x5
365x3 good set. Sat back, knees stayed out, steady reps. Hip mobility getting much better.
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Back Ext
BWx20x3

Bastardized Big Red Supine Leg Curls
These turned into supine hip extension kickstarted with a leg curl. Still worked well.
BWx6x5
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High Oly Squat
Hand on the Periodization Bible, I sat as low as I could. Pumptarded hamstrings kept me up.
135x50-54
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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.
 
Leg pump gone dumb on some SD, carbs, Enhanced and 50 rep skwaats.

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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.
 
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.
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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.

Warm-up (reference)
45x12
95x8
135x5
185x3 scared me
225x3
275x3 smoked

Will update rest of sesh after completion.
 
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.
 
3/16 Opener/Pull Day

Bench Press
275x3 TNG
335x1 On Command

T-Bar Machine
90x20x3
Fabulous piece of equipment

Band Lat Pulldowns (Fat Green Jumpstretch)
20x3

Facepulls (High, full external rotation, paused)
50x20x3

Seated Hammer Curl
45x10x3

Band Pullaparts
20x3

Band GMs
50x1

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.
 
rob112 said:
Awesome updates, and prop to your bro for the official sounding commands.
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Mine is a family full of men who can talk, and none more so than Jeffrey. I thought I was gonna eat that handoff, but he made up for it. The Monster meet is unsanctioned, so I'm expecting quick press commands, but I'm damn glad he waited me out.
 
herderdude said:
Mine is a family full of men who can talk, and none more so than Jeffrey. I thought I was gonna eat that handoff, but he made up for it. The Monster meet is unsanctioned, so I'm expecting quick press commands, but I'm damn glad he waited me out.
Click to expand...

Well even if the command isn't fast you can still be confident on opener. You got a solid bench.
 
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.
 
3/17 Benchwork

Light Benching (5/3/1 deload, max 185)

Paused Benching 1" off chest
135x6
185x6
225x6
245x6
265x2

Rope Pushdown
90x10x3

Lateral Raise
25x10x3

Dips
BWx20x3

Prowler
Push
200x40yds
290x40yds

Rows
200x10 uphill

Pull Throughs
200x10 downhill

Facepulls
200x10 uphill (used legs)

Prowler sucked as per usual. Woof. I hate morning sessions.
 
3/18 Ab/Calf

Standing Cable Crunch
90x20x5

Standing Side Bend
130x10x3

Back Extension
BWx20x3

Standing Calf Raise (squat machine)
200x20x3

Seated Calf
120x20x3

Back pumps came during the extensions. Nothing spectacular, just laying some more block for the foundation today, if you will.
 
3/20 ME Upper

I totally fu(ked up my programming, but as you'll see soon, I'm quite alright with it.

Bench
Worked up to 315x1
335x1 to a 1-board
365x1 to a 2-board
385x0
365x1 to a towel
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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
225x2
245x2
275x2
295x2
300x1+1 TNG

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?

Rack Pull
135x1
225x1
315x1 sucked ass
405x1 pretty decent
455x1 smoked
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.
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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.
 
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.
 
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.
 
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