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My "Attempt at Westside" Log

I noticed that your legs were very tight during the setup, but they loosened up as the rep went on. Particularly, watch your heels.
 
Rodja said:
I noticed that your legs were very tight during the setup, but they loosened up as the rep went on. Particularly, watch your heels.
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I just can't seem to get my heels right on my deadlifts.

EDIT: You were talking about the benching. Duh. Good catch.
 
I've been gathering wood for money these past few weeks, loading massive short logs onto a splitter and placing them just so. Before, I was getting bossed around by these logs and felt dead halfway through the day. So far today, I've been manhandling them and I'm not even tired.

Moral of the story: Push your prowler.
 
3/21 Vertical Push/Pull and External Rotation

Press
185x5
135x10x3

Pullups
BWx10,8,8

Facepulls
90x10x3

Lat Pulldown (wide underhand)
Moderately heavyx10x3

BB Curl
95x10x3

Hammer Curl
45x10x3

Cable Crunch
90x20x2
120x20x2

No real big movements or numbers, but I hit this hard and fast. Strict form, 30-45s rest periods, and focused.
 
3/23 Speed Pulls

Pulls
365x3x6
Second to last set
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Last set
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Snatch Grip
265x8
265x20

Oly Squats
185x20x2

Damn fast. Good session. Now it's time to watch Kyle Dake vs. David Taylor on ESPN. Match of the decade.
 
Thanks, man. I think my injury healed all of a sudden. Before, the inflammation or slippage or muscular imbalance was pressing on something and causing more pain as I applied more force. Now I feel really really healthy. I think I'm going to vastly exceed my deadlift expectations at the meet.
 
3/24 Speed Bench

255x4x3
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275x3
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What do you guys think? Was I fast enough with 275? Tight enough? I know now it was too heavy because I couldn't repeat the effort after that set. Biceps are tight again, so I have to double down on that if I want to avoid bombing.

BB Tricep Ext. (Halfway between a JM and a CGBP)
135x20
155x20
175x20
205x12

Tates/Facepulls
45x12x3/90x10x3

Aside from the pain and assuming I didn't use my chest as a trampoline, I'm happy with that speed. Tricep pump today was just dumb.
 
The speed looked fine on the first two reps at 275, but the third really slowed. One thing you might want to do is treat bench more like a pull in that you reset after each rep as you rushed the reps. Your elbows weren't fully locked out.
 
Gorilla forearms and gorilla triceps equal gorilla bench. I'd say I'm currently sitting at female orangutan status, but one day I'll have that gorilla bench.

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Rodja said:
The speed looked fine on the first two reps at 275, but the third really slowed. One thing you might want to do is treat bench more like a pull in that you reset after each rep as you rushed the reps. Your elbows weren't fully locked out.
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That's a really good idea. If I keep short locking, I'm gonna be really mad when I can't lock out a new PR on the platform. That's probably why the groove gets out of whack, too. Today's focus was lower body tightness.
 
Big day today. As I'm not really sure what I'm capable of with my healed back and exploding strength, I'm going to determine my opener on deadlifts today. To simulate going through a meet, I'm going to push the prowler BEFORE I start pulling, and as long as the reps are easy, I'm going to keep moving up. Ideally, I'd like to open at 475-500. My first 500 moved really easy and accelerated off of the floor. I think I could really pull big at the meet.
 
Your pulls and squats are like night and day from a month or two ago. Solid work man!
 
rob112 said:
Your pulls and squats are like night and day from a month or two ago. Solid work man!
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Thanks, man. I've been getting stronger this whole time, my back wouldn't let me express it. I attribute that to training my legs in better performance patterns as opposed to bodybuilding patterns. I wish I had trained this way when I wrestled. I would've been all-state.

Edit: I bet my 40yd dash and vertical are better now, too. Not good, but better.
 
3/27 Deadlift Opener

Triples up to 425 (PR) best set of night
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475x1 (beltless PR, but a rough rep)
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475x2 PR, beltless and 2-rep any-damn-method
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Lotta **** went down today in the errands department, so I had to nix the Prowler and go with reps to determine where I'd open. Didn't have my gym bag on me so today I went beltless. Grip was about to go on rep #2, I probably should've reset my hands, but I didn't want to wait around at the time. Lesson learned. Will open at 475. I've been using my air and my abs to my advantage of late, so I really get a lot out of my belt.

Wasn't as strong today as I was on DE day, but of all the days to score low, the day you pick your opener is probably the best.
 
3/29 Squats

Triples to 425x3 PR
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Paused
315x2 5s
315x2 7s
315x5x2 7s

Oly
225x26
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Depth was much better with the heavy squats and paused squats. Was going to wrap hard and Oly 315, but I couldn't hit depth. Good session here today.
 
Hahaha. Not really all that fun. 135x50 was all about wind. Tonight was mostly wind, but the legs were also really bombed. I think 275x20 would be the ultimate challenge. I'll try that after the meet.
 
I was slow through my usual sticking point getting off of the couch just now. Brutal.
 
Big day today. My buddy's back in town after winning the Federal Hockey League championship. Dude's a legit 455/385/515 at 6'2" and 198. His house has a slight bit more equipment than my shed. We're about to kill it in T-10 minutes. Going for a floor press PR and use it to indicate where I'm at for next Sunday.
 
3/30 Floor Press

Bench triples
Up to 295

Floor Press
135x3
225+20chainsx3
275+20chainsx2
295+20x1
315+20x2 PR

My Tricep Extension (halfway between JM and CGBP)
135x10
185x10
225x10

Big PR on floors. Big confidence boost heading into the meet. Old PR was 305 straight weight. Let's ****ing go.
 
Biceps tendon killing me today. Not enough to affect my floor pressing or benching, but it could affect a big bench next week. Hit it up with the lax ball for a half hour after the workout. It will be most of my work next week.
 
Went to a going away party last night, had lots of food and a few drinks. Slammed water so as to avoid headaches, and my body did not relinquish one drop of it. Weight is currently 240, and I now know how to properly get my bloat on for meet day.
 
That's a good call! I was thinking Chinese buffet after weigh-ins. Heavy on the soy, massive amounts of carbs, and a little creatine mono for good measure.
 
herderdude said:
That's a good call! I was thinking Chinese buffet after weigh-ins. Heavy on the soy, massive amounts of carbs, and a little creatine mono for good measure.
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Caveat: drink ~64 of diluted Gatorade before you do this if you cut 10+% of your BW.
 
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I believe this echoes what Rodja previously stated. It'd be better to eat in smaller increments.
 
That's true. I have a wonderfully gifted gut, though. Probably from eating sticks and pencils when I was a child. I'll do it right. I've also heard warnings against overdoing the bloat. That will be important, because I'll be pretty depleted if I actually shoot for 220.
 
herderdude said:
That's true. I have a wonderfully gifted gut, though. Probably from eating sticks and pencils when I was a child. I'll do it right. I've also heard warnings against overdoing the bloat. That will be important, because I'll be pretty depleted if I actually shoot for 220.
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I was the same way, but a bad cut is something that you won't recover from by the time you take your first attempt. My last cut from my last fight left me in a fog partially because I mistimed everything and then tried to cram in too much.
 
4/2 Squats

225x8x2

Pauses
225x5x2

Toe Elevated GMs
135x6x2

Lots of PVC rolling, mobility squatting, the toe elevated GMs were good for a stretch, too. Felt tight at the beginning. I can only imagine how tight I'd be if I took the week off.
 
Also to note, weight was 233 this morning. From here on out, it's fish and veggies. Dropping carbs should help a lot. Might have to do some exercising to deplete glycogen. Not scared of my weight yet.
 
Weigh ins have just been moved up from 6pm on Saturday to 3pm. I will gladly take three extra hours to recover from. I might call the wrestling coach for the local high school and see if I can get the room opened up. Nothing will drop weigh faster than grappling. Nothing.
 
Mr.Sinister said:
Just curious, do you water up the days leading up to a weigh-in?
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Yeah, I'm pounding as much water as my stomach can hold until tomorrow evening, probably about 2 gallons a day then it'll be just enough water to get my supps down. Food will be stopped at noon tomorrow.
 
rob112 said:
Do drastic weight changes affect strength at the meet though?
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They can. The weigh in is 19 hours before the meet starts, though. That's plenty of time to replenish. I'm used to an hour's worth of replenishment. By the time I go to bed Saturday night, I'll be 235. So I don't expect to be weak Sunday.
 
Today's goal is to get a good sweat. Trying to get some electrolytes out. First night with the MHP Xpel really got rid of a lot of bloat and subq water, but I'm only down to 229. Once I quit drinking, I should be within a couple pounds.
 
Sean1332 said:
I'm happily sitting at 219 and eating whatever I want still. Win
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Thanks, d!ck. Lol. I'm used to it. People love to sit next to wrestlers and eat slowly and act like food is orgasmic. So many nights I sat in a hotel room watching Food Network drooling. I honestly don't know what I'd do if I were under weight. Probably eat until I was over. Lol.
 
herderdude said:
3/27 Deadlift Opener

Triples up to 425 (PR) best set of night
Invalid Link Removed

475x1 (beltless PR, but a rough rep)
Invalid Link Removed

475x2 PR, beltless and 2-rep any-damn-method
Invalid Link Removed
Click to expand...

Strong pulls guy.
On your heels comment, do you mean you can't get a good feel for being back on them or what?
Your first rep with the #475 was a nice short straight up pull. Tight and good speed.
Have you messed around at all with any differing foot spacing and or flare?
 
Thanks, man. As far as my heels, I was erroneously replying to a comment Rodja had made on my board presses. I thought he was referring to my deadlifting. As far as setup goes, I have big quads, so I put my shins on the outside edge of the smooth and push my knees out a little bit, but I keep my toes straight ahead.
 
Yeah, I hear ya. I tried the KK style, where he flares his feet some and it supposedly helps the hips lock out better, but speed off the floor is a bit rougher. I keep my feet straight too and rather close together.
Your pull and your squatting looks pretty damn strong/tight to me either way. Keep up the great work.
 
Really appreciate the compliments, man. I need help off of the floor currently, so feet forward it is. I could see maybe putting the toes at 15 degrees or so to help the knees track over the feet and engage more glutes.
 
I'm in my bathroom running the shower on hot sweating it out. Still feelin good. I saw your stickem, I'm jealous. How you doin there?
 
Tonight I get chicken and broccoli. Love me chicken AND love me broccoli. I won't miss carbs that much because I know what's coming.
 
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