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PL Pro Bencher - Journey to Elite Total

[video=youtube_share;vIg7t_QcXNA]http://youtu.be/vIg7t_QcXNA[/video]

Bench session against bands and chains
Hit some reps and pushed it to the limits today
Great session
 
Abe Lincoln said:
In for read. I'm curious of your routine setup
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We train conjugate method
Want me to write you out what I do ?
Kinda hard to follow through the videos and I don't always post videos of every session
 
kBrown said:
We train conjugate method Want me to write you out what I do ? Kinda hard to follow through the videos and I don't always post videos of every session
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Yeah I have been researching the conjugate method and kind of got lost, so that'd be helpful if you could !
 
Abe Lincoln said:
Yeah I have been researching the conjugate method and kind of got lost, so that'd be helpful if you could !
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I will gladly write it out tonight or tomorrow
We modified it a bit for my needs but you will get w good idea of what's going on
 
kBrown said:
I will get to it thanks for the reminder Actually tore my bicep finally so out of commission for a few
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I feel you, I'm out for three weeks after surgery to remove a cancerous tumor. It's time to study up and see what aspects of training and diet need improvement
 
Routine Outline

Saturday: Max effort Bench [usually a variation. E.g. buffalo bar, bands, chains, overloads, etc. Don't overload more than once a month.
Sunday: max effort squat
Tuesday: Speed work bench or Bench for volume (bands or chains are acceptable as well) plus variations such as floor press and pin presses
Thursday: Deadlifts

Want more details?
 
kBrown said:
Routine Outline Saturday: Max effort Bench [usually a variation. E.g. buffalo bar, bands, chains, overloads, etc. Don't overload more than once a month. Sunday: max effort squat Tuesday: Speed work bench or Bench for volume (bands or chains are acceptable as well) plus variations such as floor press and pin presses Thursday: Deadlifts Want more details?
Click to expand...
Could you go more into detail about how max effort works also speed work? Speed work is at 50% of max? Also what do you do on deadlift day? From what I have seen people use the program for two days for each lift, 2 bench, 2 squat or 2 deads, so why only 1 day of squats and 1 day deads?
 
Abe Lincoln said:
Could you go more into detail about how max effort works also speed work? Speed work is at 50% of max? Also what do you do on deadlift day? From what I have seen people use the program for two days for each lift, 2 bench, 2 squat or 2 deads, so why only 1 day of squats and 1 day deads?
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Abe Lincoln said:
Could you go more into detail about how max effort works also speed work? Speed work is at 50% of max? Also what do you do on deadlift day? From what I have seen people use the program for two days for each lift, 2 bench, 2 squat or 2 deads, so why only 1 day of squats and 1 day deads?
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No, it's usually two upper two lower, Westside is hard enough to recover from as a four day a week gig. Read the book of methods, it's all in there. Westside is not something to go into on a whim, it's not easy to program and it takes good coaching and constant analysis of weak points in technique and the body. When I did Westside (before I decided I was in over my head) I read every single article in that link Sean posted. And I still had questions.
 
[video=youtube_share;cKbnZdtMbVA]http://youtu.be/cKbnZdtMbVA[/video]

Warmups
275 3x8reps
300 1x5reps
325 1x5reps
350 1x1reps

Very easy day, the reps kinda wore me down a tad but be interesting to see how this routine goes over the next few weeks.

Nothing better then having a solid day after an injury. This dog isn't put down yet.
 
Some dispute on the weight of the big SSB we have and I also over shot all my percentages today. Look at it as me programming in my own delusional deload. Felt good today so overshot and next time I lift Thursday I will probably be walking them out so I will go with the Lower numbers I'm actually supposed to be on.

285 ? 3x8
315? 1x5
335? 2x2
355?

This routine seems "short" but I promise it drains you

I am going way below parallel for now

[video=youtube_share;s_zE0zejODI]http://youtu.be/s_zE0zejODI[/video]
 
310 4x5
330 1x3
350 2x2
395 1x1

[video=youtube_share;y7CswF0EKQM]http://youtu.be/y7CswF0EKQM[/video]

Today was pretty epic. I smashed an old PR with the SSB and did it going below parallel and without knee wraps.

Muscle Research / MRSupps goodies are in full effect, my diet is on point and my training couldn't be more perfect DESPITE my injuries.

I will not be defeated and believe me when I say I tackle my personal life issues just as I do my gym issues.

Stay strong people. And remember you are only as good as the effort you put in...


Here's a pic of my old squat vs new
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Inspiring work - Awesome to see some solid progress in spite of an injury
 
Went hard today even decided to use a medium knee wrap to push it to the limit. Have surgery tomorrow so wanted an intense last push because I won't attempt to squat again for a week...

Welcome any opinions on depth I think all mine hit depth but someone said it was high.

Today I killed it and after my last squat Barbie spread her arms in joy

Wish me luck in surgery tomorrow



[video=youtube_share;PxlIMNjG1Eo]http://youtu.be/PxlIMNjG1Eo[/video]
 
[video=youtube_share;b1RpT4Q2PK0]http://youtu.be/b1RpT4Q2PK0[/video]

Body still shot from my last high volume squat routine

Decided to do a deadlift variation, these were quite awkward and Brutal

If you have the equipment give them a shot, even if you don't have an injury
 
[video]https://youtu.be/0XHdGdVvPkU[/video]

My back recovered enough to hit the squats again, picked up where I left off

325 for 5 sets of 7

Thankful for the team helping my crippled ass load plates

Barbie approves
 
Tow rope deadlifts

[video=youtube_share;hPoGq09QJzE]http://youtu.be/hPoGq09QJzE[/video]

I wanted to work up to a heavy single but the workout started rough with the lower back from all the SSB squats. I got a nice improvement from last week and I have a mean squat session planned for tomorrow (ten sets of three).

Train smart.
 
[video=youtube_share;sM9_EW9Qi2U]http://youtu.be/sM9_EW9Qi2U[/video]

Today was the hardest workout I've done in a long time. It was an off day and I did my last warmup with 350 for 1 and I was like wow... There is no way I'm going to get 365 for 10 sets of 3...

I strapped up, used every mental trick I could and forced my way through it. Didn't think I would make it but I did
 
[video=youtube_share;eUbv4GgKxdw]http://youtu.be/eUbv4GgKxdw[/video]

Monster session today worked up to a maximum weight and then... Well one rep turned to five
I just had the drive and energy and wanted to push it to the limits today

Felt amazing and really tested my boundaries today
 
[video=youtube_share;W5PM2i_fxwQ]http://youtu.be/W5PM2i_fxwQ[/video]

Huge PR on training SSB squats, ended with 500lbs

Sure we could critique the hell out of these but who cares. They are training squats and it marks a huge improvement on my 1rm after doing all the volume training I've been hitting

Very happy with the improvements
 
Damn, dude. That's awesome. I've yet to hit a 500lb SSB squat and I'm far fatter than you! Get that upper body healthy, it's time to post a huge total.
 
[video]https://youtu.be/mlgnH5jWfq4[/video]

Today was a very successful day. Took a few days off after surgery (Monday) and smashed a PR on my tow ropes. Ended with 505lbs.

So we got the 500 squat and 505lbs tow.

Going to move away the tow ropes for the next 2-3 weeks. An important principle in strength training is you can't continue to do the same movements the same way and continue to see progress. Progress quickly levels off. Going to pick a new exercise to trigger the same muscles, preferably one i'm bad at and train it hard. Then after a few weeks we will try to break that 505lbs... Make sense ?

Obviously I can't vary my squat or the bar at this time, and am roughly following the Smolov program so I will continue to let that take its course. I've only deviated a bit to hit a max before my surgeries which of course wasn't in the program, then deload period after each surgery.

This week I will start running Beastdrol v3
I am betting we will see some nice progress next time I hit a max :)
 
That pump juice extreme got me going today

500lbs

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Take a knee buddy take a knee

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Videos to come tonight / tomorrow


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[video]https://youtu.be/873p2exXhTc[/video]

Yesterday's training

Worked up to 500lbs

Didn't do any volume or accessory work. Just a max day and the squat reps begin tomorrow not at all looking forward to it !


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Today was pretty epic. Performed a variation, essentially mimicking a pin pull, working the top half/ ******* of the deadlift.
Smashed a lot more weight then I had expected and my ******* was strong with 600lbs, a lot better then my previous attempt where I was very wobbly.

Check out the video

[video]https://youtu.be/E-pLvAGWnaY[/video]
 
Hard training
Dedication
Perseverance through obstacles
You all know the drill...

If you want to be great at something you have to dedicate yourself and put in the work

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Them abs are coming in slowly despite the bulk. Going to be doing a bit more cardio. Only anaerobic vo2max cardio.

Couldn't help myself and did a little blood flow work... And got yelled at.

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[video]https://youtu.be/iQ9JouXAK3E[/video]

Last week got 600 from 2 pins up
This week 1 pin...620lbs
Next week we go for 600 off the floor.

The tow rope journey has been unreal and the beast has been unleashed
 
What a killer day
4 weeks ago my SSB squat was 500
Today I hit 530lbs. Clean and arguably got depth. I was a little forward at the bottom but it was a nice lift. 30lbs PR a very significant number

[video]https://youtu.be/WzN_Y552D5g[/video]

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Depth check

Nice solid gym PR
 
Monday, good old day of rest and after the two back to back Smolov squat workouts Saturday and Sunday I definitely need the rest.

Tomorrow I go for a new max on the tow ropes off the floor. Going to be an adventure that's for sure.

Can't wait !
 
[video]https://youtu.be/Czc905Z_d7Y[/video]

Today was a good evaluation of where my training is. I really wanted 600lbs off the floor but I capped out at 550. Then I got stupid.
550 good
600 tried twice failed
585 tried twice failed
575 tried failed
I just got hard headed and buried my CNS in the process.

Last time I did a max off the floor I got 505lbs today 550lbs this is a huge improvement.

Time to put the tow rope away for a few weeks and work on a new secondary lift.

Lifting is about small victories not huge jumps, I gave it a good run and had a measurable and significant improvement. Should have checked my ego at the door.

I would appreciate my followers support and please check out my Fb and give it a share.

Be ready for some new variations next week.

Doctors appointment at the end of this week to evaluate the arms and healing process
 
Can't knock a 45lb PR my man!
 
i have been doing a high frequency cycle for three weeks now and im hitting a plateau considering im missing a piece of my tricep im stuck at 315 on my bench and am looking for something to break me through this.any suggestions/? unfortunately i can not to dips im missing the muscle above the elbow the show is good but im limited on tricep exercises what do you suggest i do to power that up?!
 
[video]https://youtu.be/V5Yp_gvpYts[/video]

Today was my last week on Beast and I ended with a 585lbs squat
Massive PR!!!

On the road to 600lbs

Had a pretty motivating weekend, watched a bunch of teammates compete Saturday and the extra rest all lit some fire in me today. Smash !!!

Please like and share my FB if you haven't already, help a brother out.

Hit me up for any training questions
 
kBrown said:
[video]https://youtu.be/V5Yp_gvpYts[/video]

Today was my last week on Beast and I ended with a 585lbs squat
Massive PR!!!

On the road to 600lbs

Had a pretty motivating weekend, watched a bunch of teammates compete Saturday and the extra rest all lit some fire in me today. Smash !!!

Please like and share my FB if you haven't already, help a brother out.

Hit me up for any training questions
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Dude when your upper body heals up it's game on.
 
I would say these injuries didn't impede my gains
First upper body workout in two months
100 push-ups and 100 dips

Boom

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