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Hanging out on the Westside

6/1 ME Upper

2-board
Barx8
Baxr8
135x5
135x5
185x5
225x3 (added boards)
245x1
275x2
295x2
305x2 PR
315x2 PR

Neutral Pullups/TWI
BWx8/20x6
BWx8/20x6
BWx8/20x6
BWx8/20x6

Really good session today, which I did several hours earlier than usual and while fasted. I debated about adding in some tricep work, but there really wasn't any point to it after that many sets of 2-board and a 20lb PR. One thing that I did change was that I put my middle finger on the ring instead of my index finger and I felt as though I was able to set the weight on my lats and spread the bar better.
 
Finally found that link about submaximal effort by James, not Joey, Smith:
Invalid Link Removed
 
6/5 RE Upper

Flat DB Press
90x9
100x5
100x5

DB Rows
120x10
145x10
145x15

Tate Press/Side Laterals
45x12/35x12
45x12/40x12

Seated DB "Cleans"
15x10
15x10

Adjusting to my new work/school schedule right now, so expectations are somewhat low as far as load as performance is concerned. Nothing sans last set of DB rows was done to failure and my shoulders are feeling much better after subbing in some RE for DE the past couple of weeks.
 
6/6 ME Lower

Sumo Deads

Worked up to 520 for a single

Standing Cable Crunches
120x15x5

Unlike a couple of weeks ago, I was able to fully grip and lockout 520 by using my wraps in the way that Lou recommended. I'm about to start increasing my volume on ME days to work on some small imbalances that I'm starting to notice during certain lifts with a major emphasis on hip strength/mobility, grip, and upper traps.

6/8 ME Upper

Barx5
Barx5
135x5
135x5
185x3
225x3
245x1
Added Metal Ace Shirt and went to a 2-board
275x3
315x3
335x3

Today was the first time that I've ever used a shirt and it is a completely different experience from raw lifting. I consider myself to have a pretty damn good and tight arch, but if you do not consciously hold it as tight as possible, the shirt will cause you to flatten out under the bar. To compound it, my erectors were killing me on this day and I couldn't get my feet as far back as usual. Getting the weight to the boards was the hard part, but it flew up after contact.
 
Rodja said:
6/6 ME Lower

Sumo Deads

Worked up to 520 for a single

Standing Cable Crunches
120x15x5

Unlike a couple of weeks ago, I was able to fully grip and lockout 520 by using my wraps in the way that Lou recommended. I'm about to start increasing my volume on ME days to work on some small imbalances that I'm starting to notice during certain lifts with a major emphasis on hip strength/mobility, grip, and upper traps.

6/8 ME Upper

Barx5
Barx5
135x5
135x5
185x3
225x3
245x1
Added Metal Ace Shirt and went to a 2-board
275x3
315x3
335x3

Today was the first time that I've ever used a shirt and it is a completely different experience from raw lifting. I consider myself to have a pretty damn good and tight arch, but if you do not consciously hold it as tight as possible, the shirt will cause you to flatten out under the bar. To compound it, my erectors were killing me on this day and I couldn't get my feet as far back as usual. Getting the weight to the boards was the hard part, but it flew up after contact.
Click to expand...

Good to hear the wraps worked out for ya man.

Hows the metal ace? I wanted to get one but some ppl have problems touching in it. I have a titan F6 double ply, Imma take it for a Me test drive next week.
 
It's hard to give it a real assessment since I've never used shirt before, but it really forces you to tuck and keep a big arch and full belly to touch the weight. I flattened out a few times during the session and had to essentially re-arch under the bar.
 
6/11 RE Upper

Incline DB
80x10
90x8
90x8

DB Rows
150x17 PR

Pressdowns/Scarecrows
100x12/12.5x12
100x12/12.5x12
100x12/12.5x12

Trying out something a little different right now with some increased frequency, but smaller volume in each session. Ideally, I'm going to hit upper body 3x/week (M, W, F) with RE/DE on Monday, auxiliary lifts on Wednesday (e.g. upper traps, biceps), and ME on Friday. ME days will probably remain the ME and 1 other lift.
 
SweetLou321 said:
Why the change?
Click to expand...

The main reason is school and work. I can work in 60 minute sessions in more frequently than the 2 hours that it usually takes me for a true DE/ME. Also, increasing frequency is one way to increase the overload without having to alter the intensity of the actual sessions.
 
6/12 ME Lower

Box Squat (16" box)

Worked up to 425x1 PR

Good Mornings
185x6
205x6
225x6
245x6

Standing Cable Crunches
115x10x4

First time that I've done a ME box squat in ages and it went quite well. I could've worked up to a bit more than 425, but my technique was already going to hell (I felt my knees shoot forward) and decided to pull the plug. I went pretty heavy on GM for the first time in awhile as well and they are one of the few things that really fatigue the hell out of me. Very little soreness to report today, but that's typical for me (I don't really get sore anymore unless I double my normal volume or do multiple drop sets).
 
hey buddy im late but i wanted to see how your strength training is going!!
I'm actually looking into a 5/3/1 program myself...
PS hitting GHR's with bands, that is fawkin strong..

but hell, all of your lifts are awesome, good work brother
 
6/16 ME Upper

2-board
Barx5
Barx5
135x5
135x5
185x3
225x1
245x1
275x1 (added boards and Ace shirt)
295x1
315x1
335x1
355x1

DB Shrugs/Rear Flys
100x10/35x10
100x10/35x10
100x10/35x10

Rolling Extensions
35x10
40x8
40x6

I felt soooo much better this session compared to last week and was able to keep my arch and groove while in the shirt. The guys I was working with said that it didn't look like only my 2nd session in a shirt and that I'm way ahead of schedule (one of them has ~1600lb total at 148 and the other has the TX state junior bench record at 198) from where they expected.
 
aceroni said:
hey buddy im late but i wanted to see how your strength training is going!!
I'm actually looking into a 5/3/1 program myself...
PS hitting GHR's with bands, that is fawkin strong..

but hell, all of your lifts are awesome, good work brother
Click to expand...

I haven't done a lot of GHR lately since I don't get a lot of carryover from them. However, they're still critical to strengthening the area and are a great warm-up movement.
 
6/17 DE Lower

Box Squat
255x2x8

Unilateral LP
360x12
360x12
410x12

Ab Wheel/Hypers/Rounding Hypers
BWx8/BW+45x15/BWx10
BWX8/BW+45x15/BW+25x10
BWx8/BW+45x15/BW+25x10

A little explanation on the rounding hypers. I essentially start at the same position as hypers and keep everything locked into place except for my thoracic spine. I round my upper back and then straighten it back out, which gives me the most gnarly lumbar pump similar to a reverse hyper. I guess it really is more of be a hybrid of a hyperextension and a seated good morning.
 
6/19 RE Upper

Flat DB Press
90x8
100x7
100x8

BB Rows
245x10
245x10
275x10

DB Shoulder Press
60x10
70x10
70x8

Pressdowns/Pullaparts
100x12/15
85x15/15
85x15/15

TYW
15x6
15x6

Feeling really, really good lately. Making some great progress on all DB chest presses and my shoulders are still feeling good. The shirt work has really helped to take a lot of the pain out of ME work since it stays compressed, but I'll probably start using it less in the next month or so and refocus on my raw bench.
 
SweetLou321 said:
It looks like your doing mostly RE upper work?
Click to expand...

I have been for awhile. I've never been a fan of speed bench. Actually, scratch that: I hate speed bench. I know that I need to at least train speed bench every other week, but I haven't been able to bring myself to do so lately.
 
Rodja said:
I have been for awhile. I've never been a fan of speed bench. Actually, scratch that: I hate speed bench. I know that I need to at least train speed bench every other week, but I haven't been able to bring myself to do so lately.
Click to expand...

I hated speed bench also since it didnt seem to help my ME work, however this was bc of a form issue. Since Ive decided to alt de bench and de floor press ive seen great improvements. I found floor press teaches my to lower the weight real fast into my lats then fire off with my tris instead of my delts. You could try alternating a bench variation and RE/SE work instead of bench. Louie said in the westside book of methods some guys did DE db work, floor press, cambered bar, straight bar, and everything else.
 
SweetLou321 said:
I hated speed bench also since it didnt seem to help my ME work, however this was bc of a form issue. Since Ive decided to alt de bench and de floor press ive seen great improvements. I found floor press teaches my to lower the weight real fast into my lats then fire off with my tris instead of my delts. You could try alternating a bench variation and RE/SE work instead of bench. Louie said in the westside book of methods some guys did DE db work, floor press, cambered bar, straight bar, and everything else.
Click to expand...

I've done DE with floor press and did enjoy that, so I'll probably start to throw that into the mix. The constant arching into position takes a toll on the connective tissue in my lumbar area and I'd rather save my efforts for ME days than add extra stress on the area from DE. Ever since I started the shirt work, my shoulders have had very little discomfort.
 
6/20 ME Lower

Sumo Deads

Worked up to 545x1 (+25lb PR)

GM
235x8
245x8
255x8

Standing Cable Crunches
120x15
130x12
130x12
130x12-drop-90x15

For whatever reason, my pulls have freaking exploded over the past 3 months. I was struggling with 475 for a single for the 1st quarter of the year and then I staring my adductor, which prevented me from squats and pulling sumo (I switched to conventional for a period). Some things that I can think of that have helped:
1. Switching to conjugate training; instead of pulling every week, I pull every 2-3 weeks. Even though the loads are higher than 5/3/1, there is less wear and tear on my hips.
2. Stronger erectors and core from pulling conventional and heavier ab work.
3. Hitting a better groove via improved technique. I've been able to get my hips lower and shoulders more behind the bar.

However, the thing that makes little sense is that I am slowly trimming down (I was 212 this morning), which should be lowering my leverage. Regardless, I'll take it.
 
Congrats on the pulling man, looks awsome. There will be a point when you get to heavy and your pull starts to go down.
 
SweetLou321 said:
Congrats on the pulling man, looks awsome. There will be a point when you get to heavy and your pull starts to go down.
Click to expand...

I've going into my 4th month of IF and the slow, but gradual recomp has not ended. The only difference that I've made is having 10g BCAA and 1.5g ALCAR about 2-3 hours before I break fast.
 
Rodja said:
I've going into my 4th month of IF and the slow, but gradual recomp has not ended. The only difference that I've made is having 10g BCAA and 1.5g ALCAR about 2-3 hours before I break fast.
Click to expand...

I wish I could stick to IF, my schedule is all over the place I never got the groove with it. I have found however that the only carbs I feel good eating are potatoes, rice, veggies, and fruit.
 
SweetLou321 said:
I wish I could stick to IF, my schedule is all over the place I never got the groove with it. I have found however that the only carbs I feel good eating are potatoes, rice, veggies, and fruit.
Click to expand...

As much as I would like to stick with it, I know that at some point I will have to change it. My main thing that I control is when I break fast. I'm not overly anal about eating 30 minutes later than what is recommended by Lean Gains.
 
6/22 ME Bench

Bench
225x3x3

Incline DB
80x10
90x8
90x8

Tate Press/Seated DB Cleans
40x12/20x10
40x12/20x10
40x12/20x10

This damn lab job is killing my bench sessions as the sitting for 8 hours makes my lumbar really tight and not able to fully get into position. 225 hurt quite a bit, so I just did some triples with it and made them as explosive as possible.
 
6/24 DE Lower

Speed Pulls

315x2x8

Walking DB Lunges
50x14x4

Ab Wheel/Hanging Leg Raises
8/8
8/8
8/8
 
6/26 RE Upper

Flat DB Press
100x8x3

DB Rows
150x18 PR

OHP
135x8x3

Rope Pressdowns/Facepulls
70x10/70x10
75x10/75x10
75x10/75x10

DC Stretches

Yep, another RE instead of DE session. The fraking DB rows nearly made me pass out. I was stuck on 17 reps for ages, but I was able to grind out another rep without using awful body language to complete it. Everything else went well, but I've noticed that my OHP strength is down a bit.
 
Good work on those DB rows, that is retarted strength...

can you explain to me what RE means? I know DE is dynamic effort or a speed day, but what is RE?
 
6/28 ME Lower

Squat

Worked up to 505 with knee wraps in a mono (65 lb PR)

Good Mornings
185x12x5

Ab Wheel
BWx8x5

First time I've worked in a mono in almost a year. It was a ****ty mono (the arms swing about 3" and it makes it a little harder to really dig the bar in the mid-traps), but I've been itching to try this thing out for awhile. Today was also the first time that I've used knee wraps and they are extremely uncomfortable and that was only the 2M wraps instead of the usual 3M wrap.

The most difficult part was the setup because of the aforementioned looseness on of the hooks on the mono. For clarification, a good mono moves maybe 1/2" so you can really dig into the bar. Kinda makes me wonder if I could do more in a better one, but I'll still take the PR since having a new weight on you is such a mental challenge.
 
Well done, man. Big PR
 
I've been talking to some of the guys from the team I trained with last year (we fractured since the main guy sold his mono and moved) and they've all said that I'm ready for gear. Not that my strength is the highest, but I have the technique to adapt to gear. Looking at the two main federations in my area (APF and SPF), the elite totals are 1875 and 1824, respectively, at 220. As of this moment, my raw total is 1335, so I'm looking at about a 500 lb difference between where I am now and where I need to get after I adapt to gear and learn to use it properly. As of now, I own a pair of Metal Pro briefs and Metal Ace shirt. I need to acquire at least a squat and maybe a deadlift suit, but not sure if I won't just use the same suit since my stance is nearly identical.
 
Rodja said:
I've been talking to some of the guys from the team I trained with last year (we fractured since the main guy sold his mono and moved) and they've all said that I'm ready for gear. Not that my strength is the highest, but I have the technique to adapt to gear. Looking at the two main federations in my area (APF and SPF), the elite totals are 1875 and 1824, respectively, at 220. As of this moment, my raw total is 1335, so I'm looking at about a 500 lb difference between where I am now and where I need to get after I adapt to gear and learn to use it properly. As of now, I own a pair of Metal Pro briefs and Metal Ace shirt. I need to acquire at least a squat and maybe a deadlift suit, but not sure if I won't just use the same suit since my stance is nearly identical.
Click to expand...

First off great PR and ive never used wraps for an me attempt only once to test em out. I kinda figured since APF raw doesnt allow them I wouldnt use them in training.

Secondly the metal stuff is great, I have a size 50 ace pro and Im working the legs in now to get it to work. My partner has a 50 kind conv deadlifter and has to do the same thing. He has a broken in 50 ace pro and I love it for both squatting and pulling sumo. I have 27.5 inch thighs, 42 inch hips btw. I find the ace is perfect for both squatting and pulling sumo as it pushes your knees out and pops your hip forward.
 
SweetLou321 said:
First off great PR and ive never used wraps for an me attempt only once to test em out. I kinda figured since APF raw doesnt allow them I wouldnt use them in training.

Secondly the metal stuff is great, I have a size 50 ace pro and Im working the legs in now to get it to work. My partner has a 50 kind conv deadlifter and has to do the same thing. He has a broken in 50 ace pro and I love it for both squatting and pulling sumo. I have 27.5 inch thighs, 42 inch hips btw. I find the ace is perfect for both squatting and pulling sumo as it pushes your knees out and pops your hip forward.
Click to expand...

Thanks for the feedback. The main guy that I've been training with uses the Ace Pro for squats and deads as well and that's where I figure I'm going to go in the future. I don't pull conventionally and don't think that I'll need a separate suit for these.
 
6/29 ME Upper

Bench
Worked up to 425 to a 2-board in Metal Ace

Rolling Tricep Ex/Side Laterals
40x10/40x10
40x10/40x10
40x10/40x10

TYW
20x6
20x6

What a long fraking session. Benching took me about 90 minutes as I was really able to give it a real go since my back was feeling really good and I made sure to load up on the calories. The original plan was to work up to 365 to a 2-board, but it came up so quickly that I had to keep going. The next 2 sets were 385 and 405 and, again, those shot up really fast and I had at least 1 more set in me. We put 425 on the bar and I solidly controlled the bar on the way to the board, but the way up was a bit different. I made a huge technical error and forget to flare my elbows out near the lock and I had to really grind it out. I eventually locked it out, but I probably could have gone higher had I not done that one thing. However, I was able to identify it on my own, so the technique reinforcement has been engrained within me. I will also say that these past few weeks have been the most fun that I've had in the gym in years.
 
Rodja said:
Thanks for the feedback. The main guy that I've been training with uses the Ace Pro for squats and deads as well and that's where I figure I'm going to go in the future. I don't pull conventionally and don't think that I'll need a separate suit for these.
Click to expand...

Just trying to give the most feedback I could. The ace would work for both.
 
7/1 DE Lower

Sumo (w/ monster mini)
315x1x8

Unilateral LP
360x15
450x10
450x10

Standing Cable Crunches/DB Side Bends
110x15/75x10
110x15/75x10
110x15/75x10

I've been getting bored on DE lower day and needed a change of pace. After flipping through my logs, I realized that it's been a couple of months since I busted out some bands for either box squats or speed pulls. One thing that I noticed is that the bands have a tendency to pull me forward and really forces me to sit back on my hips and hold an arch. This is partially because I use the short bands underneath my feet since I don't have access to a rack with band pegs. It gets the job done, but I definitely would not use these for a ME.
 
6/3 DE Upper

Speed Bench
145x2x9 (3 grips)

DB Shoulder Press
70x12
80x8
80x7

JM Press/Seated DB Cleans
155x12/20x8
165x12/20x8
175x12/20x8

Finally did a true DE today and it went pretty well. Had to use the gym on campus and they have the ****ty Iron Grip bars instead of a regulation bar, so I had to play around with my grip for awhile before starting everything. Speed bench went smoothly and my DB shoulder press strength is returning. I also did JM presses for the first time in months and I had to, again, play around with the grip since I had lost the M-M connection. However, I found the groove and really hammered my triceps with them.
 
Rodja said:
7/1 DE Lower

Sumo (w/ monster mini)
315x1x8

Unilateral LP
360x15
450x10
450x10

Standing Cable Crunches/DB Side Bends
110x15/75x10
110x15/75x10
110x15/75x10

I've been getting bored on DE lower day and needed a change of pace. After flipping through my logs, I realized that it's been a couple of months since I busted out some bands for either box squats or speed pulls. One thing that I noticed is that the bands have a tendency to pull me forward and really forces me to sit back on my hips and hold an arch. This is partially because I use the short bands underneath my feet since I don't have access to a rack with band pegs. It gets the job done, but I definitely would not use these for a ME.
Click to expand...

I loop my bands thru some heavy dbs and pull that way. I dont enjoy standing on them.
 
SweetLou321 said:
Im amazed how much your pull has been moving lately. Awsome. I see you me pull about every 3 weeks?
Click to expand...

2-3 weeks. I've been mainly doing just squat and deads to retain the skill level. Each session has been a PR for me and it has my confidence extremely high right now. Even though my selection is limited right now, I never go to fullblown, 100% ME. I always leave a little wiggle room in there.
 
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