The Intelligent & Relentless Pursuit of Muscle™
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My Journey to Getting Strong(er)
 

pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Haha thanks ink, they always manage to fall off the rack...

Spar, as long as my pull off the floor goes up, whatever. Id much rather pull from a deficit or off the floor than rack pull...

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phlegms
Level

Join date: Jan 2011
Posts: 1708

I know dat feel on the rack pulls, they always made my lower back feel like crap even at lighter weights I could handle from the floor.

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

I want an excuse to do rack pulls again eventually.. they didn't help my deadlift off the floor at all so if I can just adapt them to actually feel right as a back thickness exercise, stupid poundages will be mine once again.

The SSB suspended GMs look really really awesome.. they will help a ton for low bar squat I'm sure!

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

jake_j_m wrote:
I want an excuse to do rack pulls again eventually.. they didn't help my deadlift off the floor at all so if I can just adapt them to actually feel right as a back thickness exercise, stupid poundages will be mine once again.

The SSB suspended GMs look really really awesome.. they will help a ton for low bar squat I'm sure!

Rack pull carryover really depends on where you do them from. If its some kind of retarded 1" ROM, it def wont help anything lol. I just cant get set up right on them and dont really like them. The suspended gms were great, definitely keeping them.

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inkaddict
Level 3

Join date: Mar 2005
Posts: 8684

Apologies for the lack of lately sir, but your lolz have arrived



/lolz

Get serious

SFW

GFH

ETC

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

pbclax1 wrote:
Rack pull carryover really depends on where you do them from. If its some kind of retarded 1" ROM, it def wont help anything lol. I just cant get set up right on them and dont really like them. The suspended gms were great, definitely keeping them.



^ You mean like this?! Trolol.

I'll be sticking to below knee or mid-shin variations when I do them in the future, that much is certain.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Ink.....L-O-L

Jake...yeah that about sums it up...trollolol

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

DE Bench - 4/14/12

Fatbar Floor Press
-MM wrapped under rack; doubled; ~100lbs at top
135x3x3 closegrip
135x3x3 med. grip
155x3x3 reg. grip (pinky on rings)

Incline Bench
185x3x5

DB Bench
50x20
60x12

HS Row
-both hands same time
2ppsx12
3ppsx10
4ppsx8

DB Standing 1 arm Press
35x2x12

Tate Press
-incline
15/20/25x15

Hammer Curl
15/15/10

Notes: Great day, felt awesome. Things moved very well.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

DE Squat - 4/15/12

Foam Low Box SSB Squat
-against avg bands-
235x4x2
-add sp briefs-
285x2
325x2
355x2 PR

Deficit Speed Pulls
-MM; 2 plate deficit; beltless-
235x5x1
245x3x1

DOH Fatbar SLDL
165x6 sumo
185x6 conv snatch grip
205x3 sumo

Band Squats
-MM around knees
Barx12
135x2x12

Standing Band Crunch Hold
-avg band-
2x30 seconds
1x45 seconds



Notes: Everything felt good and moved well. Feelin pretty good, need to keep up with rolling and mobility to stay mobile. Haha.

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jacob-1310
Level

Join date: Apr 2011
Posts: 633

did you ever find out how to structure your extra workouts for recovery? I remember you asking on westside method thread, but cannot find response to question. If so, HOW!?

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

jacob-1310 wrote:
did you ever find out how to structure your extra workouts for recovery? I remember you asking on westside method thread, but cannot find response to question. If so, HOW!?

My goal wasn't extra workouts for recovery, they were to hit weak points. But, this training cycle I have incorporated that work into the training. But recovery workouts are pretty straightforward, pull the sled, high rep band work, high rep db work, rolling, stretching, mobility. This will flush blood into the area and speed up recovery.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

ME Bench - 4/17/12

RB Bench (flat footed setup)
-Light bands; measure and they took off ~45 at the chest
275x2
295x1
315x1ish grinder
305x1 PR

Neutral Grip DB Press
75x8
80x7
85x6

Pullups
50 total
34 BW Rep (5x6, 1x4)
16 Lt. Band Assisted Rep Out

Medium NG Seated Row
3x12

Dips
BWx18/14

Band Pullaparts
Lightbandx2x25
Monsterminix1x25



Notes: Not a bad night. Will just be doing some reps next tuesday since I will be doing a little mock push/pull on the 28th. Things went pretty good and I learned a couple things from this session. The first being to take more conservative jumps. I'm also noticing within the cycles, it seems like the second week always feels extra heavy, need to look into why that is.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

I seriously hate benching. Lol.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Meshuggah ftw, need to get more

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

pbclax1 wrote:
I seriously hate benching. Lol.


I hear that. Must be good to play with loads above your max using bands for the mental side of having that much weight on the bar. It seems your making steady improvements for sure.

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inkaddict
Level 3

Join date: Mar 2005
Posts: 8684

pbclax1 wrote:
I seriously hate benching. Lol.

If you ever get good at it, your attitude will change. LOLOLOLOL

But seriously...where's your pause bro?

TROLLOLOLOL

God I hate you

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Ink the hate is mutual

ME Lower - 4/19/12

Squat
365x1
385x1 PR (maybe had a little help but I'm countin it)
-add rev. dbl minis (~65-75lbs off in hole)-
405x1
435x1
445x1
455x1 PR

Rack Pull
-just below knee; pin 1 and standing on 2 plates-
365x1
405x1
435x1
465x1 PR

DB Shrugs
80/90/100x15

Ghetto Rev. Hyper -SS- GHR Abs
BWx12/12 -SS- BWx15/25lb platex12



Notes: Great squattin. First free squats since the meet, been about 6-7 weeks. Real happy and a great starting point! Awesome PRs!

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phlegms
Level

Join date: Jan 2011
Posts: 1708

Solid squatting duder! Now you've had a bit of time with a west-side style template what are your thoughts on it in general?

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Nice work on the PRs! Must feel real good getting used to such a heavy-ass weight (nice coleman impression there by a lifting partner)

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Spock81
Level 10

Join date: Jun 2010
Posts: 3753

WE HAVE THE SAME KNEE SLEEVE THINGIES!!!

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inkaddict
Level 3

Join date: Mar 2005
Posts: 8684

slowclap.jpg

Carry on bro. Nice job.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Phlegms - I like the system, the key is finding movements which you suck the most at and carry over the best to your competition lifts. I'm still finding things. Probably will be using it for a long time.

Jake - yeah i lol'd, but thats light weight for him ha

Spock - NO WAY ARENT THEY AWESOME?!!?!

Ink - thank you sir

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jacob-1310
Level

Join date: Apr 2011
Posts: 633

[quote]pbclax1 wrote:
Meshuggah ftw, need to get more



Awesome song. Remind's me a lot of gorgoroth for some reason.
BTW thanks for the extra workout recovery tips.
&
Great squattin. You still doing 12 - 16 week cycles ?

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

Thanks, yes but they're broken down into 3 week cycles.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

DE Bench - 4/21/12

Fatbar Floor Press
-against looped dbl mm; pause on floor
145x3x3 cg
155x3x3 mg
165x3x3 normal grip (pinky on rings)

Fatbar MP/Push Press
165x3 PR
190x1 PR
200xmiss
205x1 push press
215x1 push press PR

NG Incline DB
50x20
60x12

DB Row
80/90/100x12/10/8

Incline Tate Press -SS- Hammer Curls
15/20x15 -SS- 15/20x15
25x20 -SS- 25x15



Notes: Pretty good day, all reps felt fast. Pretty solid MP PR, the fatbar is tough cause its hard to set the weight in your palms. Overall very pleased with today.

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