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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

3-21-12 C/P Day 4


Conventional Deadlifts
135x6
225x4
315x1
315x1+90chain
405x1+90c
495x1+90c

Deficit Deadlifts
135x1
225x1
315x1
405x1

Keystone Deadlifts
315x6

Pullups
BWx10

Hyperextensions
BWx30

Pulldowns
150x10

Lying Leg Curls
110x10
140x10

Dumbell Rows
100x10

Curls
couple sets....


Bleh. Everything felt really heavy today and I felt kind of worn down. Week 4 was supposed to be the heavy week but I just turned today into a kind of deload and will hit it next week. My diet over the weekend sucked and the drinking sure didn't help. I don't think that was the only thing though, the last few weeks were hard, and I was planning on extending this 10 week program into like a 12 week program anyway. So diet will be back on track and hopefully next week feels better, and I will continue as planned.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

3-23-12 Add 50 Bench Week 2, Day 2


Flat BB Bench
135x5
185x3
225x1
275x1
300x3x2
320x2x2
*Maddog Slingshot
225x3
315x1
350x1x2

Squats
135x5
225x5
275x5
315x1

Decline BB Bench *Close-Grip
225x12

V-Bar Pushdowns
65x30

Close-Grip Neck Pulls *On Lat PD Machine
100x20


Good session. Everything starting to not feel so damn heavy again. Just got my Slingshot in and instead of doing the negatives this program calls for, I'm going to use the slingshot. The 350 sets were really damn easy, but I just left it at that for today. I'll make decent jumps in weight the next few weeks so I get to some heavy weights.

Just getting back into squats, and they felt light... like that weight should, lol. I didn't keep going with the 5's though because my knee was feeling a bit funky. I drove for about 6 hours today to pick up a nice gas grill which I'm gonna break out tomorrow. :D Knee starts to get real tight and achy driving for that damn long. Cruise control would help so I could stretch my leg out some on the highway, but my old ass car we bought over here doesn't have it. I'll hopefully be able to keep making decent consistent jumps in weight on squats, but not going to push it too hard right now. I want to just my strength back on squats consistently and slowly while I run this C/P deadlift program.

Speaking of the C/P program, if next weeks heavy session does not go well as planned, then I am scrapping it once again and will start doing what I was doing last time I hit 635.

Haha, those 'neck pulls' sound funny but that's basically what I was doing. Felt it a bit more in the middle/upper back and traps than a normal face pull with the rope. Nice little change.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

3-26-12 Add 50 Bench Week 3, Day 1


Flat BB Bench
135x5
185x3
225x1
270x6
285x5x2
300x5

Incline BB Bench
135x3
185x1
225x1
265x3

Dumbell Floor Press *Neutral grip, elbows tucked hard
70x5
100x10

Chinups
BWx10

Pulldowns
160x15

*Superset
Rope Face Pulls / V-Bar Pushdowns
50x15 / 95x15
50x15 / 95x15

CURLS
65x5 *EZ Bar
105x5 *EZ
40x10 *Standing DB
30x10 *Preacher Hammer DB


Good session. The 300 set was a 'fail test' with this program, and I managed 5 reps which is a good sign. Felt strong today. Being consistent pays off.... surprising right!?

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Element_26
Level

Join date: Jun 2009
Posts: 1092

Strong benching mate... And what are keystone deadlifts?

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

3-28-12 ME SQ/DL


Conventional Deadlifts
135x6
225x3
315+90chain x1
405+90c x1
495+90c x1
545+90c x1

Keystone Deadlifts
135x6
225x5
315x5
405x5

Hyperextension Deadlifts
85x6
135x6
155x6

*Superset
Lying Hamstring Curls / Abs
110x8 / 100x8 (DB Side Bend)
140x8 / 110x8 (DB Side Bend)
170x10 / BWx20 (Leg Raise)


Good day. Felt much better after going light last week. Not going to continue with C/P. I've done this a few times, and about week 4 or 5 I stop doing it, lol. I think it's just too taxing, but I do usually get some gains out of those few weeks anyway, when I switch back to ME stuff.

Going to go back to rotating an ME SQ/DL day and start following a traditional westside setup. ME days are pretty simple... it's the DE days I need to really learn how to implement. My deadlifts feel strong right now, but really slow compared to how they used to feel. I believe it's from not doing any speed work, and not doing a lot of squats because I messed up my knee.

Next week I will drop the regular deads and start focusing on special exercises more. My knee seems to be doing alright, so I might hit a high box squat next week which I haven't done in a long time, then the following week hit a low box, which is probably going to be embarrassingly week right now. I'm not going to stop pulling heavy altogether like some of them do, but try to keep it to at least every other week.

Reading through Westside Barbell Book of Methods right now and it's a pretty interesting read, and really starts to make clear how to go about it.


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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

Element_26 wrote:
Strong benching mate... And what are keystone deadlifts?


Thanks man.

I do them similarly to this guy:



I try to push my ass back further though. I'm basically trying to just explode the weight up by just squeezing my glutes and thrusting forward really hard. It's not that fancy, just a little bit different but I think it suits my needs.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

3-30-12 Add 50 Bench Week 3, Day 2


Flat BB Bench
135x5
185x3
225x1
275x1
300x3x2
335x2x2
*Maddog Slingshot
275x1
315x1
365x1
405x1

Decline BB Bench *Close-Grip
225x1
275x8

*Circuit
CG Neck Pull / Standing 1-arm DB Ext / CG Pullups
150x10 / 40x5 / BWx10
150x10 / 50x6 / BWx6

Machine Preacher Curls
100x8
130x8
*dropset
100x8 -> 70x10 -> 40x20


Bench felt good. 405 on the slingshot felt way easier than I thought it would. Half way through this program now and next week is supposed to be the last week of negatives so that will be the last week I use the slingshot until the program is over. I'll work up to a max next week.

Went in this morning to do some DE squats and the damn gym was closed for no reason. Bleh.


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Element_26
Level

Join date: Jun 2009
Posts: 1092

Joweeee wrote:
Element_26 wrote:
Strong benching mate... And what are keystone deadlifts?


Thanks man.

I do them similarly to this guy:



I try to push my ass back further though. I'm basically trying to just explode the weight up by just squeezing my glutes and thrusting forward really hard. It's not that fancy, just a little bit different but I think it suits my needs.


Ah OK, kinda looks like a similar movement to an RDL or Dimel Deadlift. Do you find they help your lockout strength?

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

Element_26 wrote:
Ah OK, kinda looks like a similar movement to an RDL or Dimel Deadlift. Do you find they help your lockout strength?


I believe they do. I've done them in the past and when I did I could have sworn it helped.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-2-12 Add 50 Bench Week 4, Day 1


Flat BB Bench
135x5
185x3
225x1
285x5x2
320x3x2
320x3

BB Floor Press *Close-Grip, Long Pause, No Leg Drive.
135x4
225x1
275x1
295x1

BB Upright Row
135x5
185x3 lol...

Chinups BW=256
BW+25x5
BW+45x5

Seated BB Press
135x14

Rope Pushdowns
*Dropset
50x15 -> 35x15 -> 20x15


Today was the first day bench has been kind of hard. Hitting 350 on my 2nd session this week so hopefully that goes up quickly. I always feel more rested and stronger on the 2nd session of the week. Although I usually hit wed/fri this week I gotta do lower tomorrow and bench again friday.

It's a bank holiday here and we have a 4 day weekend so we are heading to Paris for a few days.

Not sure what I was doing with those upright rows. 135 felt fast but 185 was just too heavy. I mean, I could have kept doing them but it would have been stupid.



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Adam-F
Level

Join date: Apr 2010
Posts: 919

Hows training going fella - got your name down for a meet yet?

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

Adam-F wrote:
Hows training going fella - got your name down for a meet yet?


Negative, no meet planned. There was one coming up soon that I thought looked good, but I'll be out of town for it. I'll start looking again soon for one in the late summer or something.

Training is going pretty well though now

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-3-12 ME Lower


Box Squats *above parallel box
135x5
225x3
225+90c x2
315+90c x1
365+90c x1
385+90c x1

Good Mornings
135x5
185x5
225x1
275x0

Hyperextension GHRs
BWx10x3

Cable Pullthroughs
30x15x2

*Superset
Leg Raises / Seated Leg Extensions
BWx20 / 135x10
BWx10 / 165x10
BWx10 / 195x10


Got a few videos, but I don't really have time to mess with them right now.

I used a bench for my box so it's definitely above parallel but not a ton. The next day the gym got one of those adjustable boxes which is awesome. I'll use a lower box next week. I tried sitting back really far like the west side guys do, and I thought I did it pretty well. Setup the chains so they are completely off the ground at lockout.

Got a video of the GM's too which I'll put up later also. I've never gone very heavy with them since I've never been very comfortable with them. I found a form that I liked though and they actually felt really good. I was just testing weights and 225 was really easy, and on the 275 set I didn't put the bar down on my back as far because I'm not exactly going down to where my back is parallel, so I didn't think it would be a problem. I was wrong, lol... at the bottom I went to come back up and the bar rolled forward toward my neck so I just dumped it on the pins and called it a day with them. Definitely going to start doing them more though.



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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-5-12 Add 50 Bench Week 3, Day 2


Flat BB Bench
135x5
185x3
225x1
275x1
320x3x2
350x1x2
*Maddog Slingshot
315x1
385x1
425x0 *bleh... weight drifted toward my head

Seated DB Press
70x5
90x10

V-Bar Pushdowns
65x30


Bench didn't feel quite as good as it did last week, but that's probably because my schedule was screwed up this week and I had to do my 2nd bench session a day early, and I hit the 1st session this week pretty hard... triceps were killing me after it.

Anyway, 385 still went up really fast, and I thought I had 425, but the weight just got away from me and drifted toward my head, then my ass came up, then spotted helped me a tiny bit. I wanted so badly to attempt it again because I should have got it. Last time I did that with squats though is when I hurt my knee so I decided to not be dumb and avoid hurting myself again.

Also got a video of the 425. I'll put up these videos tonight if I have time... gotta go finish packing though we are leaving in a few hours to drive to France.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-9-12 ME Upper


Flat BB Bench against Purple Mini Bands *Close-Grip
135x5
185x2
225x1
265x1 +15 LB PR
225x3 *Paused

Incline BB Bench
135x3
185x1
225x10 +3 Rep PR

EZ Bar Skullcrushers
105x5
155x5 +weight PR, don't think I've done more than 135...

Chest Supported Rows
90x6
135x10x3
90x15

Standing DB Curls
40x10


Stopping that bench program and starting a real westside layout. I would do more back but I was really rushed for time but the rows felt good.

Those bands feel like a ton of tension, and I didn't think I was going to hit a PR today, but I managed it. I was pretty happy about that incline PR. I used to suck a ton at them but have finally gotten better. I was thinking of using it as my ME next week and try to hit 315 if I got it in me since I've never done that. Going to work on building some boards next week though so I can start hitting some board presses. I'm fairly certain my weak point is around mid way up, which I'm not exactly sure what muscle that is.... delts possibly?

Was in a rush because we went to Paris this weekend and got up at 4:00am this morning and got back around Noon and hadn't eaten much. Called the gym and they said they were closing early so I rushed in and got this in and it turned out pretty well.





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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

This is how I understand that Westside mainly trains...

Sunday: DE BENCH
Monday: ME SQUAT/DEADLIFT
Tuesday: OFF
Wednesday: ME BENCH
Thursday: OFF
Friday: DE SQUAT/DEADLIFT
Saturday: OFF

I suppose I will be doing something like this just so I keep the rest adequate between DE/ME days:

Sunday: OFF
Monday: ME BENCH
Tuesday: OFF
Wednesday: DE LOWER
Thursday: OFF
Friday: DE BENCH
Saturday: ME LOWER


My reasoning for not finishing the bench program before switching is because I'm a vagina. Er, I mean... we have a sailing trip in just under 2 months, and I'd like to not be so fat when we go on it. I'm around 255 right now and would like to drop back down to 242 which is where I feel I should be anyway. That bench program I'm supposed to hit 400 at the end of it and it is really aggressive the last 3 weeks, and unless I'm eating like an obese person I just don't think I'll be able to keep up with it. Anyway, I think I can handle west side better since I'm not trying to hit some specific number and not hitting regular ole heavy flat bench twice a week. Dropping 10-15 lbs really shouldn't be that hard and I definitely have the fat to lose right now so I don't think it'll hurt my strength too much.

Plus, we walked around so much in Paris and I was huffn and puffn a lot when I shouldn't have been. Plus my feet were hurting so fucking bad under my fat ass that it really made me wanna drop some weight.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-11-12 DE Lower


Conventional Deadlifts *Against Red Mini Bands +20 lbs @ bottom, +90 lbs @ top.
135x5
225x2
315x1x6

Box Squats *Against Chains
135x3+90c x3
225x2+90c x2x8

+box jumps...


I was short on time today because figuring out both the setups for the speed exercises took so long. I have both setups good to go now so I just attach the big chains to the little chains that are already set to the right height. I tried the medium blue bands but they were about +150 lbs at the top. The red mini's were +90 at the top so that was much better. I used a luggage scale to weigh the tension at lockout, which is super easy to do.

Bar speed was super fast on deadlifts, and probably not quite fast enough on box squats. I was using a low box and I just don't have a ton of power coming off the box while sitting back and not rocking forward. Although locking out the weight feels really fast, I'm just going to use the same exact weight and see if I can just get faster at coming off the box.

Messing around with box jumps today for the first time really. Was jumping up to a 3 foot box pretty easily. Not sure if that's good or not but I'm going to start doing them more and start recording how many I do and the height. Although I'll probably normally do them on their own day as an extra workout with some other conditioning stuff, I just wanted to test them out today.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-13-12 DE Upper


Flat BB Bench against Purple Mini Bands +20 lbs @ bot, +80 @ top
135x3
175x3x8 *bit under 50% but my speed needs some work.

Flat BB Bench *Close-Grip
225x15

High Incline DB Press
80x12x2

Chinups
BWx10x2

1-Arm Bentover DB Reverse Fly
25x10x2

Power Pushdowns
80x35

Bentover DB Rear Raise
20x20

V-Bar Pushdown
50x40

DB Preacher Curl
35x20


Probably too many exercises, lol. Speed bench went well though... got it setup so the bands only add a little at the bottom. I love using that luggage handheld scale to weigh the band tension. :D

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-14-12 ME Lower


Conv Deads against Blue Med Bands +30 lbs @ bot, +150 @ top
135x5
225x2
315x1
405x1
455x1
495x1

Good Mornings
135x6
185x6
225x6

Hyperextensions
BW+50x15x2

Leg Raises
BWx20


Wife was with me and she got a video of the deadlift which I will put up a little later. Internet is going really damn slow right now. I was pretty happy with 495 + the 150 lbs of bands at the top. That band tension feels like it's going to rip my hands at the top though, lol. No grip problems though.

Definitely getting better at GM's... think I'm going to use them as ME next week and see what I can do.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

Here are a couple videos I got up. Speed bench from the other day... not really sure if it's fast enough but I definitely noticed how much I move around during my sets. I arch hard and can feel it, but I guess my legs aren't stable enough. Going to widen my stance and try to correct that. Also my ME pull from yesterday.




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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-16-12 ME Upper


Flat BB Bench *Maddog Slingshot
135x5
185x3
225x2
315x1
365x1
405x1
425x1 +20 LB PR

Military Press
135x3
185x1
205x2+3 Push Presses
135x12 *strict

Standing EZ Bar Triceps Extensions
105x10

NG Lat Pulldowns
160x6
205x6
250x6
175x10x2

Reverse Pec Dec
100x10x2

V-Bar Pushdown
50x30

DB Hammer Curls
40x5
60x5
35x10


Got that 425 but it was quite a grinder. That military press is a cheap PR since I've never repped 205, but I've done 225 for 1. I had more in me but when the 3rd rep was going up I stumbled back and almost fell. Pissed me off so I did a few easy push presses, lol. Not bad since I haven't been doing hardly any BB shoulder pressing.

Will probably hit the gym tomorrow for a quick extra workout and hit triceps for some super high reps. I realize I haven't been recording them but I've been doing a couple extra workouts a week. I'll start recording them once I have a feel for what I am actually doing and they are a bit more structured. Might try the 40" box jump tomorrow too. :D Weighed 255 today in the gym... that should start going down some though.

Now time to go grill this rack of lamb and watch game of thrones. :)

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

Thinking of doing this competition:

BRITISH POWERLIFTING ORGANISATION
2012 UK OPEN CHAMPIONSHIPS
POWERLIFTING, BENCH PRESS & DEAD LIFT
Venue: Venue: Trebanos Sport Club, 99 Swansea Road, Trebanos, Swansea, West Glamorgan SA8 4BN
Entry to BPO by NO later than 19th August
Meet Directors: Ken Williams 07970625946
Date: September 9th


I was looking for something within a few hours of me that is around September/October (Before I go back to the States for a couple weeks).

Element / Adam... either of you heard of this one?

I haven't competed in a while now, and I would like to get one in before I go back home for a couple weeks.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-18-12 DE Lower


Conventional Deadlifts *Against Red Mini Bands +20 lbs @ bottom, +90 lbs @ top.
135x5
225x2
335x1x6

Squats
135x5
225x10 *felt like shit.....


Bleh... did a few other lame exercises and left. I was feeling really crappy for some reason and my legs were also beat up. I played volleyball for a while the night before, and my legs were sore. Last week 315 FLEW up... but 335 this week was going way too slow compared to last week. Legs felt slow and weak so I was just going to do some high rep squats instead of the speed box squats. Felt terrible though so I just called it a day.

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-20-12 DE Upper


Flat BB Bench against Purple Mini Bands +20 lbs @ bot, +80 @ top
135x3
185x3x8

Chinups
BWx5
BW+45x7
BWx10

Incline BB Bench
135x5
205x5x5

Lat Pulldown
130x20x2

Rope Face Pull
50x20x2

V-Bar Pushdown
*Dropset
95x20 -> 65x15 -> 35x20


Felt much better today. Speed as good...

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Joweeee
Level 3

Join date: Feb 2009
Posts: 590

4-21-12 ME Lower


Good Mornings
135x6
185x3
225x1
275x1
295x1
315x1

Low Zercher Squat off pins *Start position below parallel...
135x5
225x2
275x5

Leg Press
6 plates x30

BB Lunges
55x30 steps


Feel like my last couple lower body sessions weren't that great, or rushed....

Was going to do more volume on the zerchers and leg press but I just didn't have time. Just tried to get in a big set of leg press and lunges...

I was fairly happy with the GM's though, and I got a video of them. I'll put it up in the morning when my internet isn't going slow. Got more in me but 315 was still pretty heavy. This is the first time I've ever used them as an ME exercise, so I'm not trying to push it too fast.

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