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sharkall2003
08-03-2007, 11:28 AM
I've been talking with Rob a lot lately about Westside Barbell Training and after some discussion I've came to the conclusion that this is something I definitely want to go ahead with. I have my diet in check (read: healthy foods). And I want to get brutally strong. I don't have that great of stats to start westside, but I hope with some time I can get them to my current goals and then after that make the sky the limit. I'm hoping that many people that are using Westside training as their preferred training method, and those that stopped into my journal before will come visit this one.

My current lifts as of right now are:

Bench Press: 250
Deadlifts: 405
Squat: 295

Weaknesses:
Lower back strength, that's why I've been using a belt. Bad idea. My chest is a weak point in my bench. And my lats aren't fully developed to my liking. They have very little strength. My calves are small, and not powerful. My hamstrings could use lots of work. Basically what I'm trying to say is: My entire body is weak except for my forearms.

My heavier lifts might be done with a belt, depending on how I feel and how the lower back is feeling. I don't use wraps, tape, a suit, or any other thing like wrist wraps, or chalk. For the most part I consider myself a RAW lifter.

I just finished my first workout. And I'll post it as it went down. Thank you to all the members that helped me in my Westside thread. I appreciate it. And hopefully by coming in here and looking at this you'll be able to critique some things.

Dynamic Effort-Bench

Bench Press: 66% of my max.
10x2 165

Barbell Rows:
1x8 135
1x8 185
1x8 185

Shoulder Press:
1x8 50
1x8 60
1x8 60

Lying Tricep Extension:
1x8 50
1x8 50
burnt.

Unholy
08-03-2007, 11:28 AM
:spam:

sharkall2003
08-03-2007, 11:29 AM
What's up?! Hey, I hope to hear some input from you too, big guy. You've made some amazing progress since you've been here and you have some very good lifts. :)

Detard
08-03-2007, 11:33 AM
Nice rows bredrin

Unholy
08-03-2007, 11:36 AM
No doubt man, my lifts aren't too great considering my weight but I can give you some advice that was given to me about getting strong. If you want to get strong you have to train with strong people. I would try my hardest to find a powerlifting gym or a group of powerlifters to train with in your area, even if you have to drive a bit its probably THE best thing you can do if you would like to get serious about strength training. A few sessions with some good powerlifters giving you pointers and helping you with technique and you will raise your total up fast.

Other then that I really donno, I didn't train using westside, I was just under Chris Rodgers wing for a few months and did whatever the Janitor said. I do know that when you start doing lockout stuff and start training with boards/bands/chains your lifts will fly.

Best of luck bro.

sharkall2003
08-03-2007, 11:36 AM
Nice rows bredrin

I don't know what that last word meant, but hell yeah!

sharkall2003
08-03-2007, 11:38 AM
I'm feeling ya, Unholy. Right now I'm just trying to get my hands on some equipment such as: bands, box, boards, etc. I know I'll need those things down the road. Right now all I have are some mini bands (30 lbs of tension all together)

Unholy
08-03-2007, 11:46 AM
You can make a box and boards for almost no cost. The bands you are gonna have to shell out some cash for. I would look into the powerliting gym thing though, training solo on your ME days will not be fun.

sharkall2003
08-03-2007, 11:58 AM
The closest thing we have to a powerlifting gym is Western Racket and Fitness. I go to probably one of the better gyms, but now it's becoming more commercialized.

sharkall2003
08-03-2007, 12:00 PM
I'll probably lift at the gym with a few friends of mine. They're bigger guys. One friend squats a little over 500, and another squats mid 400's.

nhlfan
08-03-2007, 12:27 PM
it's good to see another person switching to westside. I'll check in whenever I can.

Bako Lifter
08-03-2007, 12:51 PM
Whoops. Dynamic bench press = 9x3

Dynamic squat = 10x2

Unless you know something I don't. But I guess it doesn't matter that much anyways.

Sidior
08-03-2007, 12:58 PM
Whoops. Dynamic bench press = 9x3

Dynamic squat = 10x2

Unless you know something I don't. But I guess it doesn't matter that much anyways.

Yup bench is usually triples, squats doubles. Speed pulls are singles.

Looking forward to following your progress bro.

sharkall2003
08-03-2007, 12:59 PM
I read somewhere that it's between 8-10 sets. But if it's 9x3, I'll do that next time. Might just have switched things around.

Coke
08-03-2007, 01:18 PM
Nice surprise to see you change up this way and go Westside, good luck.

KevinStarke
08-03-2007, 01:23 PM
Welcome to powerlifting, good luck man looking forward to seein your progress.

sharkall2003
08-06-2007, 09:21 PM
I delivered today on my ME day. Here it goes for the legs:

Squats: ATF for sets of three, parallel for sets of one
1x3 45
1x3 135
1x3 155
1x3 185
1x3 205
1x3 225
1x3 245
1x3 265
1x3 275
1x1 285
1x1 295
1x1 300 PR+ 5lbs

SLDL's:
1x8 bar
1x8 135
1x6 225
16 230

ABS, Weighted decline:
1x8
1x8 5
1x8 10
1x10 25

Barbell Rows:
1x8 135
1x6 185
1x6 185
1x6 225

andy51
08-06-2007, 10:05 PM
just as a "general" rule it is recommended to use sets of 3 for DE bench, 2 for squat and singles for deadlifts. But more importantly find out what works for you. The volume also may vary depending on how you feel. Whats really helped me is reading the logs of powerlifters here and at elitefts.

Good luck and welcome to the dark side

Stumprrp
08-06-2007, 11:26 PM
awesome workout shark

nhlfan
08-06-2007, 11:40 PM
just as a "general" rule it is recommended to use sets of 3 for DE bench, 2 for squat and singles for deadlifts. But more importantly find out what works for you. The volume also may vary depending on how you feel. Whats really helped me is reading the logs of powerlifters here and at elitefts.

Good luck and welcome to the dark side

good to know!

nice leg day sharky

sharkall2003
08-07-2007, 04:38 AM
Wow, I am sore and very very tight everywhere. I can't move my neck, nor my back. My legs are just shot and I feel wobbly? It feels good, but with my allergies acting up and working in a factory, I feel like I'm going to die!

sharkall2003
08-07-2007, 04:42 AM
I was able to get the bar lower on my back and that helped a lot, but when the weight was raised it was harder on my shoulders (they can't bend that far), so I was forced to put it higher on my traps, neck area. And I think I'll just be stretching the shoulders. It's much more comfortable when it's lower.

Organichu
08-07-2007, 05:22 AM
Shark,

is the information in your sig current, w.r.t to dieting goals? Are you hoping to drop to 210 while doing WS?

Coke
08-07-2007, 06:39 AM
Man of your word Sharkey...super session man.

North
08-07-2007, 10:57 AM
congrats on the squat P.R. shark

sharkall2003
08-07-2007, 01:12 PM
Shark,

is the information in your sig current, w.r.t to dieting goals? Are you hoping to drop to 210 while doing WS?

It's not current. I've been 222 for a couple weeks and I happily enjoy it. I'm just eating clean and going from there. Maybe, gradually work my weight up there. But I'll have to be pushing a 1200 total before I go above 240. And by then I will have have built some muscle.

sharkall2003
08-07-2007, 01:30 PM
congrats on the squat P.R. shark

Thanks. I'm hoping for 315 within the next month.


Man of your word Sharkey...super session man.

Thanks, Coke. You're an inspiration, in just yourself. You keep up lifting heavy **** too, bro!

Lones Green
08-07-2007, 01:38 PM
nice lifts sharky! nice to see you decided to give westside a try. its weird coming from BB to westside, because you feel like you aren't doing enough, but sure enough, you'll see many more PR's with westside. i cant wait to get back into training.

sharkall2003
08-07-2007, 05:17 PM
That session yesterday really tore me apart. I just took a two hour nap. I'll have an update in a little while. Let me go hit the gym. Numbers I want for today: 235 benchx1 (haven't went heavy in a month, hurt shoulder). If I can hit 235, then I will go for 245 and so on.

I just ate a good dinner, too. Turkey, stuffing, carrots, a little dressing, and I"m taking 200-400mg's of caffeine.

fleep
08-07-2007, 05:18 PM
you might want to consider decline benching until your shoulder gets better bro...regardless, past workouts looking real good

sharkall2003
08-07-2007, 05:33 PM
Just checked the scale, with boxers on, 217! NOOOOOOOO!!!!! Taht's the lightest I have been in 9 months? What the ****? Time to bulk to 225! Hahahaha.

sharkall2003
08-07-2007, 05:36 PM
nice lifts sharky! nice to see you decided to give westside a try. its weird coming from BB to westside, because you feel like you aren't doing enough, but sure enough, you'll see many more PR's with westside. i cant wait to get back into training.

I plan on just getting big. First I want to learn to get strong at the weight I want to be in between 220-225. When I can hit 1200 on that, or when I completely stall, I will think about going to 235. But I have to be pretty solid. Powerlifting or not, I'm not having a donut around my stomach, and I won't have man tit's. I lift to get big, not get fat.

sharkall2003
08-07-2007, 07:43 PM
ME Bench today:

Bench Press:
1x3 bar
1x3 135
1x3 155
1x3 165
1x3 175
1x3 185
1x3 195
1x3 205
1x3 215
1x3 225
1x3 230
1x1 235
1x1 240
1x1 245
1x1 255 PR+5
1x0 260

Lots of sets there, but I was feeling it out.

CGBP:
1x10 135
1x8 185
1x8 185
1x10 135

Pull-ups: 2 mini bands, 30 lbs assistance total
1x6
1x6
1x5

Bicep Curls:
3x8 35


Today's workout: Suprised I set a PR. My allergies are real bad, my throat is swollen, and I had the ****s. I came down with the flu about this time last year, and every year for the last few. So, this is my yearly flu. Some strong guys in the gym today. Steve Marcell was in the gym. He is the state shot put record holder for Wisconsin. He's a track and field athlete at Georgia St. And there were some other big guys today, too.

Coke
08-08-2007, 06:08 AM
Absolute killer sets on the bench dude.

sharkall2003
08-08-2007, 01:08 PM
Thanks, Coke. Hopefully I can nail that 260 next week.

Stumprrp
08-08-2007, 01:11 PM
great work, next time cut the sets down, do something like this..

135 x 3
185 x 3
225 x 3
PR Attempt.

DoUgL@S
08-08-2007, 01:24 PM
Nice benching. You might want to trow in some face pulls and some rowing as assistance exercises. Again congrats on the PR.

sharkall2003
08-08-2007, 01:27 PM
great work, next time cut the sets down, do something like this..

135 x 3
185 x 3
225 x 3
PR Attempt.

I thought I was supposed to build up to my PR? Or can I do it as you described, and then go for the PR, if I miss, go back down a little and do sets of three?

DoUgL@S
08-08-2007, 01:32 PM
When you are doing ME day you add weight much like your scheme. If you are maxing out for a PR attempt then you do not want to risk fatigue thus Stumps suggestion for minimal sets before a PR attempt.

If 135, 185 and 225 are warm ups you may want to do 5 sets after that:
230X1-3
235X1-3
240X1-3
245X1-3
255X1-3
260X1-3 (hopefully setting a PR here)

sharkall2003
08-08-2007, 03:14 PM
Oh, I just always add weight or a rep do my sets so I can at least progress from the previous week. I guess, next time I'll do one less 1-rep-set and then just go for the 260 or something like that.

sharkall2003
08-08-2007, 03:23 PM
Also, how can I incorporate deadlifts into WS? I looked, and it seems as if I do it as a replacement for squats after three consecutive weeks of squatting. Is that right?

Chubrock
08-08-2007, 03:33 PM
I'll be honest bro, don't follow the WSB protocols exactly as they are. The majority of the articles written are geared towards the equipped lifter who has been in this game for quite a long time. The advanced lifters can get away with not pulling for weeks on end, because their CNS is so adapted to the movement, that they don't "forget" how to pull, or squat for that matter. I tried the traditional rotation that WSB recommends and I had crappy gains. As a newer lifter, we need more time under the bar so our bodies learn the movement inside and out. I both pull and squat on my DE day and then rotate between squatting and pulling for my Max Effort work. I don't do any Good Mornings for my ME work because I feel like I lose something when I don't squat or pull for a max during the week. I recommend keeping both on your DE days and rotating between the two on your ME days. You can always vary exactly how you go about the lift, but I recommend keeping the base lift the same.

sharkall2003
08-08-2007, 03:46 PM
I prefer to make my squat much higher. So, I basically do my sets of three and one for my squat. Afterwards, I do my sets of three and one for deadlifts. And then I do whatever else I have. Maybe take out the lat work, since the deadlifts would be working my back more?

Chubrock
08-08-2007, 03:53 PM
My DE day looks a lot like this:

Squats:

1 x 5 Warmup
1 x 5 Warmup
1 x 3 Warmup
5 x 2 Working Sets (same weight)


DLs (either from ground or from platform)

1 x 5 Warmup
1 x 3 Warmup
5 x 1 Working Sets Same Weight


RDLs

2 x 8


Ghetto Reverse Hypers

2 x 10


Abs Work





The ghetto reverse hypers are really used just as a restorative lift. They really seem to help out my back. You don't really have to throw those in. I do recommend doing a dynamic warmup of some sort. My lowerback and hips have felt much better since adding it it.

sharkall2003
08-08-2007, 03:57 PM
For a working set, would this be the 45-60% of my maximum? If so, how's that helping my overall strength. I'm looking for strength, and light pulls aren't going to do it for me, are they? Thanks for the help, too, Chub!

Chubrock
08-08-2007, 04:05 PM
I haven't been following all of your journal, so I'm assuming that you're following the guideline of having a ME Upper, DE Upper, ME Lower, DE Lower day, not in that order though. The purpose of the DE day is to develop speed, either off the chest, out of the hole, or off the ground. Another big draw of the DE is the amount of repetition you get with the lifts. The percentages you see are often based off of a contest max. 50% would be half of your equipped max, but since you don't lift with gear, you may want to drop the percentages a bit. The biggest thing is to develop speed while maintaining tight form. If you have to drop the percentages, that's cool. Don't get wrapped up in the numbers.

The ME days are where you push yourself. On these days, you're looking for a new max, but not at the expense of missing lifts. I think it was Dave Tate that said, "the goal isn't to miss a lift." Not only are you working your muscles on this day, but even moreso, you're priming your CNS to lift the weight.

sharkall2003
08-08-2007, 04:08 PM
Gotcha. I guess, since I don't do deadlifts on my ME squat/deadlift day, I figured that I would do 3-6 weeks of the squats, take a week off of squatting and do deadlifts (see how they are fairing) and then continue one with squatting.

fleep
08-08-2007, 04:34 PM
just my two cents, doing heavy squats and deads on the same day is very demanding on the lower back and CNS. i used to do it and it killed me so i dont anymore. squats on tues and deads on fri with the weekend off...no ME/DE just ME every session lol

EDIT: i think watching how heavybomber sets up his workouts is a great way to learn this whole westside ME/DE stuff...there are others on this site that know their sh1t as well, stump, chris rodgers, sidior, etc.

Chubrock
08-08-2007, 07:12 PM
just my two cents, doing heavy squats and deads on the same day is very demanding on the lower back and CNS. i used to do it and it killed me so i dont anymore. squats on tues and deads on fri with the weekend off...no ME/DE just ME every session lol




I'm not advocating pulling heavy and squatting heavy in the same workout all the time. I was referring to DE session which are going to be quite a bit less than his max. I've been doing this for over a year now and haven't had any negative sides. I just monitor how I feel and rest when I need to.


As for your Max Effort Sessions, I'd rotate squatting and pulling. One week squat, one week pull. I think you'll find you lose your rhythm for pulling if you don't mess with any heavy weights for 6 weeks. There's also a lot to be said for your CNS being accustomed to pulling heavy weights.

sharkall2003
08-08-2007, 09:25 PM
Won't my lifts go down with such little exercise? I mean, I'm hitting my back with a heavy exercise every 14 days then, and the same is for my legs. Maybe it's just odd, because when I was on my other routine it was as heavy as possible all the time.

Chubrock
08-08-2007, 09:36 PM
You're strengthening your body through all the supplemental and auxiliary work you do. All the RDLs, Pull Throughs, Ab Work, GMs etc etc. All that is designed to strengthen the muscles need to make your numbers go up. It isn't that you're only training heavy once every two weeks, it's just that you're only training the comp lift heavy once every two weeks. You'll also find that by squatting and pulling with the same stance, you'll actually be hitting the same muscles with a heavy workout every week. You might not be pulling heavy but once every other week, but your hams, glutes and lower back are all getting worked when you squat heavy as well.

fleep
08-08-2007, 10:14 PM
chubrock is very wise listen to this man

Bako Lifter
08-08-2007, 10:27 PM
The percentages you see are often based off of a contest max. 50% would be half of your equipped max, but since you don't lift with gear, you may want to drop the percentages a bit.

You use a RAW max percentage Chubs.

nhlfan
08-08-2007, 10:57 PM
I'm learning lots from this journal, thanks guys.

Chubrock
08-09-2007, 06:13 AM
You use a RAW max percentage Chubs.

I'm not sure if you mean, "you" as in me, personally, or as in the articles say that one should use their Raw Max as a guideline. If it is the former, I do indeed use percentages based on my raw max, because I don't ever bench or squat in equipment. I also feel that I can get away with the extra percentages, because I can still generate pretty good speed. If it's the latter, most of the articles I've read have based these percentages off of competition maxes, which would be equipped maxes.

RedSpikeyThing
08-09-2007, 06:25 AM
For a working set, would this be the 45-60% of my maximum? If so, how's that helping my overall strength. I'm looking for strength, and light pulls aren't going to do it for me, are they? Thanks for the help, too, Chub!
You should be doing those lifts as if they were your 1 RM. Slow and controlled on the way down and explode up as hard as you possibly can. With practice you'll be able to put the same effort into every single rep as if it was your 1 RM attempt. I remember tommyboy saying he exploded up on a 225 squat so hard that the bar went over his head!

The percentages you see are often based off of a contest max. 50% would be half of your equipped max, but since you don't lift with gear, you may want to drop the percentages a bit.

I've read a bunch of things that suggest increasing the percentages into the 60-70% range if you are a raw lifter. I think the logic is that, since equipped lifters lift a lot heavier, regularly using 70% of their max without equipment will wear them down.
You're right, though, the key thing is speed. If you aren't getting enough speed, lower the weight.

Chubrock
08-09-2007, 06:32 AM
You're right, though, the key thing is speed. If you aren't getting enough speed, lower the weight.

Yea this is the biggest thing. To be honest I haven't put much focus on the percentages. I use them as a general idea but then it always becomes altered as I start my sessions. I don't hesitate to drop the weight if I think my speed is getting too slow.

sharkall2003
08-09-2007, 09:30 PM
I've only box squatted once, and that was today.

Here's my DE Squat:

Box Squats, I'm not sure of the box height, but it's down to parallel. I remember reading that you want it close to parallel. The box squat is meant to build confidence out of the hole. Which I need. I get buried at the bottom, but can power through the rest of it.

1x2 135
1x2 185
11x2 205

Reverse Hyper-extension:
1x8 35
1x8 50
1x8 50
1x8 70

Just feeling this out to in the routine. I'll have better lifts next week.

Obliques, side-bend:
1x8 50
1x8 65
1x8 80

Thoughts: I think the last few sets of box squats weren't that great for me. Speed wasn't fast enough, though when I came up to the top the bar would come off the traps. I think I have horrible hip drive and groin strength. My groins were pretty sore. I guess I used some muscles I've never heard of. I talked to my friend Brad (squatted 650 in a smith, and 495 regular for reps). He said that my box might be a little low, and that when I sit on the box I need to lean back and then when I'm coming back forward I need to drive extremely hard with only my hips, hardly bending my knees. My stance was very very wide. I was actually hitting the metal on the sides of the power rack. It was a nice session. I look forward to tomorrow's training.

sharkall2003
08-09-2007, 09:40 PM
I'm still trying to figure out how to deadlifts. I think I could have put them in for the reverse hyper-extensions today. And I would have did like 225 for 4 sets of 3 reps. Right?

Coke
08-10-2007, 05:40 AM
Good deal my man, bringing those box squats into the mix.

sharkall2003
08-10-2007, 06:39 AM
****, this is my journal. I can type about whatever I please. Yesterday I was at work and an OSHA regulation was violated. Obviously this was by me and I get reamed out. Don't worry, though. It wasn't my damned fault. My stupid damn boss tells me to put a small forklift propane tank against the door and I do. He doesn't tell me this is a violation of OSHA. So then I have to basically listen to him bitch at me for doing it. Oh, and then the plant superintendent comes over and bitches me out too, until he realizes that I was following orders. Today was supposed to be my last day, but after 2 hours of being bitched at by my boss and made doing the ****tiest jobs you could imagine I called it quits today. If you want to talk about some crazy ****, they made me to every imaginable ****ty job out there since I"m leaving in a week. I had to clean out the gutters for our machine that hasn't been cleaned in at least a month. I've had the ****s for a few days, and allergies are acting up. This didn't help at all. With a clogged up nose I could still smell the awful smell of this starch that's been rotting in the gutters. Don't worry, it had to all be cleaned by hand. It's not like it could be vacuumed up. I guess I can't complain. I'm finally done with the job. And I'm sure my mom is pissed at me for calling in.

I didn't get a damn thing for financial aid, either. Apparently my parents make too much money, but god forbid they don't claim me on their taxes. Hmmmmm, how does that work? Anyways, I have to fill out a master promissory note and hope that comes along well. Otherwise I'm stuck having to take out another personal loan for school. And what about books? I don't have a damn dollar for those. Just put my last 750 dollar paycheck towards my credit card that I had to use for school. And then my next check for last year's tuition. Go me! I'm dirt poor.

Probably shouldn't complain much. Besides that my knees are killing me today. Must have been from somethign to do with squat for yesterday.

WillKuenzel
08-10-2007, 07:01 AM
You use a RAW max percentage Chubs.Some don't know their equipped percentage but generally, rule of thumb, is to use your equipped max as the basis for your percentages.


I also feel that I can get away with the extra percentages, because I can still generate pretty good speed. If it's the latter, most of the articles I've read have based these percentages off of competition maxes, which would be equipped maxes.Don't always get so caught in the "speed" of things. It's a dynamic day, not technically a "speed" day. I've seen recommendations for some beginners to dynamic days use as much as 70-75% of their 1RM. Below 60% is really for more intermediate to advanced lifters. The lower the percentage generally the stronger you should be because those percentages will still be a ****load of weight. 50% of 300 is totally different than 50% of 850. Bear in mind that it's dynamic/form work, sometimes focusing on speed, people lose perspective of this.


You should be doing those lifts as if they were your 1 RM. Slow and controlled on the way down and explode up as hard as you possibly can. With practice you'll be able to put the same effort into every single rep as if it was your 1 RM attempt. I remember tommyboy saying he exploded up on a 225 squat so hard that the bar went over his head!You still need a fast negative, under control, to build the stretch reflex. Read Louie's article on Eccentric Uploading. The whole lift still needs to be done as fast as you can under control.


I've read a bunch of things that suggest increasing the percentages into the 60-70% range if you are a raw lifter. I think the logic is that, since equipped lifters lift a lot heavier, regularly using 70% of their max without equipment will wear them down.
You're right, though, the key thing is speed. If you aren't getting enough speed, lower the weight.Initially the key is form. Don't sacrifice form for speed. Work on doing everything right. I'm not saying that speed won't be an issue but with where Shark is at the moment, I don't feel speed work is essential. If feel, lighter weights done faster than normal and squatting, benching and deadlifting more often will be key. But you are right in that 60-70% for a raw lifter, especially someone new will be needed. One of the reasons is that anything lighter than most new lifters don't really understand the concept of pushing it as hard and as fast as you can as a 1RM attempt. Plus going too light, and new lifters go too fast (if there is such a thing) and lose all form and tightness of the lift.

Chubrock
08-10-2007, 08:08 AM
Initially the key is form. Don't sacrifice form for speed. Work on doing everything right. I'm not saying that speed won't be an issue but with where Shark is at the moment, I don't feel speed work is essential. If feel, lighter weights done faster than normal and squatting, benching and deadlifting more often will be key. But you are right in that 60-70% for a raw lifter, especially someone new will be needed. One of the reasons is that anything lighter than most new lifters don't really understand the concept of pushing it as hard and as fast as you can as a 1RM attempt. Plus going too light, and new lifters go too fast (if there is such a thing) and lose all form and tightness of the lift.


That's a good point. Leave it up to Homey to tie it in all together much better than I could have.

sharkall2003
08-10-2007, 10:05 AM
My passion has turned to obsession. Lifting in general is amazing, but now with the strength to come it is addicting. You know you're a lifting addict when:

You dream about it.
You don't buy new clothes because supplements take priority.
You don't go out to eat because you need whey.
You know how many grams of fat are in what kinds of meats based on their leanness.
You can't hold normal conversations without thinking or talking about lifting.



Last night I was teaching my girlfriend how to squat properly. It was......very nice. I said "sit back, keep yoru shins perpendicular to the floor, butt out, chest out. Good stuff!

Stumprrp
08-10-2007, 11:03 AM
sharky sorry about the job and stuff man, im sure you will find a new one.

sharkall2003
08-10-2007, 03:45 PM
Guys, I dont' knwo what happened today, but it was freaky. I was sitting here on my computer around 1 o'clock. Then I started feeling really warm, dizzy, and shaky. I then thought that I would just sit down on my bed for a second. I passed out for over 3.5 hours. Better get hydrated or something.

Bako Lifter
08-10-2007, 04:16 PM
I'm not sure if you mean, "you" as in me, personally, or as in the articles say that one should use their Raw Max as a guideline. If it is the former, I do indeed use percentages based on my raw max, because I don't ever bench or squat in equipment. I also feel that I can get away with the extra percentages, because I can still generate pretty good speed. If it's the latter, most of the articles I've read have based these percentages off of competition maxes, which would be equipped maxes.
I was talking about the latter.

Some don't know their equipped percentage but generally, rule of thumb, is to use your equipped max as the basis for your percentages.

Oh. I had just got done reading a couple of articles on WSBB.com and I had it in my head that you were supposed to use RAW maxes. I tried to find the article but I don't know which one it was, I probably miss-read something.

My passion has turned to obsession. Lifting in general is amazing, but now with the strength to come it is addicting. You know you're a lifting addict when:

You dream about it.
You don't buy new clothes because supplements take priority.
You don't go out to eat because you need whey.
You know how many grams of fat are in what kinds of meats based on their leanness.
You can't hold normal conversations without thinking or talking about lifting.

Yep. I do all five of those things.

sharkall2003
08-11-2007, 06:10 AM
Lately I've felt empty. Eating has been somewhat difficult, and so had drinking the appropriate amount of liquids. Yesterday I was roasting inside most of the day. I decided to have four protein shakes, a brownie, and the JJ Gargantuan. There goes 3200 calories....... They sure did taste good, though.

"" I had a whole bunch of stuff here about the woman and I. We're doing great. And just thought I'd change it around. :)

DE Bench:
1x2 135
1x2 155
8x2 165

Barbell Row:
1x8 135
1x2 225 (felt like a ton of bricks today)
1x8 155
1x8 155

CGBP:
1x8 135
1x8 135
1x8 135

Abs:
1x10 25
1x10 25
1x10

Just really shot today. I don't know what it is. Lack of sleep. Stress from my former job. Not knowing if I'll have a job come school time. Having to go back to my old ****ty job. Having bills ram up my big ass even further. Who knows. I tried my best yesterday on me DE day and Monday will be better.

Coke
08-11-2007, 06:42 PM
Keep the sessions going to help ease stresses, that way you can't go wrong, lol...seriously, wish you the best.

sharkall2003
08-12-2007, 06:49 AM
Last night I went out to Gallagher's Pizza. Mmmmm mmmmmm good. Italian Dining, Irish Spirit. Good **** guys. I ate about 2/3 of a 16" pizza. It had pepperoni, bacon, sausage, and mushrooms. Was well worth the sixteen dollars. Felt pretty guilty for eating it, and the JJ Gargantuan sub the day before. Protein shakes and chicken breast for the next couple months. I'm officially done spending money on anything besides gas for my car and weightlifting supplements.

I purchased my vitamins yesterday, I have fifteen pounds of whey protein, a freezer full of chicken breasts, and some muscle milk. Hopefully that will get me over until I can get another job!

My uncle just had quadruple bypass done. My other uncle just died of something similar a couple months back. My dad's suffering from high cholesterol and blood pressure. Overall, my genetics suck balls for this heart stuff. But, with cardio, whole grains and protein shakes I think I'll make it past fifty years of age.

sharkall2003
08-12-2007, 06:53 AM
Oh, a few more things. I decided that I need a haircut. Girlfriend stubbed the top of my hair and now my beard is officially longer than my hair on the top of my white ass scalp. She also wanted to pluck my eyebrows for beauty practice. I wouldn't let her do it very long. After she pulled out four at one time I was damn near throwing stuff at her. So, now I'm clean shaven.....I mean clean cut. I am lector today in Church. Hopefully everything goes well with that. Still have to practice my speech for that.

Purchased Harry Potter and The Sorcerer's Stone. Read it once about eight years ago, so decided to read it again. I am done with the first chapter and its' really good. It'll be finished by Monday afternoon.

sharkall2003
08-13-2007, 11:52 AM
I discussed with Rob what I should do for deadlifts. I'm going to alternate every other week and I will go heavy one week and light the next. Hopefully this will keep me fresh. I'll be lifting later tonight at around six or seven o'clock. Until then, I have a job search to continue with. Thanks for stopping in everyone.

sharkall2003
08-13-2007, 02:12 PM
Here's the smackdown for tonight:

315 attempt at squat.
385 attempt at deadlift. I'm not fresh and I haven't went high since 20 lbs ago.

sharkall2003
08-13-2007, 02:22 PM
Just got a call from BestBuy for an interview tomorrow at 12:00. They're interviewing me for the sales associate position in the store. I think I have this one in the bag. I had over 120 customer service responses at my other job of employment in less than three years. I had an article about me in the Green Bay Press Gazette and I'm wonderful at selling myself. Hopefully I get the job. I'll keep everyone informed.

TommyBoy
08-13-2007, 03:06 PM
I remember tommyboy saying he exploded up on a 225 squat so hard that the bar went over his head!
This is true. I put a lot of emphasis on speed in my training. If I'm slow, I'm useless in terms of strength.

My passion has turned to obsession. Lifting in general is amazing, but now with the strength to come it is addicting. You know you're a lifting addict when:

You dream about it.
You don't buy new clothes because supplements take priority.
You don't go out to eat because you need whey.
You know how many grams of fat are in what kinds of meats based on their leanness.
You can't hold normal conversations without thinking or talking about lifting.

Very true brother, people just don't get it. My girlfriend constantly bothers me about it, and I tell her straight up: lifting is #1.....everything else is #2.

Oh. I had just got done reading a couple of articles on WSBB.com and I had it in my head that you were supposed to use RAW maxes. I tried to find the article but I don't know which one it was, I probably miss-read something.
The percentages on DE SQ day are not based on your equipped squat, and they are not based on your raw squat; they are based on your Max box squat. Very different then your free squat.



Shark, I just read through your log--some very good stuff in here. I, much like you, have been going through some rough times lately. The one thing that got me through it, was the iron. If I wasn't lifting, I'd most likely be dead. Don't sweat it, you'll get through all of this. As for your training: keep reading all the articles and experiment with your training. Remember, what works for one, does not work for all. I am one of the people that had success with the standard westside template. I have also added things, and removed things from that template. So the only way you are going to get stronger, is if you read the articles, and try for yourself.......and when people tell you to do this, or to do that....don't listen to them....unless their name is Louie Simmons. Because they don't know your body--only you do.

sharkall2003
08-13-2007, 04:30 PM
Maximum Effort squat/deadlift:

Squats (a little wider than shoulder width):
1x8 bar
1x3 135
1x3 185
1x3 225
1x1 275
1x1 295
1x1 315 PR
1x1 325 PR
2x3 275

Deadlifts:
1x3 135
1x1 225
1x1 315
1x1 365
1x1 375
1x1 390
1x3 225
1x1 135+ 4 push press

Weighted Abs superset, I never stopped:
1x8 25
1x8
1x8 25
1x8

Barbell Rows:
1x8 135
1x8 155
1x8 175

Thoughts: Guy at the gym said my ass was touching the floor on my 325 squat and all my other ones. This little mexican kid told me that's the most weight he's seen on the bar. :) Hell yeah. I have two job interviews in the next two days. One at Bestbuy, one at OfficeMax. Today was a great day.

sharkall2003
08-13-2007, 09:18 PM
Girlfriend and I spent some quality time together tonight. We really fixed things up. That's one thing that I really needed to have fixed. I'm very glad that she's always helping me and caring to everyone. I don't think I could do it without her. :)

Sidior
08-13-2007, 09:39 PM
Nice PRs bro! How was the speed on the heavy sets?

sharkall2003
08-13-2007, 09:40 PM
Dude, speed was awesome. up towards the top, and the bottom speed was a lot better than last week. Overall I was very pleased. I still have lots of work to do though. My feet were slightly wider than shoulder width, too.

Sidior
08-13-2007, 09:42 PM
Nice man. Sounds like you are good for quite a bit more!

sharkall2003
08-13-2007, 09:48 PM
Yeah. I was pumped. There were a few people watching me! I really want 375 by years end.

nhlfan
08-13-2007, 10:05 PM
390 is a strong deadlift! good work, sharky!

Coke
08-14-2007, 06:11 AM
Taking a step up on your squats and deads - :thumbup:

sharkall2003
08-14-2007, 07:37 AM
390 is a strong deadlift! good work, sharky!
Thanks, man. Deadlifts and squats will slowly get better and better. I'm sure.


Taking a step up on your squats and deads - :thumbup:

Hell yeah. On the 325 I really learned what it means to tense up your whole body. I've never been tight like that before.

Kong
08-14-2007, 07:42 AM
Good numbers mate

Stumprrp
08-14-2007, 08:22 AM
that a boy allen

sharkall2003
08-14-2007, 08:26 AM
that a boy allen

I do appreciate all your help, bro. Always telling me to man up. I look back and I realize I was such a pussy. I was scared to fail a bench, a squat, a deadlift. Hell, I wasn't sacrificing enough. I wasn't really all there. I know I have more in me than what I was giving. I'm "manning" up. Really, everything in my life has taken a 360 within the last few days. I have hope for a job, and my personal life is doing great. Not to mention I'm actually eating. I'm not super strict, but I'm still eating clean.....

sharkall2003
08-14-2007, 07:27 PM
ME Bench: Session wasn't long. Mom was in the ER. I needed to pick her up. This is what I got

Bench Press:
1x3 135
1x3 155
1x3 185
1x3 205
1x1 225
1x3 225
1x2 225
1x2 225+ mini bands
1x3 225
1x2 230

CGBP:
1x8 135
1x8 155
1x6 185

sharkall2003
08-14-2007, 07:32 PM
Thoughts: This guy named Shane was at the gym. Asked me if I was interested in being a lifting partner. I told him yeah. So, I might have someone to lift with here and there. He's pretty strong too. 465 dead, and he said 335 squat. Bench, I'm not sure what that was. But, anyways, it's nice that more strong people are coming into the gym.

Bako Lifter
08-14-2007, 08:00 PM
Awesome squats from the other day Sharky!!! And the new partner will come in handy during future ME Bench sessions.

Are you using PLer technique in the bench? (arch back, etc) Once you learn how to set yourself up and get super tight, it's impossible to lift off a max weight by yourself.

Nice benching today too :thumbup:.

sharkall2003
08-14-2007, 08:04 PM
Thanks, man. I should have had more in me, but I was just really worried about my mom. Ya know? I'll be pushing some better weight next week. Thanks for stopping in.

Chubrock
08-14-2007, 08:38 PM
Looks like the pressing went well. Nice job.

nhlfan
08-14-2007, 11:22 PM
sorry to hear about your mom.

close grips are looking strong.

Coke
08-15-2007, 05:59 AM
Effort is looking tight...new workout partner sounds like a good deal. Hope all is well with mom.

Detard
08-15-2007, 07:50 AM
Nice ME bench. I like the new attitude towards going heavy. Just man up and lift do it.

Somehow I missed it but whats wrong with your mom? Hopefully everything is alright.

sharkall2003
08-15-2007, 07:53 AM
Thanks guys, for the concerns. She's having problems with digestion and stuff like that. Lots of blood. And she could hardly move because she couldn't walk, so we had to rush her there. I guess she had to be given some medications and other stuff. She has to go see our family practitioner today.

Detard
08-15-2007, 07:58 AM
Oh no, sorry to hear that man. Hopefully everything clears up quickly. Good luck to her, you and your family.

Stumprrp
08-15-2007, 08:17 AM
nice benching allen and i hope your ma is good

sharkall2003
08-20-2007, 03:55 PM
Hey, guys. I've still been a training. I just was out of town for the weekend and I haven't had time to update anything. So, here are last weeks workouts before I go to the gym.

DE Squat:
1x2 45
1x2 135
1x2 195
5x2 205

RHE:
3x8 70 these kicked my ass. My hammies were sore for a few days. And so was my lower back. I'm sticking with this for a long while.

Side Bends:
3x8 80



DE Bench:
Bench Press: Pinkies on Rings
1x8 bar
1x3 135
2x3 155
7x3 160

Barbell Rows:
1x8 135
1x8 155
1x8 175

DB Shoulder Press:
1x8 50
1x8 60
1x8 60


I went to Noah's Ark, America's Largest Waterpark. It was pretty fun. But it rained and it was about 50 degrees the entire time. I ate pretty spot on. Found tons of almonds, walnuts, and sunflower seeds on sale along with beef jerkey.

Coke
08-21-2007, 06:10 AM
Good stuff with the depleted benching, squats and all man.

sharkall2003
08-21-2007, 01:29 PM
I have yesterdays workout. Wasn't too bad. I guess tomatoes aren't a very good source of carbs. I was trying to get in my antioxidants and I was absolutely ******ed weak yesterday. Been getting more fats in everyday. Lots of sunflower seeds and almonds. I'm reaching close to 100 grams of fat per day. That's a lot better than my projected 40. Which with the increase my overall well-being (libido) has increased tremendously. Feeling a lot better.

Here's the workout

ME Squat:
1x3 135
1x3 185
1x3 225
1x3 245
1x1 265
1x1 275
1x1 295
2x3 225
1x1 245

Deadlifts:
6x3 225

Chinups: 2 mini bands
1x6
1x5
1x6

Abs (decline situp):
1x10
1x10 35
1x8

Romanian Twist:
1x10 20

3.5-4.0 mph walk on treadmill for 20 minutes. Alternating between those speeds.

Coke
08-22-2007, 05:27 AM
Decent speed on the treadmill - I used to do 3.7 mph for 25 minutes and felt great with that...ace squats.

sharkall2003
08-27-2007, 06:54 PM
Hey, I haven't been in here in a week, but thought I'd post up some good numbers!

ME Squats:
1x3 135
1x3 185
1x3 195
1x3 225
1x1 245
1x1 275
1x3 275
1x1 285
1x1 295
1x1 305
1x3 275
1x3 225

Deadlifts:
1x3 225
1x1 315
1x1 335
1x3 365
1x1 385
1x1 405
1x1 415 PR This was a breeze
then I did drop sets
1x3 315
1x3 225
1x3 135

Abs Decline:
1x12 25
1x12
1x12 25
1x12
no break

Chin-ups: 2 mini bands
1x6
1x6
1x4

20 minutes cardio

WBBIRL
08-27-2007, 06:57 PM
Watching your progress should be fun. I just might try out a west side after my first year at college. By then all my lifts should be back at my peak, I should be 70 ish pounds lighter then I am right now and I should be ready to become the baddest boy on campus.

So I'll be taking my notes and cheering you on like the weak little woman I've become.

sharkall2003
08-27-2007, 06:59 PM
Irl, I'm just working like everyone else. I guess I'm just making good progress while cutting the weight. I'm currently 217 in the morning. Thanks for stopping in. You have some good mass on you, so I'm sure you'll be nice and lean by spring. Right now I'm about 12% or so. Maybe a little higher because I store all my fat at my waist. But I have veins that are visible, but not yet poking out in my chest, arms, and calves.

Thank you to everyone else, too!

Coke
08-28-2007, 05:21 AM
Awesome deads PR and squats bro.

sharkall2003
09-01-2007, 10:18 PM
Haven't been posting a lot lately. I've been applying for jobs and arguing over in General Chat. I'll keep it updated, as of now I'm: eating tons of doritos, and drinking captain and coke. This is my cheat meal for the entire month. First unhealthy thing since I started my cut over 3 months ago. I'll be doing cardio until the machine hits "500 calories burned" tomorrow. Talk to y'all later.

sharkall2003
09-02-2007, 03:49 PM
I set a new PR today. I don't have my book with me, but it was 330 squat. I might have to cool down though. I think the bar placement was a little off. My neck was really really stiff and I was almost going to be good morninged it. It was at parallel, however. I'm gonna go a little slower for right now.

Coke
09-03-2007, 07:30 AM
Impressive stuff with the squats, glad to hear of it.

sharkall2003
09-05-2007, 02:06 PM
Got up 245 for bench yesterday. I was really tire and it went up pretty well. I could probably get up 260 now for bench.

I pretty much have the best woman ever! On top of all the other stuff she's got me for lifting she gave me 5 lbs of whey! So, right now I'm sitting on a 20 lbs of whey and a container of muscle milk. My supplements are set for the next couple months. Diet is going great. Actually, my recomp is excellent. Abs are coming in at 221 lbs. I'm pretty pumped. Last night I ate an entire pork tenderloin. Roughly 350 grams of protein yesterday. Carbs are low. Always less than 100, except for this last weekend. Cardio is at a steady 20 minutes per night. Things are great this way guys. I got the Best Buy job. I'm acing all my classes in college. Everything is on track.

sharkall2003
09-05-2007, 07:25 PM
Tonight I did cardio:

19 minutes on elliptical 250 calories
5 minutes on treadmill 45 calories.
10 minutes of stretching and bar exercises.

growthrep
09-05-2007, 07:48 PM
Got up 245 for bench yesterday. I was really tire and it went up pretty well. I could probably get up 260 now for bench.

I pretty much have the best woman ever! On top of all the other stuff she's got me for lifting she gave me 5 lbs of whey! So, right now I'm sitting on a 20 lbs of whey and a container of muscle milk. My supplements are set for the next couple months. Diet is going great. Actually, my recomp is excellent. Abs are coming in at 221 lbs. I'm pretty pumped. Last night I ate an entire pork tenderloin. Roughly 350 grams of protein yesterday. Carbs are low. Always less than 100, except for this last weekend. Cardio is at a steady 20 minutes per night. Things are great this way guys. I got the Best Buy job. I'm acing all my classes in college. Everything is on track.

Good stuff, sharky. All the best and keep on doing what has been working. Cheers!

WBBIRL
09-05-2007, 08:52 PM
Got up 245 for bench yesterday. I was really tire and it went up pretty well. I could probably get up 260 now for bench.

I pretty much have the best woman ever! On top of all the other stuff she's got me for lifting she gave me 5 lbs of whey! So, right now I'm sitting on a 20 lbs of whey and a container of muscle milk. My supplements are set for the next couple months. Diet is going great. Actually, my recomp is excellent. Abs are coming in at 221 lbs. I'm pretty pumped. Last night I ate an entire pork tenderloin. Roughly 350 grams of protein yesterday. Carbs are low. Always less than 100, except for this last weekend. Cardio is at a steady 20 minutes per night. Things are great this way guys. I got the Best Buy job. I'm acing all my classes in college. Everything is on track.


Looks like you could fall into a pile of **** and come out smelling like roses at the moment huh bud? Enjoy it lol and keep up the good work all around.

Chubrock
09-05-2007, 09:14 PM
If you ever get a chance to take any vids, I'd recommend doing so. You'll figure so much out just by having others watch your clips. Nice squatting btw.

Coke
09-06-2007, 06:22 AM
Wow man, you must be part of the Geek squad at Best Buy now, lol...doing super on all levels - :thumbup:

sharkall2003
09-06-2007, 09:45 AM
Good stuff, sharky. All the best and keep on doing what has been working. Cheers!

Thanks. Yeah, mostly just being a carnivore and that's about it. I probably follow something similar to atkins. Regardless of how healthy it is, I do get in good amounts of cardio, and take in low amounts of saturated fats.


Looks like you could fall into a pile of **** and come out smelling like roses at the moment huh bud? Enjoy it lol and keep up the good work all around.

Man, I could fall in your **** and still come out smelling like roses! :) Thanks for stopping in. Also, I'd just stick with that diet you have going right now. It's working, so why change it up? I think the carb thing is ridiculously overplayed. Just watch your carbs (less than 100 per day) and keep proteins high and fats moderate (or wherever you like your fat intake to be). I usually keep mine at around 60ish at the moment. Seems to be working really well. Also, keep the cardio in there. I usually try and burn between 250-300 calories on the elliptical machine in 20 minutes. It's fast, gets the job done, and you have expended some of those calories that you're trying to get rid of anyways.


If you ever get a chance to take any vids, I'd recommend doing so. You'll figure so much out just by having others watch your clips. Nice squatting btw.

I do have a few people watch me at the gym for my form. I don't have a video camera, but if I get one I will make a few videos.


Wow man, you must be part of the Geek squad at Best Buy now, lol...doing super on all levels - :thumbup:

Thanks, man. You're an inspiration. Very solid lifts, great advice, and really keep people going.

sharkall2003
09-07-2007, 08:47 AM
I'm thinking about joining a young mens inspiration club. Where I can become a speaker and talk to younger men and teach them how to become productive leaders in the world. I think today's society has taken away the things that make us men. We're no longer allowed to be aggressive and still gentle, we're not allowed to be tough with a soft side. It's one or another in this society. I want to reform our society. Maybe only one person at a time, but I think it's possible. I want men to feel like men. Testosterone driven. The drive to succeed, the drive to do well, the drive to be a man. SOCIETY needs more of that. It all starts with the man. We're leaders of this country, we're leaders of the house, and we're leaders of our family. I think it's time for us men to take action and take control. Black, white, brown, yellow, I don't care. We all need to step up, take control and work together to teach the younger generations that we'll have or already have and make them great. Our world is becoming too feminist and we need to take it back.

sharkall2003
09-12-2007, 02:08 PM
I haven't updated in awhile, busy with some stuff guys, but I have been lifting:

I hit 420 on deadlifts, squatted 315, and benched 245 this last week. I think I'm doing pretty well. I'm staying pretty much around 215-220. I'm staying here for a long time to recomp, and then maybe drop five pounds later. Lifts are going great.

Coke
09-13-2007, 05:16 AM
Glad to hear you are doing well and keeping on track with it all.

sharkall2003
09-13-2007, 09:34 AM
Thanks, Coke. I have the workouts, and I'm sure I'll post them all at one time tonight, or tomorrow morning. Everything is going very well.

sharkall2003
04-24-2009, 05:59 AM
Hey, everyone, I'm back!

So, I have had some health problems in the last 8 months to a year or so and have not been on here for awhile. I'll give everyone a list of the **** that's happened:

Have periodontal disease in my mouth (have one tooth that's about to fall out)
Came down with a really bad case of acid reflux disease. It was so bad I couldn't drink water for more than a few months.
My asthma has become increasingly bad.

Good things that are happening:
Asthma is worst but I don't take medication for it. :)
When I stopped taking asthma medication my acid reflux went down a little.
I'm engaged.
I'm going back to the gym after a long break.
I'm going to make a new journal here in a little while so I can start getting back into it.
I've found out that I really like budweiser beer and scotch.

tomv
04-24-2009, 05:36 PM
Good to see you back shark, hope all the shiz heals up in your body and you can smash some weights before too long!