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View Full Version : Operation: make Stump look like a puss



North
11-28-2007, 11:23 AM
Sorry stump, thats just my goal.


So anyways I slacked for a couple weeks but i'm getting back into it now. so I decided to make a new journal. I've decided to stop the cut and just try to stay at this weight. Right now I just want to recomp.

Heres my starting stats
weight: 215
Height: 5'11"
Bench ~ 300
Squat ~ 365
Dead ~ 345


i'm doing westside so if i'm doing things all wrong someone please tell me.


(yesterday's workout)

Speed bench:
160 (8x3)
CGBP:
160 (3x8) <-- really easy
Pullups: (hands facing)
(4,4,3)

krboyd7
11-28-2007, 12:03 PM
Stump will never look like a puss

drew
11-28-2007, 12:05 PM
Use more weight on your CGBP. They shouldn't be easy.

Stumprrp
11-28-2007, 04:06 PM
thanks man, good luck! haha

North
11-28-2007, 11:19 PM
Use more weight on your CGBP. They shouldn't be easy.

:rolleyes:

and I know stump will never look like a puss, and if he does, i'm probably not the person making him look like one.


thanks stumpy

deeder
11-28-2007, 11:21 PM
Hehe, love the name of the journal! I think that's most people's goal around here :p

Coke
11-29-2007, 06:08 AM
To stay around 215lbs and become more solid and lean is a good deal imo...wish you the best North.

North
11-29-2007, 02:33 PM
thanks deeder and coke.


Speed squat
10x2 (185)

front squat
3x5 (185)

shrugs
205 (8,5,5)

and a couple sets of curls

I'm loving westside so far

Coke
11-30-2007, 05:51 AM
Good work cuz - ;) ...glad to see you groovin with Westside.

Bob
11-30-2007, 06:22 AM
haha.. loving the title of your journal...
GL...

And watch out stumpster... this is a man on a mission... and you are in the cross-hairs..

Stumprrp
11-30-2007, 06:47 AM
..of a 50 cal BARRETT

North
12-01-2007, 04:54 PM
lol. Thanks for stopping by coke, bear and stump.


ME Bench:
45x10
135x5
205x3
245x2
250x2
255x2
260x2
265x2
270x2

Incline:
155x8
155x8
155x8

Rows:
155x5
155x5
155x5

my chest and shoulders are shot

Coke
12-02-2007, 10:21 AM
Way to go man, climbing on up the bench - :thumbup:

North
12-06-2007, 05:34 PM
Thanks coke. So here's yesterday's, maybe day before yesterday's workout:confused:
only did deads because I had to pick up my mom, I wish I would have followed up with the RDLs though.

Deadlift:
135x3
225x2
275x1
285x1
295x1
305x1
315x1
325x1

(The singles were suppose to be 10lbs heavier than they are but I didn't realized till the last set that my math didn't add up:read: ) )

I might do my speed bench + acc. tonight but i'm not sure. On a good note I have been feeling sick for about the last week but today i'm feeling a whole lot better.

Chris Rodgers
12-06-2007, 05:41 PM
Why are you doing so many sets so close together on ME day? All those heavy "warmup" sets will just wear you out for your top attempts. If your goal on deads was 345, you could have warmed up to 225 like you did and then went 275x1, 315x1, 345x1. Maybe one extra jump between if you really needed it. Just my opinion. Good luck with WS.

North
12-08-2007, 10:28 AM
I thought you were suppose to do around 6 singles on max effort day?

thanks for your help CR.

North
12-08-2007, 08:32 PM
Hey hoes and bro's. Today was speed bench

Speed Bench:
WU 45x10; 135x5
160 (8x3) ---- deffinately better speed than last time

CGBP:
185x8
185x8 + all the chains I have... (I forget but its like 30-38 lbs)
185x8 + chains (8RM)

Chinups:
(4,3,2) need to work on chin endurence at the end of workouts

BB Curls:
95 (5,5)

Coke
12-09-2007, 10:16 AM
Fine speed benching North.

tigo
12-11-2007, 08:38 AM
go speed racer go!

North
12-12-2007, 01:18 AM
No workout today, my girlfriend of 3 1/2 years slept with some other dude.

Some mother****er is going to die in south dakota tomorrow... I hope your name isn't ryan

garjagan
12-12-2007, 05:05 AM
No workout today, my girlfriend of 3 1/2 years slept with some other dude.

Some mother****er is going to die in south dakota tomorrow... I hope your name isn't ryan

Oh OHH. That ****ing sucks. But dont get YOURSELF into serious trouble trying to sort it out.

bjohnso
12-12-2007, 07:11 AM
No workout today, my girlfriend of 3 1/2 years slept with some other dude.

Some mother****er is going to die in south dakota tomorrow... I hope your name isn't ryan

Drop her like a bad habit and keep pumping iron. Start ignoring her and throw any **** she may have had at your place in the middle of the road, change your locks, and keep on keeping on. Laugh at her when you see her in public, she deserves no better. Start dating one of her friends.

Stumprrp
12-12-2007, 09:32 AM
oh my god dude...

im really sorry about that, that is one of my worst fears, and we have been only dating very seriously for 3 months, best friends before that.

im not sure what to tell you other then drop her COMPLETELY right away.

BigCorey75
12-12-2007, 10:46 AM
say man, dont do anything stupid, shes not worth it, just drop the bitch and cut ur loses and begin healing


and use that anger as motivation to lift heavier

North
12-12-2007, 07:17 PM
You guys are right... I don't have $40 in gas and my hoopty won't make it that far. atleast i start music school in about 3-4 weeks. Hopefully there's some hot chicks there

North
12-12-2007, 07:41 PM
ME deadlift
135x3
225x2
295x1
345x1 (tie old PR)
375x1 +30 PR

RDL
185x8
185x8
185x8

my backs feeling pretty good right now. 345 went up really smooth. 375 was pretty good but form could have been better; it went up pretty quick though

Chris Rodgers
12-12-2007, 09:02 PM
Nice deadlift PR. Sometimes anger is the best preworkout supplement.

Coke
12-13-2007, 06:18 AM
Huge deads PR.

bjohnso
12-13-2007, 06:24 AM
Smart decision. Let those 2 idiots stay together if they want, you don't need them. You've got bigger plans and don't need that chain dragging you down. You're about to start music school and you just added 30lbs to your deadlift, I see 405 in the near future. Good luck, man.

North
12-17-2007, 10:30 PM
Took the weekend off just because of ****. But got back into ME bench today

weighing in around 206-207 today, im not really trying to lose weight but i havn't had my appetite lately and I would rather lose some weight anyways


ME bench:
135x5
185x3
225x2
250x2
255x2
260x2
265x2
270x2
275x1 + miss (damn!! i'll get you next time)

Incline:
160x8 (pr)
160x8
160x6 (I was high as hell and I think it hurt my endurence)

BB row: off the floor
135x5
135x5
135x5

Bako Lifter
12-17-2007, 10:49 PM
Dayumm north, a 30lb PR? That's awesome. Nice benching too!

Coke
12-18-2007, 05:31 AM
Nice session dude.

bjohnso
12-18-2007, 10:38 AM
Nice benching, man. Is that 270*2 technically a warmup (I'm not too familiar with Westside).

deeder
12-18-2007, 10:40 AM
(I was high as hell and I think it hurt my endurence)

Am I reading that right? You were stoned for your workout?! :zipit: :zipit:

North
12-18-2007, 01:13 PM
coke and bako - thanks!

BJ - i'm still learning too. But I suppose its 250x2 and up are working sets.

deeder - ya, i don't ever plan on getting stoned and working out. But sometimes when i'm high i feel like working out

borracho
12-18-2007, 01:39 PM
hope you're able to channel that anger towards your work outs..I agree 100% with stumy about dropping her completely right away..I wish I'd done that with my current ex. Also, some things are meant..you cant always tell right away but give it a few years and I am sure that you'll be able to see why the stars aligned themselves in such a way. ex: If my faithfully-challenged whore of an ex never screwed me over, I wouldnt be with the current one who blows the ex out of the water in all aspects.

edit: nice PR! :nod:

Mike G
12-18-2007, 01:51 PM
Nice workouts, but why the double on the bench that close to your max? Unless you're hitting a max double, I would hit singles on your buildup. I don't know where you read six lifts on ME day, but I have always read three lifts at or above 90%. Like Chris said, you don't need to go up in weight so slowly. Change that and you'll nail 275 like nothing next time. Good article on another forum, that's what I'm using for my setup.

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

bjohnso
12-18-2007, 04:09 PM
Nice workouts, but why the double on the bench that close to your max? Unless you're hitting a max double, I would hit singles on your buildup. I don't know where you read six lifts on ME day, but I have always read three lifts at or above 90%. Like Chris said, you don't need to go up in weight so slowly. Change that and you'll nail 275 like nothing next time. Good article on another forum, that's what I'm using for my setup.

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

That's what I was getting at. If you can do 270 for 2 then 275 should be easy. I think you are burning yourself out on that double (in my non-professional opinion).

North
12-18-2007, 07:44 PM
So I should probably do something like

warm ups then say 255x2, 265x2, 275x2?

bjohnso
12-18-2007, 07:49 PM
If you're shooting for a single at 275 then I would say only do one rep at 270 and then go for 275, or skip the 270 altogether. Again, that's just what I would do, I'm not an expert on Westside.

North
12-18-2007, 07:59 PM
I know if i did 3 singles I could probably do them in around 280-290's

maybe I should try 255x1, 280x1, 285x1, 290x1

Mike G
12-19-2007, 06:20 PM
I know if i did 3 singles I could probably do them in around 280-290's

maybe I should try 255x1, 280x1, 285x1, 290x1

I wouldn't have them that close even. I like to go about ten percent less than my previous max for my first heavy single and then go from there depending on how that feels. Sometimes I hit two singles over my previous PR, sometimes none. Elitefts and the westside site have some really good articles on setting up your weight. If I come across them I will link them to you.

North
12-19-2007, 08:24 PM
thanks, i'll go look over there too

North
12-20-2007, 03:11 PM
Well i looked over at elitefts and i think i got it all worked out.

speed box squat
10x2 (180) (parallel)

goodmornings
135x5
135x5
135x5 (went light for form)

situps:
+10 (8,8,8)

Coke
12-21-2007, 06:05 AM
Good stuff bro, new setup is looking smooth.

North
12-21-2007, 06:28 PM
I was being a dopey again and did the wrong workout. One more week and I think i'll change some lifts up.

Me deadlift:
135x2
225x2
275x1
345x1 (really good speed)
390xmiss (i was being a dopey)
380xmiss

I didn't even get 390 off the floor, but it was all the weight I had so I had to give it a shot

RDL:
195x8
195x8
195x8 +10 PR on these

Curls:
95x8
95x8

after goodmornings yesterday and deadlifts and romanians today, my lower back feels like its going to melt.

bjohnso
12-21-2007, 10:49 PM
Nice deadlifts, despite the miss.

Coke
12-22-2007, 06:39 AM
You have indeed been thrashing the lower back a bit, all sets are ace man.

North
12-24-2007, 01:37 PM
Today I did terrible on ME bench. I have a sticking point about 1-2" above my chest and it was being a bitch today. incline and rows were good though. Whats the best way to get rid of the sticking point? Rack presses where the sticking point is?


ME Bench
95x10
155x5
205x3
245x1 (really good speed)
285x miss
275x miss (WTF?)

Terrible ME bench

Incline
160 (8,8,8)

BB rows (off the floor)
140 (5,5,5)

JUrb15
12-24-2007, 04:29 PM
interesting journal im in! keep lifting hard man looks like you've made some good progress thus far.

deeder
12-24-2007, 05:31 PM
Rack press and board presses at and just below the sticking point.

Maybe it's time to take a week off or do a deload for a week.

North
12-24-2007, 06:52 PM
Thanks jurb.

Thanks for the advice deeder. Strengthening the shoulders should help off the chest too right?

Coke
12-26-2007, 05:49 AM
Benching effort is looking nice regardless, keep on it.

bjohnso
01-04-2008, 12:33 PM
Speaking from personal experience, 40lbs may have been to big of a jump on your bench. You probably wore yourself out on the 285 miss and that caused you to miss the 275. You'll get 275 for sure next time.

North
01-07-2008, 01:21 PM
Thanks BJ. I appreciate everybody helping me, its taking a little time but i'm starting to figure this westside stuff out.


BW: 203 (i havn't been under 200 in a good 4-6 months so i'm stoked)

ME incline
45x10
95x5
135x3
185x2
205x2
225x2 PR

(is my incline weak considering my bench? It feels like it)

CGBP:
135x5
205x5
205x5
205x5 PR

BB Rows off floor
45x10
145x5
145x5
145x5

These feel really strong, somebody should have told me to do them off the floor sooner

Coke
01-08-2008, 05:44 AM
Can't go wrong with them PRs man, good job.

redFury
01-08-2008, 09:10 AM
Nice session North... I seem to have found my way into the new log. I think 225 for a few reps is pretty good compared with your flat bench

POWERLIFTER87
01-08-2008, 10:22 AM
Nice PRs. Just work on the incline some more and it'll probably move up pretty fast since your flat bench is quite abit higher.

North
01-08-2008, 12:58 PM
Thanks for your help and support guys.

DE squat:
195 (10x2) Used a 5 gallon bucket and man is that uncomfortable. I need to buy some wood to make a box

Goodmornings:
145x5
145x5
145x5 +5 PR Form is feeling better

Situps:
+15 3x8 +5 PR

bjohnso
01-08-2008, 05:21 PM
Get those cardio-bunny step-up things for your box squats. I like those. I straddle is and squat down, so that way I don't have to go searching for it with my ass.

North
01-08-2008, 07:10 PM
I wish I could. But I lift in my basement and we don't have any of those. And i'm broke. Thanks for the suggestion though!

Coke
01-09-2008, 06:26 AM
Looking nice overall...quite the creative one with the bucket squats, lol.

Mike G
01-09-2008, 06:50 AM
Your ME day wasn't horrible, I do think you might have jumped too much. The important thing is to get the three lifts in the 90% range, not really the PR. Make sure you are getting that part first. If you wanted to get 285, then you could have changed things a little on your workup, it's just a matter of figuring out percentages. Maybe go 255, 265, 285 next time. That way, even if you fail the 285, you got two singles in the 90% range. Also, ten pounds is a big jump in a week, you might want to aim for a five pound increase and then go from there. Some like going to you fail, others don't, so that will be up to you.

North
01-09-2008, 11:59 PM
Well honestly, I was really pissed off because I was going to try and go 285, 295, 305. And 305 would have been the PR. But it obviously didn't go as planned. The thing is though, that I have a good lock out and kind of weak off the chest. So sometimes I can get if above that sticking point and sometimes I can't.

North
01-10-2008, 08:39 PM
Speed bench:
170x9x3

Bench press with feet up (no arch):
170x5
225x3
225x3
225x3

Didn't have time to do chinups because I had to leave, I might add them to tomorrow or just do them later tonight.

deeder
01-10-2008, 08:54 PM
The chest is every raw bencher's weak point. Paused presses (if you aren't doing them) and heavy back work will help.

Nice speed work today!

redFury
01-10-2008, 09:01 PM
Wow great speed bench man... very impressive. I might try a couple of sets myself tomorrow now. :)

Coke
01-11-2008, 05:51 AM
Ace benching sets there North.

North
01-11-2008, 09:10 PM
Alrighty. Today was ME (bucket) squat. Its a couple inches below parallel.

ME squat:
135x5
175x3
225x3
275x1
315x1
340xMiss (i'm weak in the hole, I guess its good that the bucket is a couple inches below ll )

Chinups:
6,6,5

RDL
135x5
235x5 (+10 PR)
235x5
235x5

Good workout overall. I'm still learning about what weight to use on ME. But I think i'm getting better.

bjohnso
01-11-2008, 09:39 PM
Nice squats North. I take it bucket squats are box squats, except with a bucket?

North
01-12-2008, 12:13 AM
sadly, you guessed right

Coke
01-14-2008, 05:29 AM
Big numbers there man, keep it up.

North
01-14-2008, 04:55 PM
Thanks for stoppin in guys.

ME incline
45x10
95x5
135x3
185x1
225x1
235x1
245xmiss at lockout

I think i'll get 245 next time, i'm still adjusting to incline since i haven't really trained it in a year

CGBP: (the "+10" is chains)
135x8
205+10lbx5 (+10 chain PR)
205+10lbx5
205+10lbx5

BB Rows off floor:
150x5
150x5
150x5 +5 PR

bjohnso
01-14-2008, 06:26 PM
Good stuff, man. I love those chains, they make the lift so much more interesting.

Coke
01-15-2008, 05:05 AM
Nice job throughout bro, the 245 inclines are yours next time out.

North
01-15-2008, 05:10 PM
thanks again coke and BJ. So today was DE squat. I skipped situps because dinner was done sooner than I expected.

DE squats:
175x10x2

Goodmornings:
95x8
155x5 (+10 PR)
155x5
155x5

I think I might add situps on thursday depending on how it goes

Edit: later that night i added situps

+20 3x8

bjohnso
01-15-2008, 07:47 PM
North, do you feel that dynamic effort helps your squat at the level you are at? I'm considering starting it.

Nice GMs by the way.

North
01-15-2008, 09:33 PM
I deffinately do. It seems like it helps more in everyday life than with lifting weights though. It just seems like i have more pep in my step if u know what i mean. I havn't seen any carryover from DE to ME but i think its a little early to tell.

Coke
01-16-2008, 05:32 AM
Raising up nicely with your GMs guy.

Stumprrp
01-16-2008, 08:33 AM
good work on the good mornings north

North
01-16-2008, 08:47 PM
Thanks stump and coke. So I think i'm going to try and sign up a meet.

(Nebraska State Championships March 22 RAW Omaha NE)

I got about 3 months and hopefully I can stay around 200 so I can make 198.
In that time I'm going to really work on my deadlift because I think thats where I can make the most improvement.

bigmoney
01-16-2008, 08:51 PM
Hey North not sure where youre from, but you say you are doing a meet in Omaha. If you don't already know Big Iron Gym in Omaha is probably the strongerst PL gym in the country.

If you live around there check em out! http://www.bigirongym.com/

North
01-16-2008, 09:23 PM
Thanks bigmoney! I will deffinately have to look into that. It isn't too far away from my house.

North
01-17-2008, 10:15 PM
Speed bench:
150 9x3 (felt so light)
Chinups
(5,5,5) I'm going to add weight next time
Push press:
45x5
95x3
135x3
185x1 (i missed the first rep due to form)

I havn't really trained push presses, we'll see how they work out for me.

RedSpikeyThing
01-17-2008, 10:41 PM
very nice benching! Strong push presses too

Coke
01-18-2008, 05:40 AM
Let us know what you'd have to say about that Big Iron gym...good workout dude.

North
01-18-2008, 12:21 PM
Well i want to go out there to check it out... but my car broke down the day before bigmoney posted that... so it might have to wait a week.

Thanks for stopping by red and coke

North
01-21-2008, 09:10 PM
So i don't know about that meet. I still need to come up with 40 dollars. But anyways, here was tonights workout

ME bucket squat:
135x5
185x3
225x3
275x1
315x1
335x1 (bucket PR)

RDL: (Double overhand)
135x8
240x5 +5 PR
240x5
240x5

Curls:
105x8 +5 PR
105x5

Coke
01-22-2008, 05:46 AM
Major props, solid PRs all around - :thumbup:

redFury
01-22-2008, 09:31 PM
Nice bucket squatting man... how tall is it?? Hope you can make that meet... theyre a lot of fun

North
01-22-2008, 10:20 PM
I'm not sure how tall the bucket is, but it's a 5 gallon bucket. I think. It's about an inch or two below parallel for me. Thanks for stopping in coke and red.

Speed bench:
160 (9x3)

chinups:
BW+8 (5,4,4)

Push press:
45x5
95x3
135x2
165x1
185x1
195x1 +10 PR

I video taped 185 and 195 on the camera but my computer is being a **** head.

Coke
01-23-2008, 05:54 AM
Fine job with everything in the mix man.

bjohnso
01-23-2008, 07:30 AM
I look forward to seeing that video, North. Also, nice bucket squat!

deeder
01-23-2008, 09:18 AM
Good stuff happening in here North. I'm loving the bucket squats ;)

Stumprrp
01-23-2008, 09:19 AM
really nice push press man

redFury
01-23-2008, 09:32 PM
Wow nice push pressing North!

POWERLIFTER87
01-24-2008, 08:42 AM
Nice PRs the last 2 days.

RedSpikeyThing
01-24-2008, 08:44 AM
big pressing North! LOL @ bucket squats - I like it!

North
01-25-2008, 12:35 PM
Here's the push presses -

185 - http://www.youtube.com/watch?v=x3DM5P4whic

195 - http://www.youtube.com/watch?v=i3TsNbCW794

I should have way more than 195 in me. It looks like I struggled a lot but I should've got way more speed at the bottom of the lift.

bigmoney
01-25-2008, 01:03 PM
dude did you go by big iron gym yet???

North
01-25-2008, 01:46 PM
No, i wish i could man. My car still won't start and it's not going to the shop till today (hopefully). But I checked out the website and it looks like a sweet gym.

anyways... back in the homegym...
I took a video of the squats and found out my bucket is like exactly parallel.

De squat:
10x2 (185)

Good mornings:
45x10
135x5 (video pending)
160x5 (video pending)
160x5 +5PR
160x5

Decline crunches
+25 (5,5,5)

Coke
01-25-2008, 04:23 PM
Sweet new PR(s) with your GMs bro.

bjohnso
01-25-2008, 04:56 PM
Strong push pressing. You look like you didn't follow through with the push on the 195, I'll bet you can get more when you get the technique down - although, I am kind of talking out of my ass since I've never done a push press before. Excellent pressing regardless. How much do you weigh?

Edit: Nevermind, I see you weigh 207. You're close to the often-envied and rarely-achieved BW overhead press.

North
01-29-2008, 12:34 PM
Thanks for stopping bj and coke. I took some more videos and I still owe you guys a couple, but i'll put them up later tonight.

ME rack pull: (pin 3, right above knee)

135x3
185x3
225x3
275x2
315x2
345x2
370x2
380+25lbchainX4 PR (Video pending)


I would have went higher in weight but thats all the weight I have. I'm going to go below the knee next week.

Front squat:
135x5
195x5 +5 PR (video pending)
195x5
195x5

Curls:
105x5
105x5

Pretty happy with today's workout.

bjohnso
01-29-2008, 03:06 PM
That's a very, very serious looking front squat workout.

redFury
01-29-2008, 09:16 PM
Wow nice front squats man

Coke
01-30-2008, 06:06 AM
Great effort there guy, solid PRs.

North
01-31-2008, 03:26 PM
Thanks everyone. I need to do better with my weight, i'm drifting up the scale a little bit.

Push Press:
95x5
135x3
155x1
175x1
195x1 (felt really good)
205xmiss(x3) I just couldn't get the lock out

speed bench:
155+25 (9x3)

BB Row (off floor):
135x5
160x5
160x5
160x5

bjohnso
01-31-2008, 06:42 PM
Nice push pressing, North. You didn't lose any strength.

I watched your push press video from before, and I would suggest keeping your core tighter, flexing your quads at the top, and clamping your butt cheeks together like it's your first day in prison (serious).

Coke
02-01-2008, 11:17 AM
Holding it down pretty good North, props.

POWERLIFTER87
02-02-2008, 10:23 AM
You'll have to get some more plates. I bet you could probably rack pull in the high 400s.

North
02-05-2008, 01:21 PM
Thanks for the kind words guys. Well I still need to get my car fixed and head out to that gym. But I supose I need to wait till I get a job. I'm pretty sure I'm going to do land scaping with my brother. I'm kind of worried I won't have any time for the weights when spring comes.


ME bench:
45x10
95x5
135x3
185x3
225x3
250x1
275x1
290x1 (felt pretty light for 290)
305xmiss (So close to getting it past that sticking poing)

I had the pin a level lower than expected and it sucked getting this off my chest and up near my neck; I should be more responsible with that much weight.

CGBP:
135x8
205+25x5 (PR)
205+25x5
205+25x5

Chinups:
+8 (4,4,4)

jed
02-06-2008, 12:07 AM
hey wow 290x1 is no joke man, even if you've done it before. i'll bet in a few weeks of good benchin' you'll nail that 305 after the stick point! glad you didn't get hurt ;)

deeder
02-06-2008, 12:09 AM
Very nice bench session!

killxswitch
02-06-2008, 08:21 AM
Nice benching. Glad you're ok.

bjohnso
02-06-2008, 09:41 AM
Awesome benching! You are making some incredible gains. You've covered 20 pounds in just a few weeks.

Bako Lifter
02-06-2008, 05:18 PM
Ahh!!! Almost got that new PR eh? Get it next time brotha.

Kiaran
02-06-2008, 11:09 PM
I got to come back later and read through what you got here, man. Bench is so close to 3pps, you got to be tasting it. Nice on almost killing yourself with the low pin setting, lol. Lovin the rack pulls too. That's my favorite ME Squat day move. Nice moves.

Coke
02-07-2008, 06:03 AM
Liking the benching numbers man.

North
02-07-2008, 07:07 PM
Thanks everyone for the kind words. I would like to think I gained 20 lbs back on my bench but I think it was my form. Last bench session I really made sure I pinched my shoulder blades together, had a good arch, and kept more core tight. I think if i had a wider bench I could put up better numbers because mine is a piece of ****, i'm actually kind of scared it won't hold 500+ lbs with my fat ass.

Anywho here's tonight's workout

DE squat:
175 (10x2)

(For those of you doing westside do you do both DE squat and deadlift on the same day or do you switch them every so often?)

Goodmornings:
135x5
165x5 +5 PR
165x5
165x5

Decline crunches:
bwx8
+25x5
+25x5


Do you guys take creatine before or after your workouts? I just started up again and i've been taking it after, and just whenever on days that I don't workout.

bjohnso
02-07-2008, 08:10 PM
Whether or not that 20lbs is due to your form or not, it's still 20lbs. That doesn't make it any less significant.

I take creatine first thing in the morning on rest days, and after my workout on workout days. This is the first time I've really stuck with taking creatine, so I don't really know what I'm talking about when it comes to that.

jed
02-07-2008, 08:18 PM
hey good liftin today bud. those GM's gotta be pretty tough... i personally take creatine after workouts, but i usualy dont get home till a few hours later, but i dont think it makes that big of a diff, as long as your taking it once a day (or whatever ur creatine calls for)

Kiaran
02-07-2008, 10:47 PM
Here's a rip out of my journal from last year when I was doing some Westside and what I'd do on my DE Squat day. I took my routine out of the little manual that I got from EliteFTS for Westside routines:

DE Squat Day
12" Box Squats - 2 x 12 sets
Deadlifts - 1 x 10 sets
Reverse Hypers - 15 x 5 sets
SL Situps - 15 x 5 sets

Hope that helps.

Coke
02-08-2008, 06:08 AM
I'm hearing you dude, a narrow bench ain't never done nobody any good, lol...nice sets overall.

North
02-09-2008, 01:44 PM
Thanks for your help and encouragment. I'm going to do both squat and deads on DE day. I always thought you switched them up till I noticed a lot of people do them on the same day.

Push Press
45x5
93x3
135x3
155x2
185x1
195x1 (Good form, went up fast)
205xmiss,miss (both really crappy form)
200xmiss,miss,miss

I keep wanting to lift back a little instead of up once I get to the beggining of the lockout and it messes me up bad. I'm going to start doing 3x3 on push press to get more practice with form

Speed Bench
145+25 (9x3)

BB Row off floor
135x5
165x5 (+5PR)
165x5
165x5

First day I didn't lift high in a little while. I should do it more often.

Coke
02-09-2008, 06:27 PM
Session is not looking bad bro, good deal on tweaking your form with the push presses.

Mike G
02-10-2008, 10:51 AM
Nice numbers man. One question, why do you keep hitting 195 on the push press? Are you solely looking for a PR? If that's the case, drop the 195 and go straight to 200, or 205 depending on how you feel. You could be using up enough energy on the 195 that you're hurting yourself for 205. Your form looks solid. I would get a little more explosion from your legs and I would say your triceps are holding you back at this point.

bjohnso
02-10-2008, 11:19 AM
Good push pressing, North. I agree with Mike G, just skip 195 and go for 200 next time.

Kiaran
02-10-2008, 10:26 PM
Nice job with the push pressing, man. Those things tear my shoulders apart. Something about the explosion that just makes my tendons feel like they are being ripped. You'll nail 205 next time. Rowing looks solid too.

North
02-11-2008, 02:37 PM
Thanks everybody for stopping by

I don't know why I keep hitting 195. I guess thats why I need you guys. Thanks your help! Next time I'll just go straight to 200.


ME Rack Pulls (Pin 2, at knees)
165x3
225x2
275x2
315x2
345x2
375x2 (my lower back was toast after these two)
390+25xmiss (I couldn't even get it off the pins)

I noticed if I can get it off the pins then its easy to do the rest. Is it mostly the lower back getting off the pins?
Front Squats:
135x5
200x5 +5 Pr
200x5
200x5

BB Curls:
110x5
110x5

I'm at about 205 right now, i'm gonna try and drop like 5-10 lbs. I never do good with cutting a lot of weight but usually 5-10 lbs isn't so bad.

bjohnso
02-11-2008, 04:40 PM
Rack pulls are like all lower back for me.

North
02-11-2008, 05:29 PM
thanks bj, thats what I thought. I can also feel it in my hammys just off the pins though.

jed
02-11-2008, 09:43 PM
i can tell ya what mostly is it gettin off the pins cuz i rarely do rack pulls, but my first half of my DL is usually the most lower back. looking good on everything your doing bro.

Kiaran
02-11-2008, 11:26 PM
Nice moves, bro. Rack pulls are definitely gonna take a lot of leg drive out of the equation. Gonna be all glutes, hams and lower back from there.

Coke
02-12-2008, 06:12 AM
Messing around with just 5 to 10 pounds on a cut is a good deal man, that really puts you in control.

jed
02-12-2008, 09:01 PM
i guess i meant my last half is mostly lower back... that would make sense, atleast. dont listen to me, i can never do deads! listen to the masters.

North
02-14-2008, 11:55 PM
Thanks guys! And happy valentine's day


I skipped chins but i'll try to add them sometime during the week

ME bench:
45x10
95x5
135x3
185x3
225x2
250x1
280x1 (video)
295x1 (video)
305xmiss (video)

CGBP:
135x5
205+25x5
205+25x5
205+25x5

Coke
02-15-2008, 05:37 AM
Did quite well with those benching sets North.

killxswitch
02-15-2008, 06:26 AM
Good benching, looking forward to the vids.

jed
02-15-2008, 08:37 AM
very very strong benching north! looking solid.

North
02-15-2008, 03:06 PM
Thanks guys, hopefully i'll nail 300 next time. Here's a bunch of videos... once they upload that is...


Goodmornings: 160x5
http://www.youtube.com/watch?v=6xsfw97Gbrg

How is my form? This was a little while ago, but now I can get lower without bending my lower back.



Bench Press: (sorry for my fat ass, it gets warm in the basement with the heater on)

If you can hear it, the band playing for these is the band i'm auditioning for next weekend. You probably can't really hear anything but the words though.

250x1
http://www.youtube.com/watch?v=5r1kzW1zag8




295x1
http://www.youtube.com/watch?v=go2S5PcSSME

(sorry for the cursing)

305xmiss
http://www.youtube.com/watch?v=ObsjusI_nDk

bjohnso
02-16-2008, 10:48 AM
Very nice. In your signature it says you bench 300. I must have missed that, good job man. You are one strong dude.

Also, it looks like your pins are too high. That might be affecting your stability - that always screws me up when the pins are too high.

North
02-20-2008, 03:10 PM
Thanks for stopping by johnson. The pins do look a bit high but they are actually perfect. If I had a spotter I would lower them but it still crushes my chest if I miss a rep.

Anyways today I changed up lower DE day. I'm going to do all squats ATG, or atleast as low as I can go.

atg speed squats:
145 (8x2)

speed deads:
8x1 (185)

goodmornings:
170x5 (+5PR)
135x5
135x2

On the last rep of the first set of goodmornings I felt a weird sensation in my left hammy. So I just went light. The last two reps of 135 had it worse so I just stopped. I think i'm fine though, I should probably give it a good stretch.

jed
02-20-2008, 07:08 PM
nice workout man. good job on rather being safe than sorry, smart choice.

bjohnso
02-20-2008, 08:28 PM
Thanks for stopping by johnson. The pins do look a bit high but they are actually perfect. If I had a spotter I would lower them but it still crushes my chest if I miss a rep.



I was taking about the lift-off pins. It looks like you lose stability right after lift-off.

Nice GM PR, too.

Kiaran
02-20-2008, 08:48 PM
I was thinking the same thing about your J-hooks that you're pulling the bar out of. Maybe drop them 1 notch and see if it helps you out. Nice bench though, bro. 295 is bad ass and you made 250 look like a toy. Cool setup; keep the vids coming.

Coke
02-21-2008, 07:12 AM
Taking care of business in every which way guy.

Bako Lifter
02-21-2008, 06:03 PM
You'll get that 305 sooner or later haha, keep at it.

North
02-25-2008, 04:49 PM
Thanks guys. I'm going to lower the pins next time.

ME rack pulls: (pin 2: at knees)
135x3
225x3
275x3
315x1
345x1
370x1
390x1
390+chainsx1 PR

Suggestions for lower ME next week? Preferably something to do with squats

Front squats:
135x5
205x5 (PR)
205x3
205x3

I felt the same sensation in my left foot as I did in my hamstring last week from goodmornings. Do I probably need to sit back a little more? It wasn't on every rep, just a couple times i noticed my knees were too far foward and it had that weird feeling like I pinched a nerve or something.

skipped curls

Kiaran
02-25-2008, 10:40 PM
Really solid rack pulls, bro. 390 plus the chains is pretty sick. No idea what you should do for max effort next week. How about high-box squats? Could be fun. Or some low box with bands. Maybe some GM Squats. Not sure what you weakness is.

jed
02-25-2008, 11:07 PM
who needs curls anyhow. great rack pulls man, and solid front squats after!

Coke
02-26-2008, 06:26 AM
Good deal with those rack pulls and front squats PRs.

North
03-03-2008, 12:20 AM
thanks guys. My workout today was a little sluggish, maybe the blow and little sleep the night before had something to do with it.


Speed bench:
165 (9x3)

Dips:
bwx5
+8x5
+20x3
+28x3

BB rows:
135x5
170x5
170x5
170x5

Coke
03-03-2008, 06:16 AM
Effort's not looking bad dude, especially since you went in there low key.

RedSpikeyThing
03-03-2008, 08:59 AM
strength's looking good. Sluggish on speed day = no fun

Brad263
03-03-2008, 10:00 AM
Thanks guys. I'm going to lower the pins next time.

ME rack pulls: (pin 2: at knees)
135x3
225x3
275x3
315x1
345x1
370x1
390x1
390+chainsx1 PR

Suggestions for lower ME next week? Preferably something to do with squats

Front squats:
135x5
205x5 (PR)
205x3
205x3

I felt the same sensation in my left foot as I did in my hamstring last week from goodmornings. Do I probably need to sit back a little more? It wasn't on every rep, just a couple times i noticed my knees were too far foward and it had that weird feeling like I pinched a nerve or something.

skipped curls

I noticed you guys use chains. How does that work, are they lighter when you are at the bottom of the lift and then get heavier at the top? I am trying to fatham how strong you guys are but I am lost on what the chains do.

bjohnso
03-03-2008, 10:54 AM
I noticed you guys use chains. How does that work, are they lighter when you are at the bottom of the lift and then get heavier at the top? I am trying to fatham how strong you guys are but I am lost on what the chains do.

Yup. They help with lockout.

Stumprrp
03-03-2008, 11:36 AM
nice pulls bro

North
03-06-2008, 12:38 PM
thanks guys! So losing that 10 lbs hasn't really been going good, i'm still at 205.



Speed atg squats:
155 (8x2)

Speed deads:
195 (8x1)

RDL:
185x5
235x5
235x5

bjohnso
03-06-2008, 02:45 PM
RDLs are looking pretty solid. Losing weight sucks.

North
03-06-2008, 03:24 PM
You bet it does. That workout was lastnight's workout. Here was today's.

ME bench:
45x10
135x6
185x3
225x3
250x1
280x1 (felt really good)
300x**** you
Man, i have been stuck at this weight forever. I'm going to do book presses (yes, ghetto board presses) as ME next week. I just did some light ones today.

BTW I found a use for the body by jake book

Book presses: The book is about 1 1/4" - 1 1/2" thick
135x5
185x3
225x3
250x1
275x1 (I was toast after this)

Pullups:
bwx3
bwx3
bwx3
bwx3
bwx3

jed
03-06-2008, 08:13 PM
hmm, well despite the miss on 300 that work afterwords was totally sick. definately got a feeling youll kill 300 and then some next ME day.

Coke
03-07-2008, 06:34 AM
That's some interesting ***** with them ghetto board presses (book presses).

North
03-12-2008, 06:16 PM
thanks jed and coke

So i took another 4 day vacation like i always do, nevertheless here is today's workout.

ME ATG squats:
135x5
185x3
225x3
250x3
275x1
285x1
295x1 PR

These are pretty fun

Goodmornings
95x8
135x8
135x8
135x8

Energy wasn't good, I was kind of hungover and high, strength wasn't too bad though.

bjohnso
03-12-2008, 07:35 PM
Nice squats man. 4 day breaks are good, I used to take 4 day breaks all the time.

jed
03-12-2008, 08:12 PM
as long as your staying consistent and not taking 6-7 day breaks it'll get better man. great squats, 295 atg is killer!

Coke
03-13-2008, 06:07 AM
Super seeing the squats PR.

North
03-15-2008, 02:15 PM
here was yesterday's workout. I'm down to about 203


DE bench
155 (9x3)

Dips:
bwx5
+20x5
+20x5
+20x5

I did a couple sets of BB rows but my lower back was still hammered so I stopped. Is there a variation I can use with a BB and not use my lower back? I might just start doing chinups on one day and pullups the other.

Coke
03-17-2008, 05:52 AM
Is there a variation I can use with a BB and not use my lower back? I might just start doing chinups on one day and pullups the other.

If you can do chest supported t-bars, they would be helpful man...good deal on the chinups and pullups.

North
03-20-2008, 11:00 PM
I'm going to switch back to a 3 day full body routine. I know i didn't really give westside too much a chance, but i hardly ever workouk 4 times a week.


Day 1:
Deads
push press
chinups

Day 2:
clean + jerk
Bench
rows

Day 3:
squats
RDL
military


i'm going to do all 3x8 (except deads and C+J) just to mix things up for a little while

bjohnso
03-22-2008, 05:41 PM
New workout looks good, North. I switched over to a full-body too, I like it a lot.