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Paul Stagg
03-15-2002, 08:14 PM
Well, I'm back at it.

Been off since Feb 2.

Schedule is:

ME Squat Weds
ME Bench Fri
DE Squat Sun
DE Bench Tues.

So.....

3/15 ME Bench

Had to verify the max bench, so I benched. No liftoff, in a rack, just wrist wraps.

Bench Press
45x10
95x5
135x3
185x3
225x3
245x1
265x1
275x1
280x0

the last time I checked my max bench, on 12-31, it was 275x1. Not too bad today considering the 6 week layoff, eh?


Lying tricep ext
6x10x65#

Pressdown (on the lat pulldown machine)
3x10x70#

1 arm press
3x15x25

That's it.

Adam
03-15-2002, 08:42 PM
Westsiiiiddddeeee:)
How come no lat work today?

Chris Rodgers
03-15-2002, 09:35 PM
Wetssiiiiiiddddeee!!

Welcome back Pauly!! Now get to it!

Paul Stagg
03-16-2002, 10:21 AM
I'm using the 9 week program from elitefts.com with minor modifications - there isn't lat work on most of the ME bench days.

I might add it in.

Felt great to get back in the gym.

Paul Stagg
03-18-2002, 07:53 AM
3/17

DE Squat

Box squat
10x2 @ 205 done in 10 minutes

Squat
315x1 Easy.

Pull throughs
3x8 @ 80

1 leg squats
4x10

DB rows
3x6 @ 100

At this point I was running out of steam. My conditioing sucks.

Shrugs
3x15 @ 135

That's it.
Posterior chain is VERY sore today.

DE Bench on Tuesday.

Adam
03-18-2002, 01:17 PM
Originally posted by Paul Stagg
At this point I was running out of steam. My conditioing sucks

I think its just speed squats that kill everyone. By the time i warmed up on speeds im already breatin heavy and after the 8-10 sets im soaked and can barly catch my breath.

Time + Patience
03-18-2002, 01:30 PM
Paul, or whoever, what are pull throughs?

I am about to read up on the 9 week program written out on elitefts.com, I'll probably be going with the Westside style, not sure if I'll be making any adjustments.

Good luck Paul!

Paul Stagg
03-18-2002, 01:51 PM
Nah - it's conditioning.

Yes, the speed squats get me huffing and puffing, but I never wanted to quit the workout. I wanted to stop after the 1 leg squats. It will get better.

T+P - Pull throughs are just that. Grab the cable from a low pully (I use a rope attachment), stand facing away from the pully and pull the cable through your legs and stand upright.

I'm sore as sh*t today. Layoffs suck. Having your posterior chain sore is not a fun way to spend the day.

Paul Stagg
03-20-2002, 07:56 AM
Bench press
10x3 @ 165
3 close, 4 med, 3 wide

done in under 10 minutes. Speed was really good at this weight.

185x1, 225x1

Speed was good for both of these.

Lying DB ext
4x8 @ 25

Lateral raise
3x10 @ 25

Bent over lateral raise
3x10 @ 25

Conditioning reared it's ugly head again. I was pooped after the lateral raises. I'll start adding in some cardio/GPP in the next week or so to work on improving it.

ME Squat/Dead tonight.

ericg
03-20-2002, 08:25 AM
GPP, I have seen this before, but what is it?

Paul Stagg
03-20-2002, 08:39 AM
General Physical Preparedness.

It's hardcore cardio.

Stuff like sled dragging, weelbarrow pushing, medicine ball throwing... I just do some basic cardio at first, then I'll add in some interval stuff or weighted stuff.

Paul Stagg
03-21-2002, 07:44 AM
I have a gym strategy. On gym days, I tend to stay at work a little later than usual so I can get the gym after the 'after work rush' - I try to get there around 6:30 or so.

Normally, this works.

Last night, it didn't.

I train in a gym frequented by PLers... so the power racks aren't just collecting dust, they are being used.

I get there, and all three of the squat racks are in use, and both of the power racks. (one of the power racks is being used by a SHW PLer who dunked 675 for 2)

I warm up, hoping one of the power racks will open up... but it doesn't... so I did good mornings in a squat rack. Not optimal, as the safty bars are a little low for a good morning.

Anyway...


Good morning
45x5
45x5
95x5
135x3
185x3
225x1
235x1

Hyper ext
3x8 @ 25

Pull thrus
3x8 @ 80

Pull down abs
5x10 @ 80

Straight leg raises
20,15,15

ElPietro
03-21-2002, 08:02 AM
Hey Paul, how do you do weighted straight leg raises? Strap the weight on? I'm assuming you aren't going past 90 degrees and you are working your hip flexors and not your abs. Correct me if I'm wrong.

Paul Stagg
03-21-2002, 08:16 AM
Weight? HA!

I have heavy legs. I don't add weight. (Were I to add weight, I would either tie a DB to my ankles or hold it with my feet.)

I'm working hip flexors and abs.

I go to about 90 degrees and then try to roll my hips up

ElPietro
03-21-2002, 08:18 AM
Oh, lol! For some reason I thought your reps were poundage. Yeah I have heavy legs and generally feel that bodyweight would be sufficient. :)

The_Chicken_Daddy
03-21-2002, 08:29 AM
SHW = super heavy weight?

Paul Stagg
03-21-2002, 08:58 AM
Yep.

He's a big boy.

FLEX 2000
03-22-2002, 02:51 AM
paul, do you plan to use bands/ chains in these nine weeks or will you maybe use them down the road?

Paul Stagg
03-22-2002, 07:56 AM
I'm not using them now - I'm still new to Westside training, so I see no reason to add everything in all at once.

Also, I lift raw, so the bands/chains don't apply to me as much as a lifter using gear, IMO.

I've also revisited the 9 week program, and re-read the periodization bible part II, and I think I'm going to stray from the specifics of the 9 week beginner program.

Paul Stagg
03-22-2002, 05:59 PM
Close grip incline
45x8
95x5
95x5
135x5
185x3
205x1
215x1
225x1
235x0

I felt really strong once the triceps took over... sticking point is about 4 -6 inches off the chest.

Lying tricep ext
6x10 @ 65

Easy - Weight goes up next week

Pushdowns
3x10x70

Easy

Pulldowns
3x8x140

1 arm press
3x15x30

The_Chicken_Daddy
03-22-2002, 06:03 PM
Why on incline, pauly?

Paul Stagg
03-22-2002, 06:18 PM
'cause Dave Tate says so.

They take the lats out of it and make the ROM a little longer.

Oh, and I needed some work on my inner upper chest.

The_Chicken_Daddy
03-22-2002, 06:24 PM
Yeah with the close grip that makes sense :thumbup:

Paul Stagg
03-23-2002, 09:57 AM
I didn't get a good pump and burn, and I'm not sore today though. So it must not have worked.

Damn.

The_Chicken_Daddy
03-23-2002, 10:00 AM
You should have done some crossovers with the lower pulley and crossed over to the sterum.

Gopro swears by them.

(I'm not joking either!)

Paul Stagg
03-23-2002, 01:02 PM
And people PAY for that.

Of course, in a society where the ab doer and those electronic stim ab machines sell, I guess I shouldn't be suprised, huh?

The_Chicken_Daddy
03-23-2002, 01:09 PM
Yeah, soon we'll be hearing about topical cell tech site applications. A skinny little scientist who weighs 130lb soaking wet said it'll work so it must be true.

by the way, pauly, i was the scanning the net and found another of your pictures online. This one is animated too:

http://www.camelotdesign.com/fatguy.gif

Paul Stagg
03-25-2002, 07:50 AM
All i see is an 'X'

Box squat
10x2 @ 215

Speed was good until set 8

Pull thrus
3x8 @ 90

1 leg squat
4x10

Hypers
3x15

shrugs
3x15 @ 145

the doc
03-25-2002, 10:34 AM
paul how are you doing this 1 leg squat?

Paul Stagg
03-25-2002, 10:36 AM
Kinda like a lunge.

REar foot goes on bench, front foot is, well, in front.

Squat up and down.

the doc
03-25-2002, 10:42 AM
ok

Paul Stagg
03-27-2002, 07:01 AM
3/26 DE Bench
10x3 @ 165.
3 close, 4 med, 3 wide

225x1
235x1

These two singles practically flew off the chest. Excellent speed.

Lying DB ext
4x8 @ 30

DB row
4x6 @ 105

Lateral raise
3x10 @ 30

Bent over lateral raise
3x10@25

Hammer curl (for the bisheps pump)
1x15 @ 20

ME squat tonight.

The_Chicken_Daddy
03-27-2002, 11:07 AM
"for the bisheps pump"

If you do incline curls you can build the top bit more.

Throw some niacin into the fray and we got ourselves a pump-party goin' down...

Paul Stagg
03-28-2002, 08:10 AM
3/27 ME squat

Good morning
45x5
45x5
95x3
135x3
185x3
225x1
245x1
255x1 PR

Hyper ext
3x8 @ 35

Pull thrus
3x8@ 100

Pull down abs
5x10 @ 100

Straight leg raises
20, 20, 15

mds_79
03-28-2002, 08:34 AM
Good job on the good mornings!

Time + Patience
03-28-2002, 04:33 PM
How much does your back bend or round when doing Good Mornings, to me it seemed like mine was rounding more than it should be, so I had to drop the weight to keep my form right.

Paul Stagg
03-29-2002, 08:54 AM
I do them with an arch, so there is no rounding.

I've had some back problems inthe past, so i try to be careful about such things.

the doc
03-29-2002, 08:59 AM
yea i had a tough time trying to do any sort of weight with good morns

255 is a shitload of weight!

Paul Stagg
03-31-2002, 10:07 AM
3/29 ME Bench

Close grip incline
45x5
45x5
95x5
135x3
185x3
205x1
215x1
225x1
230xmiss

Couldn't beat last week, but got the 230 more than halfway, just couldn't lock it out.

Lying tricep curl
6x10 @ 70

Pressdwons
3x10 @ 80

Pulldowns
3x8 @ 150

1 arm press
3x15 @ 30

hammer curl
2x15 @ 20

3/30 DE Squat

Box Squat
10x2 @ 225. Done in 10 mins.

315 x 2 (box)
Speed was awesome.

Pull thrus
3x8 @ 110

INcline situp
3x10

Hypers
3x20

Shrugs
3x15 @ 155

Static holds
405 for 10 sec
405 for 7 sec.
Not at all what i wanted, but just couldn't set my grip well.

2 day break - gym is closed today. DE Bench on Tues

Paul Stagg
04-03-2002, 07:52 AM
4/2 DE bench

Bench press
10x3 @ 165.

3 grips, done in 10 mins

Lying DB ext
4x8 @ 30

DB row
4x6 @ 110

lateral raise
3x10 @ 30

Bent over lateral raise
3x10 @ 30

Hammer curl
2x15 @ 20

ME Squat tonight.

Fart Barker
04-03-2002, 08:14 AM
Originally posted by Paul Stagg
Bench press
10x3 @ 165.How much rest between sets?

Paul Stagg
04-03-2002, 08:22 AM
Less than a minute. All 10 sets are done in less than 10 minutes.


The acutal lifting is very quick. The goal is to do 3 reps as fast as possible.

Fart Barker
04-03-2002, 09:58 AM
Originally posted by Paul Stagg
Less than a minute. All 10 sets are done in less than 10 minutes. The acutal lifting is very quick. The goal is to do 3 reps as fast as possible. That's what I figured. I just did something like that this morning. My chest was pumped like never before. Good stuff. :thumbup:

Paul Stagg
04-04-2002, 09:26 AM
4/3 ME Squat

Good morning
45x8
45x8
95x5
135x3
185x3
225x1
245x1
265x1 PR

Hyper ext
3x8 @ 45

Pull thrus
3x8 @ 120

Pull down abs
5x10 @ 120

Straight leg raises
3x20

I also did some diet tracking this morning.

Meal 1
Metrx, flax

Meals 2, 3, 4
Can tuna, 2 slice bread, 1 tbsp mayo, 1 cup veggies

Total cals before 5th (final) meal - 1655. Total avg caloric intake goal is ~2500, but i need to leave room for refeeds and extra carbs on lifing days, so on non lifting days I need to shoot for around 2100 or so.

I really, really, really hate dieting.

FLEX 2000
04-04-2002, 01:56 PM
maybe i missed it, but what is your best squat and deadlift? you lift raw correct?

Paul Stagg
04-04-2002, 02:16 PM
Recently:

(these are gym lifts)

Squat 365 (I think - missed a 405 for depth that I should have gotten)
Bench 275
Dead 405 (I think? - it's been quite some time)

I'll check my old training logs to verify.

Raw is correct.

Paul Stagg
04-08-2002, 07:39 AM
4/5
ME Bench

Incline close grip.
45x10
45x10
95x5
135x3
185x3
205x1
225x0 WTF?!?!
225x1
230x0

Dammit. Still couldn't get the 230 - and 225 didn't want to go.

Lying tricep ext
6x10 @ 70

Pressdowns
3x10 @ 80

Pulldowns
3x8 @ 160

1 arm press 3x15 @ 35

Hammer Curl
2x15 @ 20

4/6 GPP

Mulch hauling and spreading.

4/7

DE Squat

Box squat
10x2 @ 235 Done in less than 10 minutes

Speed deadlift
225x3
275x1
4x315x1

Still get my ass up to fast. Need to practice looking up.

Pull thrus
3x8 @ 130

Incline situp
3x12

Hypers
3x20

Shrugs
3x15 @ 165

Static hold
405x15 sec
405x10 sec

Farmers walk
85's
100's

Adam
04-08-2002, 12:23 PM
A thing i did to keep my ass down a bit on deads was to sort of bounce at the bottom. I would grab the bar set up, then do a quick dip and as soon as i hit the bottom start pullin. I found it made the lift easier at the beggining to because of the little stretch reflex

Paul Stagg
04-10-2002, 06:56 AM
4/9 DE Bench

Bench press
10x3 @ 165

3 grips

Speed was awesome... also, conditioning is getting better - I'm usually pretty pooped after these, today I was fine. Also, speed usully drops the last couple of sets - today it didn't. I might bump the weight up a bit.

Close grip bench
185x5, 205x3, 215x3, 215x3 (PR)

Pretty easy.

Lying DB ext
3x10 @ 30

DB row
4x6 @ 110

Front raise
1x15 @ 20

Front/side/rear lateral superset
1x15 @ 10

Hammer curl
2x15 @ 20

30 mins on the treadmill. Yahoo.

The_Chicken_Daddy
04-10-2002, 08:25 AM
So what weight you aiming for from this diet paulo?

Paul Stagg
04-10-2002, 08:47 AM
Sub 200.

I've been up around 215 or so for a year. I'm carrying too much chub - and I need to get down to the 198 weight class to make my lifts a litle more respectable.

Once I've leaned down and get the lifts up some, I'll put some weight (LBM) back on.

Shouldn't be a big deal. I'm going for 10 cals per pound, with a day or two well above that a week. I figure 8-12 weeks should do it.

My hope is that Westside will keep me getting stronger even with some weight loss.

Paul Stagg
04-10-2002, 06:25 PM
Low box squat (Off aerobic step about 9-10 inches high)

45x8
95x5
135x5
185x3
225x3 Belt on
275x2
315x1

Much harder than I anticipated.. I'm not very happy with stopping at 315, but I went WAY too far forward with it, and my LB is a little iffy after pulling last DE Squat day. We'll get better next time.

SLDL
3x8 @ 225

Hypers
5x15

Pull down abs
5x15 @ 100

straight leg raises
5x15

Abs are getting much stronger.

That's it.

The_Chicken_Daddy
04-11-2002, 07:27 AM
How far down do you lower the bar on the stiffs?

Paul Stagg
04-11-2002, 07:53 AM
A couple of inches below my knees.

ericg
04-11-2002, 07:54 AM
Hey Paul:

You gonna keep track of your diet and progression on this?? Would be intersting.

The_Chicken_Daddy
04-11-2002, 07:57 AM
Yeah, i'd appreciate something like that too actually.

Nothing major or too in depth is necessary tho.

Paul Stagg
04-11-2002, 08:49 AM
Sure. How about a weekly average daily calorie consumption and weight update?

ericg
04-11-2002, 09:02 AM
sounds cool, you will break down the cals (pro, carb, fat)?? cant wait....

Oh since we are on the topic of requests, you should get a b4 pic up, so we can pick you apart!!

Paul Stagg
04-11-2002, 09:07 AM
We'll see.

Paul Stagg
04-13-2002, 10:57 AM
4/12 ME Bench

Floor Press
45x8
95x6
135x3
185x3
205x3
225x1
235x1
245x1
255x1
265x1
275x1 PR!

I had more in me, but was getting very tired, and didn't want to get stuck under the bar. 275 is huge - not only is it 10 pounds more than the last floor press I did, I also totally removed any leg drive (the last time I did floor presses, I had my feet on the floor and knees bent.. this time I had my legs straight), which is why there are so many sets - I wasn't sure where I would get stuck. Next time I'll have bigger jumps and hopefully will get to 300+.

If this is any indicator of effacy - I think I'm going to be very pleased when I test my bench.

Incline DB press
2x10 @ 60

This was far easier than anticipated.

Pressdowns
4x8 @ 80

Added a set

Pulldowns
3x8 @ 170

Seated DB cleans
4x8 @ 20

Hammer curl
2x 10 @ 25

Elliptical trainer. 22 mins on a random setting, level 5. Machine said I burned 300 cals.

Chris Rodgers
04-13-2002, 12:12 PM
Nice floor press!!

I did the same thing today by keeping my legs straight through the whole movement. Much harder.

Paul Stagg
04-15-2002, 07:47 AM
Question: What % of max does everyone use for the speed deads?

4/14 DE squat

Box squat
10x2 @ 245

This weight was a little much - speed really suffered, and I had trouble focusing on form as I had to focus on getting the rep. Next week we go back down to around 50%.

275x1; 315x1

These were done without the box. I was very tired (gym was hot, and I hadn't eaten enough and was a little dehydrated), but the 315 popped right up from the bottom like it was nothing. I think I'm going to alternate weeks with speed deads and a couple of squat singles.

Pull thrus
3x8x140

Incline situp
3x12

Hypers
3x20

shrugs
3x15 2 175

static hold (overhand)
405x15 sec
405x8 sec.

10 minutes on the ellipitcal trainer, cardio setting, machine said I burned 150 calories.

Weekly diet update:

Beginning wt: 211 (I think)
End wt: 209

(I think my scale at home is not working properly. This morning I was 212. Also, the gym scale has me at 222)

Approx daily cals: 2375
About 11.25 cals per pound.
Diet was about 40/30/30.

Info is a little off this week as I didn't record everything Sunday and Monday. sunday and monday were higher calorie days.

Pants don't fit any better.

Franco
04-15-2002, 09:45 AM
I was using around 60% of my max for speed deads

Chris Rodgers
04-15-2002, 12:59 PM
I have heard 60% as well. Also have heard 50% though.

I tied them a few times and didn't really like them. I may give them another go with my next program. We'll see.

Adam
04-15-2002, 04:24 PM
i use from 45-60%, sometimes i'll throw on a extra plate for a single or two just to feel the heavier weight

Paul Stagg
04-16-2002, 06:31 PM
4-16 DE Bench

Bench press
10x3 @ 165, 3 grips

Done in under 8 minutes. Speed was great.

Close grip bench
185x3, 225x3 (PR); 225x3

Lying db ext
3x10 @ 30

Hammer row
3x10 @ 180

Front/side/ rear raise superset
2x15 @ 10

Cardio, 22 mins on elliptial machine, level 6. It said I burned 307 cals.

I might take a couple extra days off, I'm on the road the rest of this week, we'll see.

chris mason
04-16-2002, 06:40 PM
I have trouble interpreting what the "odd" lifts translate to on standard lifts, but it looks as though things are going well. Glad to see it!

Paul Stagg
04-16-2002, 07:08 PM
Hehe - so am I...

I definately get a little stronger each time.

Also - my conditioning is really improving.

The translation isn't all that important - as long as they go up...

We'll see in 4-5 weeks when I test my maxes again.

Thanks!

Paul Stagg
04-24-2002, 09:20 AM
It's been a while
since I last
Squatted 'til my eyes bleed

It's been a while
Since I last
chalked up and pulled some weight..

Oh, sorry. Was that out loud?

Coming back from 6 days off due to travel and my birthday.

Low box squat
45x6
95x5
135x3
185x3
225x3
275x1 Belt on
315x1
325x1

need to work on my form, getting my head up and back. The 315 was ugly, but fixed the form on the 325. Box is about 10 inches. These are tougher than I thought they would be. I don't want to bounce off the box, so the decent is painfully slow getting down to touch the box. Speed is good coming out of the hole, and slows about 1/3 to 1/2 way up. Lockout is fine.

SLDL
135x8, 2x245x8

hypers
5x15

Pull down abs
5x15 @ 110

that's it.

Might do some GPP tonight, ME bench (floor presses) tomorrow

The_Chicken_Daddy
04-24-2002, 09:41 AM
Your singing is appauling.

How fitting :)

When do you next plan on testing your max 'conventional' squat?

Paul Stagg
04-24-2002, 09:49 AM
Not sure. Probably in a month or so.

I think there might be a meet near me in the near future, waiting to hear, depending on when that is, might determine when I test the max.

I am going to push my singles on speed day a bit higher.

The_Chicken_Daddy
04-24-2002, 09:52 AM
And how is the ole' dieting going?

Do anything special for your birthday?

Chris Rodgers
04-24-2002, 09:56 AM
Hey now, Mayland isn't too far from Jersey right??


You should do the meet with us. I'll show pops what deadlifting is all about. :D

beercan
04-24-2002, 10:05 AM
Yea, c'mon Paulie....

I may even meet you at 198 (I'll do anything to break my diet LOL)

June 15, Little Egg Harbor NJ....I'll give you the # if you decide to do it...

Look for the fat midget and the skinny midget to wow the audience with thier deadlift prowess :D

Paul Stagg
04-24-2002, 10:41 AM
PM me the details. I'm hoping for somethign a little closer than jersey, but if the timing is right, I'll consider it.

Diet was off over the past week. Weight on Monday Morning was 211.5. I'm eating tuna as we speak.

For my birthday, I got:

A new Cell phone (from me)
Two way cool sport shirts from mom and dad
Tickets to the MBNA 400 at Dover from wifey
Dinner at the Prime Rib from wifey

My brother and sister haven't hooked me up yet. I'll see them next weekend

Paul Stagg
05-02-2002, 08:17 AM
weight is 209.

4-26 ME Bench

Floor press
45x10
95x8
135x5
185x3
225x3
245x1
265x1
275x1
285x1 PR
295x miss

INcline DB press
2x10 @ 65

Pressdowns
4x10 @ 90

Pulldowns
3x8 @ 180

Seated DB cleans
4x8 @ 25


4/28 DE squat

Box squat
10x2 @ 205. Dropped box to 12.5 inches from 13.5 inches.

Speed deads
135x5
225x3
275x 6 singles, rest 30-45 secs

Good mornings
45x8, 135x5, 185x3x3

Incline situp
4x12

Pull thrus
3x8 @ 140

Shrugs
3x15 @ 185

ericg
05-02-2002, 08:22 AM
Howd d diet going Paul?

The_Chicken_Daddy
05-02-2002, 08:40 AM
Yeah, you haven't been updating us with food etc...

Paul Stagg
05-02-2002, 10:11 AM
diet has been off and on of late because of work. I'm trying as best I can to keep track, but it isn't working out so well.

I do have a general idea of what I'm eating when not on the road. Basically close to 40/35/25, with cals around 12 x bw.

Hopefully the next few weeks won't be as busy.

I'll be happy to get back to training regularly.

Paul Stagg
05-03-2002, 07:28 AM
5-2 DE Bench

Bench press
10x3 @ 175
3 grips, done in 9 minutes

225x1
245x1

Done with a long pause. Speed excellent... the speed makes them pop up off the chest.

Close grip BP
185x5; 2x3 @ 230 PR

Lying DB ext
3x10 @ 30

Hammer Strength Row
3x10 @ 180

1 arm lateral raise
2x10 @ 30

Front plate raise
3x10 @ 25

The_Chicken_Daddy
05-03-2002, 07:49 AM
Ace CGBP, paulo :thumbup:

Paul Stagg
05-03-2002, 07:59 AM
I was right pleased with it

And that isn't a 3RM - those sets are not to failure.

I might do close grips as an ME Bench lift in a couple of weeks to see what my max is.

Paul Stagg
05-07-2002, 07:51 AM
Weight is still 209. pants are fitting a little better , tho.

5/3 ME Squat

Box Deadlifts (off a 2 inch box)

135x5
135x5
185x3
225x3
275x3
315x1
365x1
385x miss

Not happy with this, but I haven't pulled off a box in some time.

Front squat

3x5 @ 135

I hate them. Can't get the bar comfortable.

SLDL
2x8 @ 245

Hypers
3x20

Pull down abs
5x15 @ 120


5/5 ME Bench
Close grip bench
45x8
95x8
2x135x5
185x3
225x3
235x3 PR
245x1
255x1
265x1
270 miss.

Right pleased here. Hit a PR on a warmup set.

Incline DB press
2x10 @ 70

Pressdowns
90 x 10, 9, 8, 5

Drop these next time

Pulldowns
3x8 @ 180

Seated DB cleans
4x8 @ 30

Hammer curls
1x15 @ 20

Cardio - 10 mins on the elliptical trainer.

The_Chicken_Daddy
05-07-2002, 09:56 AM
It took me a while to adjust to front squats too, Pauly. I put the bar over my shoulders, although i know when Belial does them he holds the bar in a kind of C&J mid-position. I've come to the conclusion that there are no positions where the bar feels comfortable. Well, there is, but in this position it cuts into my windpipe in my neck. I just find a happy medium now instead. A bit of shoulder discomfort and neck pressure.

Paul Stagg
05-08-2002, 07:31 AM
Box squat
10x2 @ 215 in 8 mins

335x1, no box

Good mornings

45x5, 135x5, 185x3x3

Incline sit up

3x15

Pull thrus

3x8 @ 140

Shrugs
3x15 @ 195

Static hold (overhand)
405x14 secs
405x10 secs

Franco
05-08-2002, 10:56 AM
Pauly, are you waving the no. of squat sets every 3 weeks at present?

Paul Stagg
05-08-2002, 12:52 PM
The number of sets? No. I'm waving the weight.

I'm trying to do a heavy (sub max) single every two weeks or so, alternated with speed deads.

Why?

Relentless
05-08-2002, 12:58 PM
What's a pull-thru?
(you did 3x8 @ 140 in your last post)

Callahan

Paul Stagg
05-08-2002, 02:25 PM
Stand facing away from a low pully. Using a rope attachment (or somehting like it), pull thru your legs to a standing position. It's kinda like a cable SLDL.

Fart Barker
05-08-2002, 05:23 PM
You get the new Monster Muscle mag yet? I just got mine today and glanced through it. Doesn't appear to be that much different than Powermag. Just more pages. But I haven't read any of the articles yet.

the doc
05-08-2002, 05:43 PM
paul i hate those front squat also
cant seem to get into em at all

beercan
05-09-2002, 06:27 AM
Originally posted by Paul Stagg
5-2 DE Bench

Bench press
10x3 @ 175
3 grips, done in 9 minutes

225x1
245x1

Done with a long pause. Speed excellent... the speed makes them pop up off the chest.



Have you ever tried these with bands? When you take them off, it's like someone's helping you with the heavy singles lol

I think you can get mini bands for 10 bucks each, may be worth your while.

Paul Stagg
05-09-2002, 08:44 AM
I'm not using bands or chains for now. I'm still getting the hang of everything. I want to see how it works without before adding them in. Also - I lift raw, so I think the benefit of the bands might be lost on me.

No, I don't have the new Monster Muscle. I had a free subscription last year as a contributor, and didn't bother to pay up to renew it. Too many of the articles were reprints of stuff online, and the news isn't really all that timely, plus I didn't get a couple of issues, and most issues were late. If I hear good things, I'll pony up the cash. (I'm also confused about the jake/Wes split. Jake was the one who asked me to write for them.. I've never talked to Wes.)

Deciever
05-09-2002, 01:21 PM
just because yuou bench raw doesnt mean the bands wont have an effect... they will... I used the bands before i got my bench shirt (last week) and it helped my speed a lot. Now i can pop up 175w/ a pause easier than i was doing it without a pause a month ago.

If you can, give the bands a shot

Paul Stagg
05-10-2002, 07:39 AM
Bench press
10x3 2 175

Done in 9 minutes. 3 grips. For some reason this felt heavy from the getgo. speed was OK, but not great. I've been kinda tired for the last few days, and my diet has been iffy... I hope that's it. The recommendation from Dave Tate's Q/A in cases like this is to do *more* work, which kinda goes against conventional wisdom when it already feels like recovery might be an issue. We'll see.

JM Press

135x5; 3x5 @155

Machine OH ext
3x15 @ 70

Hammer Row
3x10 @ 200

1 arm lat raise
3x10 @ 30

front plate raise
3x10 @ 35

Machine preacher curl (hammer grip)
3x15 @ 50

These may be the ultimate. The preachers hit the peak and the lower bicep, plus the stretch will work on bicep length, the hammer grip gets the outer and pushed up the peak, and the high reps are for the cuts and pump. I'm not sore today, though. They must not work at all.

ME Squat/dead tonight. I think I'll do goodmorning squats. Gotta get a good one in.

Paul Stagg
05-13-2002, 07:18 AM
Good morning Squat
45x8
95x5
135x3
185x3
225x3
245x1
265x1
275x1
285x1

First time doing these. The limiting factor is the good morning portion... 285 is about as heavy as I can go. The squat is hella hard, tho - takes some oomph to get straightened back up to come out of the hole. Made me sore as shiznit, too.

Front squat
135x3, 135x6, 5 (switched to a clean grip for the szecond two sets)

Still hate them.

SLDL
3x8 @ 245

Hypers
3x20

Pull down abs
4x15 @ 140

Sunday is ME bench day - but spent the day with my mom. We made her brunch, and took her on a house tour in our neighborhood. So, ME bench is tonight. Don't know if I'll do close grips again, or pick something else.

Starting to feel a bit overtrained, sleeping more (or trying to), a little joint pain, losing some drive to train. Pounds are still climbing for most stuff tho, so maybe it's just diet.

Weight for Sunday morning's weigh in: 208.5

Adam
05-13-2002, 01:14 PM
Paul, try adding in some partial range movements and taking out a few full range ones. I found that doing partial reps is much much easeir for me to recover from.
Like on squat days instead of doing front squat and sldl do one of them and something like glut ham raise or you could just do the single extra assitance excercise for a while to see how things go

Franco
05-13-2002, 02:24 PM
Paul, I found the GM part of the GM squat the hardest also and then dropping into the rock bottom squat was just plain nasty.

Also, on the waving Louie mentions something about it on the vids. He mentions doing something like :-
Week 1 - 3 12 sets
4- 6 10 sets
7-9 8 sets
But you continue to wave your weight load each week. I personally customised it to my preference when I was training westside using 10, 9, 8 sets

Paul Stagg
05-13-2002, 02:30 PM
Nasty is right. They were much harder than I thought... I thought they would just be tough negative GMs, then an easy squat.

They are not.

I think the set waving is old? I may try some of that, though. I think I need to bump my DE % up, too.

To be honest, I don't know how much the waving matters - other than it's progressive.

Paul Stagg
05-14-2002, 07:05 AM
Close grips
45x8
95x5
2x135x5
185x3
225x3
245x3 PR
265x1
275x miss.

Dammit. Put too much into the triples.

Incline DB press
2x10 @ 70

Reverse grip pressdown
3x15 @ 50

Pulldown
3x8 @ 190

Seated DB press
3x7 @ 50's

Face pull
2x15 @ 50

Off tonight.

MonStar
05-14-2002, 07:52 AM
Close grips
245x3 PR
265x1

Awesome strength here man, how close is your CG bench? 6 inches?

MS

Paul Stagg
05-14-2002, 08:03 AM
I'm pretty pleased with it. My last 1RM bench was 275 with a miss at 280, now I close grip just 10 pounds less.

My close grip is index fingers on smooth.


I just looked at my log - I'm in week 7, so I may test my lifts in 2 weeks.

MonStar
05-14-2002, 08:05 AM
Paul Stagg-
Yeah man awesome increases. Insane CG strength bro!! Hehe only a 10 lbs. difference between your regular bench and CG bench. I am assuming that your triceps are definitely not your weak link in your bench strength huh?

MS

Paul Stagg
05-14-2002, 08:44 AM
Nope.

My sticking point is about a third of the way off the chest, so I need to improve speed, chest, lats, and front delts

Paul Stagg
05-15-2002, 12:05 PM
supposed to train DE Squat, but I must have slept funny last night. Woke up early with quite a bit of neck pain, and I'm still having spasms that hurt so bad I can't function.

Hopefully it will go away by tomorrow.

Paul Stagg
05-20-2002, 07:33 AM
5-17 DE Squat

Box Squat
8x2 @ 225

Ace form. need to bump the weight up. Last set inturrupted by well meaning fellow explaining how dangerous box squats are.

Good Mornings
45x8, 135x5, 185x5, 5

Dropped the third set of 5 as my neck/trap was bothering me. Dropped the rest of the LB work (no pullthrus or hypers to ease off the neck)

Incline Situps
4x15

Leg Ext
3x10 @ 100

Leg curls
2x10 @ 60


5/19 DE Bench

Bench press
8x2 @ 185

3 grips

JM press
3x5 @ 160

Mach OH ext
3x15 @ 80

Hammer Row

3x10 @ 200

1 Arm lat raise
3x12 @ 30

Front plate raise
3x12 @ 35

Hammer curl
2x15 @ 20

Weight Sunday morning was 212 :(

I do look a little leaner, though.

Started keeping track of diet in a log - it seems to be the only way I can stick to it.

MonStar
05-20-2002, 07:45 AM
Paul-
Westide... is this more of a powerlifting type of program or more similar to a bodybuilding type of program. I am just wondering. It seems obvious that its a powerlifting / strength routine but I am just curious.

MS

Paul Stagg
05-20-2002, 07:55 AM
Powerlifting.

I would not suggest it if your goal is asthetic.

MonStar
05-20-2002, 07:58 AM
Okay thanks man, just making sure. ;);)

MS

The_Chicken_Daddy
05-20-2002, 09:37 AM
What did you say to the "well meaning fellow"?

Paul Stagg
05-20-2002, 10:03 AM
I thanked him for his concern. He was humble about it.. he said that he just would hate to see anyone get hurt lifting.

I told him that I'm very careful, and that I am using far sub max weights for low rep sets... and that as many horror stories he heard, I hear that done with proper form, box squats are OK.

Chris Rodgers
05-20-2002, 10:09 AM
You should have given him Dave's phone number.... or at least the website. :D

Paul Stagg
05-21-2002, 07:45 AM
Good morning squat
45x8
2x95x5
135x3
185x3
225x3
245x1
275x1
295x1 PR

Front squat
45x6, 135x7, 135x4

Getting a little better.

Partial deads
3x10 @ 225

Leg ext
3x12 @ 100

Pull down abs
4x15 @ 140

Dieting sucks. That is all.

Adam
05-21-2002, 01:54 PM
Dieting sucks. That is all.

:nod:


Nice PR on the good ams squats too!

Paul Stagg
05-23-2002, 08:12 AM
5-22

ME Bench

DB press

60's x 20, 15, 12

4 mins rest.

REv grip pressdown
3x15 @ 60

Chins
4x6

Seated DB press

3x7 @ 55

Face pull

2x15 @ 60

Hammer curls (alt)
30's x 12
40's x 7

Cardio - 15 mins of intervals on the stairclimber.

Cardio sux.

ElPietro
05-23-2002, 08:17 AM
Originally posted by Paul Stagg
5-22

ME Bench

DB press

60's x 20, 15, 12

4 mins rest.

REv grip pressdown
3x15 @ 60



Hey Paul, I noticed you are doing quite high reps on these two movements for your ME day...was just wondering if this is according to Westside or was there another particular reason you decided to go to this rep range?

beercan
05-23-2002, 08:35 AM
Lookin strong paul.....Entries for the meet have to be postmarked by june 1 ;)

Paul Stagg
05-23-2002, 09:04 AM
The high rep DB presses are a westside thing. Goal is to get 3x20 with 3-5 mins rest.

I was pretty pleased with this.

The assistance stuff can vary from 3 to 20 reps, depedning. I'm doing both high and low reps depending on the lift. The ME refers to just the ME lift (yesterday, DB presses - last week, CGBP), not the entire workout. All assistance stuff is still not taken to failure.

'Can - I *might* come watch, but I'm not driving 4-5 hours, then lifting, then driving back - and can't commit to spending a night there (my wife never knows what her schedule is going to look like, and we are already committed to a couple of other things in June.

I AM doing a push/pull in August. Hopefully a full meet will be a little closer to me around the same time.

Also, I'm pretty sure there will be a full meet in Sept or Oct.

beercan
05-24-2002, 07:03 AM
I think we may be able to do a september or october meet with you.....

We're doing a full in December, and a p/p in july, so I see no reason why we couldn't do one in the middle.

LMK, I'll meet you at 198 :)

Paul Stagg
05-24-2002, 08:06 AM
Great. You'll be fat and happy at 198, and I'll be skinny and pissy.

Keep your eyes open for meets in Southern PA, Delaware, Maryland, or VA. I'm having a hell of a time finding them.

The Push/pull in August is an hour and a half south of me.

I'm hoping the full meet in in the fall is closer. Last year it was.

Where is the full meet you guys are doing in Dec?

beercan
05-24-2002, 10:49 AM
The december meet is in Oceanside, LI, which is great for us, and out friends and family...bad news for you tho LOL

I'm pretty sure I remember a lot of PA meets.....We'll keep an eye out...I have friends in southern PA I can stay with as well, so a meet there would be nice.

Paul Stagg
05-25-2002, 03:45 PM
5/24 DE squat

Box squat
8x2 @ 245

335x1

Good mornings
135x5; 185x5,5,5

Incline situps
3x20

Pull thrus
3x15 @ 100

rope upright row
2x12 @100