Tracking my attempts to be strong

[Szust]

Alright, this is my first journal. I haven't been around the forums very long, and only started weightlifting seriously back in November.

Enough with the background already.
My current PRs are:
285 x1 on Bench
315 x6 on Deadlift
275 x8 on Squat

I started with a 3 day split back in November, eventually moved to a 4 day split, and now want to try Westside.

I did ME Bench yesterday, went like this:

Flat Bench:

Bar x 10 Warm Up
135 x 10 Warm Up

Set up some rack pins to about 3" height off chest:
155 x 3
185 x 3
225 x 3
245 x 3
265 x 1 PR
275 x 0
*The jump from 245 to 265 surprised me. Was a really tough jump. I more than anything wanted to see how heavy I could go. Shows that my triceps are my weak spot.

Incline Bench:

135 x 3
155 x 3
175 x 3
185 x 3
205 x 1
225 x 1
245 x 1 PR
*Stopped at 245. First time I maxed on Incline.

JM Press

135 x 10
155 x 10
155 x 9

[Szust]

If anyone is curious, my bench started at 185 back in November, and don't know about my squat or deadlifts.

[Szust]

Did ME Squat/DL day today. This was the workout:

5 min run

Zercher Squat:
45 x 10 Warm up
135 x 10 Warm up
155 x3
185 x3
205 x3
225 x1
245 x0 (Crapped out at the bottom)
235 x1 PR

Good Mornings
115 x5
125 x5
135 x5
145 x3
165 x2 (Once again, crapped out at the bottom on the third)
155 x3 PR

Hanging Leg Raises (Feet touch the bar)

x3
x4
x4
x3

Russian Twists w/ 35 Pounds

35 x12
35 x12
35 x12

[Szust]

Adding my FitDay journal:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=szust

[Szust]

No love for my journal.

Back/Shoulders/Bicep Day

Chin Ups:
Bodyweight x8
+25 x5
+25 x5
+25 x4

Pendlay Row:
195 x8
205 x8
205 x8

Military Press:
175 x6
175 x4
175 x4

Hammer Curl:
40 x8 (Per arm)
40 x8
40 x8

[bigmoney]

strong inclines man. Now get you squat up to par with your bench!

[Szust]

strong inclines man. Now get you squat up to par with your bench!

Thanks. I've always done swimming and waterpolo so my shoulders have always been strongest. I had to start at practically nothing with legs because I had "tender muscles," according to the school trainer. Something to do with the muscles being too tight. All in all it hurt a ton when I squatted. It was simply solved by massaging my leg using a foam rolling pin.

[Szust]

DE Bench Today:

Flat Bench:
Bar x10 Warm up
135 x10 Warm up

Index inside the smooth grip:
170 x3x3

Thumb distance from smooth grip:
170 x3x3

Pinky finger on ring:
170 x3x3

Weighted Dips:
35 x8
45 x8
55 x7
55 x6

Overhead DB Tricep Extensions:
90 x8 x4

JM Press:
155 x8
160 x8
160 x8

Good workout overall. Triceps are burnt.

[Szust]

Assumed a 340 squat max-

DE Squat/DL Day:

2" Below Parallel Squat:

170 x2 x12

Lunges:

55 lb Dumbbells x8
55 x8
55 x8

Good Mornings:

135 x8
155 x8
155 x8
155 x8 (Felt much better about these today)

[Szust]

Prehab today:

Mile Run

Bodyweight Pullups
x8
x8
x8

Chest Press:
50 lb Dumbbells
x12
x12
x12

Bicep Curls, 30 lb DB's:
x10
x10
x10

Bodyweight Dips:
x 10 (shoulders started to hurt)

Tricep Extensions, 50 lb DB:
x15
x15

Overhead shoulder press, 30 lb DB's
x12
x12
x12

[Szust]

ME Bench Day

Flat Bench:
Bar x10 Warm up
135 x10 Warm up

Flat Bench- Rack pins to about 3" off chest:

160 x3
185 x3
215 x3
250 x1
275 x1 PR
285 x0

Felt like I could have done 280, but stopped there.

Incline Barbell Bench:

145 x3
170 x3
205 x3
230 x1
255 x0
250 x1 PR

255 was really close.

JM Press:

165 x8
175 x8
175 x8
175 x8

Skull Crushers:

100 x8
100 x8
100 x8

My triceps felt the best they've ever felt. I'll be switching the main exercises next week, so I won't be able to push those exercises for a while.

[iluvhawtchix]

First off, how the **** do you say your name? And secondly, nice work man. You just really need to get your squats stronger...running more might help you generally as well.

Keep lifting.
-iluvhawtchix

[killxswitch]

Good work in here. You started about a month before me, but you're a lot stronger! Good luck with your westside experimentation.

[Szust]

Thanks guys.

My name is actually pronounced "Shoost." Like... shoe, with an st at the end.

I'll be pushing the squats pretty hard too. It's an easy way to get my total up. They'll eventually be way better than my bench.

[Szust]

ME Leg/DL Day:

Zercher Squat:
Bar x10
135 x8
155 x3
185 x3
205 x3
225 x1
245 x0
(Really wanted it)
245 x1 PR

Good Morning:
135 x5
145 x5
155 x5
175 x3
185 x3 PR
195 x2

Didn't do abs because I went to the gym with my cousin and his friend. I'll carry them over to tomorrow's workout. Overall, pretty happy with a 10 lb increase in the Zercher and 20 in the Good Morning.

[Szust]

Back/Shoulders/Bicep Day:

Chin Ups - Bodyweight +25 lbs:

x6
x6
x6
x6

Pendlay Row:

205 x8
205 x8
205 x8

Military Press:

175 x5
175 x5
175 x5

Hammer Curls:

50 lb Dumbbells x8
50 x8
50 x8

I felt really good about the chin ups. I'll be upping the weight to 30 lbs next week.

[killxswitch]

Nice zercher squat PR, especially after missing the first attempt.

[iluvhawtchix]

were your good mornings zercher good mornings or normal-- I've been reading up on the Zercher technique and wanted to try it out. Thoughts?

[Szust]

were your good mornings zercher good mornings or normal-- I've been reading up on the Zercher technique and wanted to try it out. Thoughts?

I've been doing normal good mornings. I haven't done enough of the regular to attempt the Zercher Good Mornings. I imagine they would be more like SLDLs.


Nice zercher squat PR, especially after missing the first attempt.

I thought back to my journal and remembered all the remarks about my squat, so I did it for you guys.

[Szust]

DE Bench Day:

Flat Bench:
Bar x10 Warm up
135 x10 Warm up

Index inside the smooth grip:
170 x3x3

Thumb distance from smooth grip:
170 x3x3

Pinky finger on ring:
170 x3x3

Weighted Dips:

Bodyweight +55 x8
BW +60 x8
BW +60 x6
BW +60 x5

Seated Overhead Tricep Extensions:

100 x8
100 x8
100 x8
100 x8

JM Press

175 x8
175 x7
175 x8
175 x6

My triceps feel beastly.

[killxswitch]

I thought back to my journal and remembered all the remarks about my squat, so I did it for you guys.

Aw, now I feel all fuzzy and warm. Nice dips! No wonder your bench is so big, your triceps must be monsters. Or beasts, as you say. Everything looks good in here on DE bench day. I should really look up JM presses, I see lots of people doing them but I have no idea what they are.

[Szust]

Aw, now I feel all fuzzy and warm. Nice dips! No wonder your bench is so big, your triceps must be monsters. Or beasts, as you say. Everything looks good in here on DE bench day. I should really look up JM presses, I see lots of people doing them but I have no idea what they are.

JMs are incredible. It's half a close grip bench press, half tricep extension.

[Szust]

DE Leg/DL Day:

Box Squats, 2" below parallel:

185 x2 x12

Good Mornings:

175 x6
165 x8
165 x8
165 x8

Romanian Dead Lifts:

185 x8
185 x8
185 x8

I could have gone heavier on the RDLs, but my lower back was fried.

[Szust]

Prehab day:

8 min. Mile Run

Chin ups:
Bodyweight x8
x8
x8

Flat Bench Dumbbell Press:
55 lbs DBs x15
55 x15
55 x15

Dumbbell Bicep Curls:
35 lbs x10
35 x10
35 x10

Reverse Hyper Machine:

Light weight x12
x12
x12

[killxswitch]

I looked up JM presses, they are exactly what you said they were. Neat.

Keep up the hard work Szuster.

[Szust]

Late entry today. Decided to skip my off day because I'm going to be without a gym from Monday to Wednesday, so I'm purposely overtraining just a bit.

ME Bench Day:

Floor Bench:

Bar x10
135 x10
165 x3
190 x3
225 x3
260 x1
265 x0
265 x0

Really disappointed I missed those two.

Dumbbell chest press:

100 lb DB's x8
100 DBs x8
100 DBs x8

JM Press:

175 x8
185 x8
185 x8
185 x5

Stopped there. I was starting to feel the wear.

[Szust]

Big day today.

ME Leg/Deadlift Day:

Deadlift:
45 x10
135 x10
225 x3
255 x3
290 x3
345 x1
380 x1 PR
405 x0

I blasted through 380, and missed 405 on lockout. I am a little overtrained, and forgot to eat my power bar this morning. I'll get those 4 plates next week.

Rack Pulls (Right below Knee):

225 x5
245 x5
255 x5

Hanging Leg Raises:

x4
x3
x3
x2

Russian Twists:

45 lb plate x5 to each side
x5
x5

[killxswitch]

Nice pulling bro. If 380 was that easy then with rest you should hit 405 no problem next week.

[Szust]

I'm back. Came back a day early. Had only 2 days of rest, but it was adequate.

Back/Shoulders/Bicep day:

Military Press:

45 x10
115 x10

175 x6
175 x3
175 x5
175 x3

Chin Ups:

Bodyweight +30 lbs x5
BW +30 x4
BW +30 x3
BW +30 x3

Pendlay Row:

215 x8
215 x8
215 x8

Hammer Curl:

60lb Dumbbells x8 (each arm)
60 DB's x8
60 DB's x8

[Szust]

DE Bench Day:

Flat Bench:

Bar x10 Warm up
135 x10 Warm up

Index inside the smooth grip:
175 x3x3

Thumb distance from smooth grip:
175 x3x3

Pinky finger on ring:
175 x3x3

I have to start varying the weights for each. My close grip bench max is definitely not 285, so I feel I'm going slower than I should.

225 x8

Shouldn't have done these, but I wanted to make sure I remembered how to actually bench. These were easy.

Weighted Dips:

Bodyweight +60 x8
BW +65 x8
BW +65 x7
BW +65 x6

Skull Crushers:

100 lb EZ Bar x8
100 EZ Bar x8
100 EZ Bar x8

JM Press:

175 x8
175 x8
175 x6
175 x5

I missed that I did 185 on JM last week, but I also did Skull Crushers rather than tricep extensions, so I was already done by then. I'll be maxing my bench soon. Probably after next week's cycle.

[Szust]

DE Leg/DL Day:

Box squats 2" below parallel:

205 x2 x12

That's all I was able to do. I walked into my gym at 4 PM, started working out, then around 4:30 the girl at the front desk turned everything off, and I asked her what was going on. Apparently the gym was supposed to close at 4 PM. She didn't even comment on me walking in at closing time, and let me go on about my business. Very awesome customer service. And she's cute.

[Szust]

I tossed the weight around like kid's toys today.

ME Bench Day:

Flat Bench:

Bar x10
135 x10

Floor Press:

145 x3
185 x3
210 x3
245 x1
270 x1 (This FLEW up)
280 x0
275 x1 PR

Dumbbell Chest Press:

100 x10! PR
100 x8
100 x5

JM Press:

185 x8
185 x6
185 x8

So, 15 pound increase on my floor press, and a 2 rep increase on my 100 pound dumbbell chest press. Great great day today. Tomorrow I'll be going for 405 on deadlift.

[killxswitch]

Wow, 100 x 10 had to feel incredible. That's great man, really great. The floor press is excellent as well. Good luck on the deadlift PR attempt.

[Szust]

Yesterday-

ME Legs/DL Day:

Deadlift:

45 x10
135 x10
225 x3
265 x3
305 x3
365 x0
365 x0
365 x0

I could not believe that I stalled at 365. It could possibly be explained by my lack of good mornings in the week prior, or maybe I injured myself the week before doing too much weight with improper form. Who knows? I was still upset. Next time I do deads I'll destroy 405, guaranteed.

Good Mornings:

165 x8
165 x8
165 x8

Glute Ham Raises (Assisted):

Bodyweight x5
BW x5
BW x5

I couldn't do a single one without assistance from my arms. Weak point???

Ended there. What a bad day at the gym.

[Szust]

Back/Shoulder/Bicep Day:

Military Press:

175 x5
175 x4
175 x3

These are starting to suck. I think I'll switch to seated for a bit. Any advice/encouragement?

Chin Ups:

Bodyweight +30 x5
+30 x5
+30 x4
+30 x4

Pendlay Row:

225 x7
225 x8
225 x6

These are extremely exhausting.

Hammer Curls:

65 lb DB's x8 (each arm)
65 x8
65 x8

My back continues to progress swimmingly. Looking forward to (DE) bench tomorrow.

[Szust]

Bench days always go well.

DE Bench-

Flat Bench:

45 x10
135 x10

Index inside the smooth grip:
165 x3x3

Thumb distance from smooth grip:
170 x3x3

Pinky finger on ring:
175 x3x3

Weighted Dips:

Bodyweight +65 x8
BW +70 x8
BW +70 x8
BW +70 x6

Skull Crushers:

110 lb EZ Bar x8
110 EZ Bar x8
110 EZ Bar x8

JM Press:

185 x8
185 x7
185 x7

[Szust]

DE Leg Day:

Box Squats, 2" below parallel:

175 x2 x12

Squat ATG:

225 x8

Good Mornings:

175 x8
175 x8
175 x8
175 x8

Deadlift:

225 x5
315 x5
315 x1

I did deadlifts to perfect my technique.

Weighted Sit Ups on decline:

25 x10
35 x10
35 x10
45 x10

[Viking_Power]

The numbers on your GMs are really improving fast. Can you tell a difference in your squats with all the improvment with the GMs?

[Szust]

The numbers on your GMs are really improving fast. Can you tell a difference in your squats with all the improvment with the GMs?

Yeah. Most definitely. I feel much more explosive out of the hole. I'll do a squat max within a few months to really see how much I've progressed. It's also tremendously helped my deadlifting.

[Viking_Power]

Yeah. Most definitely. I feel much more explosive out of the hole. I'll do a squat max within a few months to really see how much I've progressed. It's also tremendously helped my deadlifting.

Well, thats some great improvement. I'm really going to need to start incorporating them into my routine.

[Szust]

ME Bench Day:

Close Grip Bench:

45 x10
135 x10
150 x3
175 x3
205 x3
245 x1
255 x1 PR
265 x1 ???

255 was easy, but I had a questionable spot on that last one. I'm more than sure the (random) spotter was pulling up as hard as he could. I'll keep 255 as my PR and go for 265 next week.

Incline Dumbbell Press:

90 x5

Manned up

90 x10
90 x8

JM Press: These are brutal after CG Bench Press

185 x8
185 x7
185 x5

[Szust]

ME Legs/DL Day:

3 min. run
Dynamic Stretches

Bent Knee Good Mornings:

45 x10
95 x10

135 x5
145 x5
155 x5
165 x3
175 x3 PR
185 x1

Stiff Legged Deadlifts:

225 x8
245 x7
245 x8

Decline Sit Ups:

45 lbs x10
50 lbs x10
50 lbs x10

[Szust]

Back/Shoulder/Bicep day:

Warm up

Weighted Chin Ups:

Bodyweight x5
BW x5
BW +30 x5
BW +30 x5
BW +30 x5
BW +30 x5

Got it 4 times. 35 coming next week.

Military Press:

175 x5
175 x5
175 x4

I'm starting to feel way better about these, finally. I was lacking in my core strength.

Pendlay Row:

225 x8
225 x6
225 x6

My back was hurting from DOMS from the SLDL's from yesterday. Love these regardless.

Hammer Curls:

60 lb DB's x8 (each arm)
60 lb DB's x8
60 lb DB's x8

Sweet day today. I was chatting with one of the trainers and bodybuilders at the gym. Had some funny conversations going and the 3 of us helped one guy with his SLDL technique. Great time.

[Szust]

DE Bench:

Flat Bench:

Bar x10 Warm up
135 x10 Warm up

Index inside the smooth grip:
165 x3x3

Thumb distance from smooth grip:
170 x3x3

Pinky finger on ring:
175 x3x3

225 x9

Weighted Dips:

Bodyweight +75 x8
BW +75 x8
BW +75 x8
BW +75 x4

Seated Overhead Tricep Extensions:

100 x8
100 x8
100 x8

[Szust]

DE Legs Day:

Box Squat 2" Below Parallel-

190 x2 x12

Deadlift:

225 x5
315 x4
315 x1

Good Mornings:

185 x8
185 x6
185 x8 ? Not sure if my ROM was ok.

Weighted Decline Abs:

50 lb x10
50 x10
50 x10

[Szust]

ME Bench Day-

Threw the weight around like kids toys today.

Close Grip Bench Press:

45 x10
135 x8
155 x3
180 x3
205 x3
245 x1
265 x1 PR +10 over previous
270 x0 Feel like the spotter pulled too soon, but it would have been a grinder if I pulled it off.

Incline Dumbbell Press:

90 x10
90 x10
90 x8

Felt great on those. Soon I'll get 100 x10 on incline.

JM Press:

185 x8
185 x8
185 x8

Amazing day today.

[Szust]

Yesterday's workout- ME Legs Day

Bent Knee Good Mornings:

45 x10
95 x8
135 x3
145 x3
155 x3
165 x3
175 x3
185 x3 PR

Stiff Legged Dead lifts:

245 x6
245 x4
245 x6

I was having a hard time with my form.

Hanging Leg Raises:

Bodyweight x3
BW x4
BW x3
BW x4

Today, after having done this workout yesterday, my lower back feels better than ever. The bent knee good mornings are great for flexibility and alleviating any kind of tightness or pain. I feel like I might rotate them out with regular good mornings on my DE day every week.

[Szust]

Back/Shoulder day

Military Press:

175 x6
175 x5
175 x4

Chin Ups:

Bodyweight +35 x4
BW +35 x4
BW +35 x3
BW +35 x3

Pendlay Row:

225 x8
225 x8
225 x8

Hammer Curl:

60lb DB's x8 (each arm)
60lb DB's x8
60lb DB's x8

Very solid day. Military press went up, went heavier on chins, Pendlay rows felt great, and the hammer curls were easy.

[Szust]

DE Bench Day-

Flat Bench:

Bar x10 Warm up
135 x10 Warm up

Index inside the smooth grip:
165 x3x3

Thumb distance from smooth grip:
170 x3x3

Pinky finger on ring:
175 x3x3

225 x8

Weighted Dips:

Bodyweight +75 x6
BW +75 x7
BW +75 x6
BW +75 x7

Skull Crushers:

100 lb EZ Bar x8
110 EZ Bar x8
110 EZ Bar x8
110 EZ Bar x8

I used a closer grip with these. Didn't feel much of a difference.

[Szust]

DE Legs Day:

Box Squat 2" Below Parallel-
210 x2 x12

Squat:

225 x8

So I worked on my form, and got the bar a little lower on my back. What a difference this makes. 225 x8 felt like an easy warm up.

Good Mornings:

185 x8
190 x8
190 x8

These felt utterly amazing.

Weighted Decline Abs:

50 lb x10
55 x10
55 x10

Russian Twists:

45 x7 (each side)
45 x7
45 x7

[Szust]

ME Bench Day-

So I'm vacation and don't have a spotter in order to do an actual bench, so instead I did pin presses.

Flat Bench:

45 x10
135 x8

Pin Presses about 3" off chest:
165 x3
190 x3
225 x3
260 x1
280 x1!
290 x1!!
300 x1!!!!! PR

25 Pound PR!!!

Dumbbell Flat Bench Press:

100 x8
100 x8
100 x6

JM Press:

185 x8
185 x7
185 x7

I almost shouted with glee when I hit 300. It wasn't even a grinder. It came up smoothly.

[iluvhawtchix]

man that's awesome... i've been lazy lately, and haven't been able to hit the gym, but way to get me pumped again! dude that's ****ing awesome. what a PR.

way to stick to it. keep up the good work. let's see 400 next.

[Szust]

ME Legs Day:

Squat:

Bar x10
135 x10
205 x3
240 x3
275 x3
320 x1
340 x0
340 x1 PR

Got it! First time I've been under so much weight. My squat and deadlift weights should be going up quickly now that I've perfected the form under heavy weight.

Bent Knee Good Morning:

135 x8
135 x8
135 x8

Leg Raises:

Bodyweight x15
BW +10 lbs x10
BW +10 lbs x10

[Szust]

Back/Shoulder/Bicep Day:

Seated Overhead Press:

175 x7
175 x6
175 x5

Chin Ups:

Bodyweight +35 x4
BW +35 x4
BW +35 x4
BW +35 x4

Pendlay Row:

230 x8
230 x8*
230 x8*

*The last 2 or 3 on these didn't touch my chest, so no full ROM. I'll keep this weight until I can do it.

Hammer Curls:

65 x8 each arm
65 x8
65 x8

I love back days.

[Szust]

DE Bench Day-

Flat Bench:

Bar x10 Warm up
135 x10 Warm up

Index inside the smooth grip:
165 x3x3

Thumb distance from smooth grip:
170 x3x3

Pinky finger on ring:
175 x3x3

Skull Crushers:

110 x8
115 x8
115 x8
115 x8

Oh baby.

Seated Overhead Tricep Extensions:

100 x10
100 x10
100 x10

JM Press:

185 x8
185 x8
185 x8

[Szust]

DE Legs Day:

Box Squat 2" Below Parallel-
170 x2 x12

Good Mornings:

190 x8
195 x8
195 x8

Weighted Crunches:

50 lb x10
50 x10
50 x10

Side Bends:

50 x10 each side
50 x10
50 x10

[Szust]

ME Bench Day:

Flat Bench:

45 x10
135 x8
170 x3
200 x3
225 x3
270 x1
290 x0
290 x1 PR

I think the JM presses on DE day are killing me. I'll not do it and see if I can break 300 next week. 10 more pounds!

Skull Crushers:

120 x8
120 x8
120 x8

JM Press:

185 x8
185 x8
185 x6

[Szust]

ME Leg/DL Day:

Squat:

45 x10
135 x8
205 x3
240 x3
275 x3
320 x1
345 x1
355 x1! PR

I felt like Samson under so much weight. 15 pound PR!

Deadlift:

315 x5 (Sumo)
315 x5 (Conventional)

Stopped there. Didn't focus on hook grip so my bicep was in slight pain after the second set.

Hanging Leg Raises:

Bodyweight x4
BW x4
BW x3

Russian Twists:

25 x8
25 x8
25 x8

I did these on the floor rather than a decline bench. It felt much harder.

[Szust]

Back/Shoulder/Bicep day:

Military Press:

175 x6
175 x5
175 x5

Well, I'm not stalling, just moving really, really slowly.

Chin Ups:

30 lbs + BW x4
30 + BW x3
30 + BW x1

My bicep hurt from the deads yesterday... need to remember to hook grip.

Pendlay Row:

230 x8
230 x8
230 x8

Hammer Curls:

65 x8
65 x8
65 x8 each arm

[Szust]

DE Bench Day 8/8/08:

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
165 x3 x3

Thumb distance from smooth grip:


170 x3 x3

Pinky finger on ring grip:

175 x3 x3

Weighted Dips:

75 x8
75 x7
75 x7

Seated Overhead Tricep Extensions:

105 x10
110 x8
110 x7

DE Leg Day 8/9/08:

2" Below Parallel Box Squat:

195 x2 x12

Good Mornings:

195 x8
200 x8
200 x8

Weighted Sit Ups:

55 x10
55 x10
55 x10

Side Bends:

55 x10
55 x10
55 x10

ME Bench Day 8/11/08:

Flat Bench:

45 x10
135 x8
175 x3
205 x3
230 x3
275 x1
295 x1
300 x1! PR

Got the big 300 on bench today. Couldn't be happier with my progress right now.

JM Press:

190 x8
190 x8
190 x8

Stopped there. Had to go buy a suit. My last one doesn't fit me, I've gotten too big, heh heh heh.

[Viking_Power]

Nice work on the 300 man!

[ShooterX]

Lotsa PRs in this Journal, thats Cool.

What Weight Class are you?

[Szust]

Lotsa PRs in this Journal, thats Cool.

What Weight Class are you?

Haven't competed yet. Plan on doing it in the under 242 class. I'm at 250 right now, in a bulking phase.

[Darracq]

Nice work, i think you are hitting your shoulders to often but its your call, i would put them on a bench day and change the weights up, do more reps some days and less the other,

[Szust]

Nice work, i think you are hitting your shoulders to often but its your call, i would put them on a bench day and change the weights up, do more reps some days and less the other,

With the reps do you mean with the accessory work? Like... 6 x 205 JM Press one day and 8 x 195 another? And I should put Military press on ME bench only, or DE as well?

[Szust]

ME Leg Day:

Zercher Squat:

45 x10
95 x8
145 x3
170 x3
190 x3
230 x1
250 x0
250 x1 PR

Not bad.

SLDL's:

235 x8
245 x6
255 x6

These were easier than before.

Abs

[Szust]

Back/Shoulder/Bicep Day:

Military Press:

180 x5! PR
180 x4
180 x4

Weighted Chin Ups:

Bodyweight +35 x3
BW +35 x3
BW +35 x3
BW +35 x3

Pendlay Row:

230 x8
230 x8
230 x6

Hammer Curl:

70 x8 (each arm)
70 x8
70 x8

I would be disappointed with today's workout were it not for the 180 x5 military press.

[Szust]

DE Bench Day:

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
165 x3 x3

Thumb distance from smooth grip:
170 x3 x3

Pinky finger on ring grip:
175 x3 x3

Weighted Dips:

75 x8
75 x3
75 x7

My bicep was killing me.

Seated Overhead Tricep Extensions:

110 x10
110 x10
110 x8

DE Leg Day:

2" Below Parallel Box Squat:
215 x2 x12

Good Mornings:

200 x8
205 x8
205 x8

Weighted Planks:

Bodyweight +50 lbs x1 min
BW +50 x1 min

ME Bench Day:

Incline Bench:

45 x10
135 x8
150 x3
175 x3
200 x3
235 x1
250 x1
260 x1 PR

I'm really happy about that.

Skull Crushers:

120 x8
120 x8
120 x8

I stopped there before my bicep started acting up.

ME Leg Day:

Zercher Squat:

45 x10
95 x8
150 x3
175 x3
200 x2
235 x1
255 x1
260 x1

This was awesome to do.

Rack Pulls Below Knees:

315 x6
335 x6
335 x6

Weighted Decline Sit Ups:

Bodyweight +10 lbs (behind head) x8
BW +10 x8
BW +10 x8

[Szust]

Shoulder/Back/Bicep Day:

Overhead Press:

45 x10
95 x8

180 x5
180 x5
180 x2

Heh, so I got x5 two times... but could only do 2 on the last one. Didn't rest enough I guess between sets.

Chin Ups (Palms facing me):

Bodyweight +35 lbs x4
BW +35 x5
BW +35 x5

Pendlay Row:

230 x8
230 x8
230 x7

I kept good form and touched my chest every time. I'll move up the weight next week.

Hammer Curls:

70 x8 (each arm)
70 x8
70 x8

I am tired...

[ShooterX]

Impressive lifting, Consistently hitting PRs....thats cool

[Szust]

Impressive lifting, Consistently hitting PRs....thats cool

Thanks. Appreciate it.

DE Bench Day:

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
165 x3 x3

Thumb distance from smooth grip:
170 x3 x3

Pinky finger on ring grip:
175 x3 x3

Weighted Dips:

80 x7
80 x7
80 x5

I erred on the side of caution earlier this week, and now it's paying off.

Seated Overhead Tricep Extensions:

120 x7
120 x8
120 x8

[Szust]

DE Leg Day:

2" Below Parallel Box Squat:
175 x2 x12

Good Mornings:

205 x8
205 x8
205 x8

Weighted Planks:

Bodyweight +50 lbs x1 min
BW +50 x1 min
BW +50 x1 min

[Szust]

ME Bench Day:

Incline Bench:

45 x10
135 x8
155 x3
185 x3
205 x3
245 x1
265 x1 PR
265 x0

The one I made was a 5 second grinder. Barely got it.

Dumbbell Chest Press:

100 lb DB's per arm x10

Skull Crushers:

120 x8
120 x8
120 x8

Tate Press:

35 lb DB's x12
45 lb DB's x8
45 lb DB's x8

[Szust]

Ohh baby. Made some noise at the gym today.

ME Legs Day:

Deadlift:

135 x10
185 x6
230 x3
275 x3
305 x3
365 x1
395 x1
405 x1 PR

Four plates per side felt amazing.

Squats:

225 x8
225 x8
225 x8

Weighted Decline Sit Ups (Behind the head):

10 x8
15 x8
15 x8

Russian Twists:

40 x8
40 x8
40 x8

[Szust]

Shoulders/Back/Bicep Day:

Overhead Press:

45 x10
95 x8
180 x5
180 x1 (Nearly blacked out and dropped the weight, I held my breath too long)
180 x4
180 x3

Chin Ups:

Bodyweight +35 x7
BW +35 x6
BW +35 x5

Pendlay Row:

235 x8
235 x6
235 x5

Hammer Curls:

75 x8 Each Arm

[Szust]

DE Bench Day:

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
165 x3 x3

Thumb distance from smooth grip:
170 x3 x3

Pinky finger on ring grip:
175 x3 x3

Weighted Dips:

80 x8
80 x8
80 x7

Seated Overhead Tricep Extensions:

120 x8
120 x8
120 x8

[Szust]

DE Leg Day:

2" Below Parallel Box Squat:
195 x2 x12

Squats:

275 x8

Good Mornings:

205 x8
210 x8
210 x8

Weighted Leg Raises:

Bodyweight +30 x8
BW +30 x8
BW +30 x8

[Viking_Power]

Man your GMs just keep looking better all the time. I'm gunna have to try some tomorrow. Nice lifting bro.

[Szust]

Man your GMs just keep looking better all the time. I'm gunna have to try some tomorrow. Nice lifting bro.

I feel much much stronger now. I pulled 405 easy off the floor earlier this week, and I think I can attribute it to the heavy GM's I've been doing. My squats are also becoming much easier. The box squats felt like cake today, and the 8 reps of 275 were done without problem. GM's really are the holy grail of lower body.

[Coke]

Pretty good journal man, been raising up all summer.

[killxswitch]

Keep up the hard work Szuster.

[Szust]

ME Bench Day

Flat Bench:
45 x10
135 x8

Pin Presses about 3" off chest:
180 x3
210 x3
240 x3
285 x1
305 x1 PR
315 x0

I got too excited when I saw 3 plates.

Skull Crushers:

125 x8
125 x8
125 x7

I had to get to dinner.

[Szust]

ME Legs Day

Deadlift:

135 x10
185 x8
245 x3
285 x3
325 x3
385 x1
415 x1!
425 x1!! PR

Another 20 pounds, oh yeah!

Squats:

275 x6
275 x1

I almost pooped myself on that last squat. The DL's destroyed my legs.

Weighted Abs on decline (weight behind head):

20 x8
20 x8
20 x8

Russian Twists on decline:

45 x8
45 x8
45 x8

[Szust]

Shoulder/Back/Bicep Day

Overhead Press:

180 x7!
180 x5
180 x3

Weighted Pull Ups:

Bodyweight +35 x6!
BW +35 x5
BW +35 x5

Pendlay Rows:

235 x8
235 x8
235 x6

Bicep Curls (It's been so long):

50 x8
50 x8
50 x8

[Szust]

DE Bench Day

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
165 x3 x3

Thumb distance from smooth grip:
170 x3 x3

Pinky finger on ring grip:
175 x3 x3

Weighted Dips:

80 x8
80 x7
80 x7

Seated Overhead Tricep Extensions:

120 x10
120 x8
120 x8

[killxswitch]

Damn 425! Nice!

[Szust]

DE Legs Day

DE Leg Day:

2" Below Parallel Box Squat:
215 x2 x3

225 x2 x9

I can still do these very fast. My legs are so much stronger.

SLDLs:

275 x7 (Both hands facing inward)
275 x4
275 x7 (Alternating Weak Grip)
275 x4

Hanging leg raises:

x6
x6
x5

My core is coming along nicely.

Side Bends:

55 x8
55 x8
55 x8

[Szust]

ME Bench Day

Flat Bench:

45 x10
135 x8

Floor Press:
165 x3
190 x3
225 x3
260 x1
280 x1
285 x1 PR +10 lbs. I'm always mentally prepared for heavy lifts now. I love westside.

Bench Dumbbell Press:

100lb DB's x13

That ties my previous best. I was hoping for 14.

Skull Crushers:

125 x8
125 x8
125 x8

Tate Press:

45 x8
45 x8
45 x8 each arm

Really good day in the gym for me.

[killxswitch]

Congrats on the PR, that's a lot of weight for a floor press man. Really impressive. One day I'm gonna hit you up for some westside advice when I get tired of 3x5 and 5x5. It seems to really be working out for you.

[Szust]

ME Legs Day

Good Mornings:

45 x10
135 x8
150 x3
175 x3
200 x5
235 x3
240 x3
245 x3 PR +60 pounds! Good progress on these.

I'm a moron and forgot to do reps of 5 for warm up.

Squats:

225 x12

I would have gone further but my boxers tore.

Weighted Decline Abs:

20 x8
20 x8
25 x5 + x3 I write that because I took maybe a 5 second rest for the last 3.

Russian Twists:

45 x8
45 x8
45 x8

[Szust]

Congrats on the PR, that's a lot of weight for a floor press man. Really impressive. One day I'm gonna hit you up for some westside advice when I get tired of 3x5 and 5x5. It seems to really be working out for you.

Thanks kxs. I'm very happy with the progress I've had thus far. By no means do I know all there is to westside, but I'll be happy to help you with my limited knowledge.

[Viking_Power]

ME Legs Day

Good Mornings:

45 x10
135 x8
150 x3
175 x3
200 x5
235 x3
240 x3
245 x3 PR +60 pounds! Good progress on these.



Wow, your just killing those GMs. Great progress from the start.

[Szust]

Wow, your just killing those GMs. Great progress from the start.

Thanks. I can attribute that to noobie gains, but the GMs have noticeably made my deadlift and squat stronger, and my hams have blown up, hence the torn boxers today.

[Szust]

Shoulders/Back/Biceps Day

Overhead Press:

185 x4 PR
185 x3
185 x3

These were amazing.

Weighted Pull Ups:

Bodyweight + 40 x3
BW +40 x3
BW +40 x3
BW +40 x3

Pendlay Row:

235 x8
235 x7
235 x7

These are difficult.

Hammer Curls:

75 x8
75 x8
75 x8 each arm

[Szust]

DE Bench Day:


Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
165 x3 x3

Thumb distance from smooth grip:
170 x3 x3

Pinky finger on ring grip:
175 x3 x3

Flat Bench:

225 x12

Weighted Dips:

85 x7
85 x4
85 x6

Seated Overhead Tricep Extensions:

120 x10
120 x10
120 x9

[Shangers]

As someone who also suffered from having to workout at the Z Center, I had to get creative with a lot of my ME and DE workouts. It's tough doing Westside at the Z center since there isn't any equipment there, but you can play around with a lot of the stuff.

For ME bench, I went into the boiler room in our house and found a 2x4 and sawed it in half and glued it together. I used to smuggle that into the gym so I could do 2 boards bench. Just stick the board under your shirt and it should hold in place while you bench. You'll get a LOT of funny looks but chances are you're the only one with 3+plates on the bar haha.

For box squats, I'm assuming you are using the aerobic step boxes and stacking em up to the right height? One really good assistance exercise that I did a lot was GMs from the pins. It's not quite the same as doing a goodmorning with the bar hanging from chains but it's still works. Set the pins in the rack to waist height and start with the bar on the pins. Wedge yourself in and do a GM. This works well with the 3 bench/squat rack thingys right behind the 2 olympic lifting platforms/squat racks since you can put your feet right up against the sides and really practice spreading your knees as you come up.

Also, you can rig a glut ham raise as well with the cable pullies. Me and this other guy used to do this. You need one of those foam pads and a tricep rope pull down thingy. Have your friend hold your ankles to the ground and have your back facing the weight stack and your knees on the foam pad. Grab the rope overhead and set the weight to something light. The heavier the weight stack, the easier it is. Just let your self fall and try to get up using your hamstrings + whatever weight is pulling you upwards. That worked pretty well.

G'luck and keep me posted if you go and compete.

[Szust]

As someone who also suffered from having to workout at the Z Center, I had to get creative with a lot of my ME and DE workouts. It's tough doing Westside at the Z center since there isn't any equipment there, but you can play around with a lot of the stuff.

For ME bench, I went into the boiler room in our house and found a 2x4 and sawed it in half and glued it together. I used to smuggle that into the gym so I could do 2 boards bench. Just stick the board under your shirt and it should hold in place while you bench. You'll get a LOT of funny looks but chances are you're the only one with 3+plates on the bar haha.

For box squats, I'm assuming you are using the aerobic step boxes and stacking em up to the right height? One really good assistance exercise that I did a lot was GMs from the pins. It's not quite the same as doing a goodmorning with the bar hanging from chains but it's still works. Set the pins in the rack to waist height and start with the bar on the pins. Wedge yourself in and do a GM. This works well with the 3 bench/squat rack thingys right behind the 2 olympic lifting platforms/squat racks since you can put your feet right up against the sides and really practice spreading your knees as you come up.

Also, you can rig a glut ham raise as well with the cable pullies. Me and this other guy used to do this. You need one of those foam pads and a tricep rope pull down thingy. Have your friend hold your ankles to the ground and have your back facing the weight stack and your knees on the foam pad. Grab the rope overhead and set the weight to something light. The heavier the weight stack, the easier it is. Just let your self fall and try to get up using your hamstrings + whatever weight is pulling you upwards. That worked pretty well.

G'luck and keep me posted if you go and compete.

Thanks a ton Shang. I appreciate all the advice. I am in fact using the aerobic step up platforms, and I'll make sure to get the 2x4 and replace the bench pin presses. I just wasn't sure how the Z-Center employees would react to me lugging around a piece of wood, ha ha. And today is my DE Leg day, so I'll try out the concentric GM's.

[killxswitch]

If you somehow think it would be less weird you could always use phone books. They might be more stable on your chest than the wood. Nice job on the OHPs, very heavy.

[Szust]

I did DE legs last week, but forgot what I did.

ME Bench Monday 15th.

Flat Bench:

45 x10
135 x8

Floor Press:

170 x3
200 x3
225 x3
270 x1
290 x1 PR
295 x0

Would have liked 295, but it wasn't necessary. No need to keep going.

Skull Crushers:

125 x8
125 x8
125 x8

Tate Press:

45 x8
45 x8
45 x8

[Szust]

Back/Shoulders/Biceps Day

Seated Overhead Press:

185 x6
185 x6
185 x5

Weighted Pull Ups:

Bodyweight +40 x4
BW +40 x3
BW +40 x3

Seated Cable Rows:

220 x8
240 x8
240 x8

Hammer Curls:

75 x8
75 x8
75 x8 each arm

[Szust]

DE Bench Day

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
170 x3 x3

Thumb distance from smooth grip:
175 x3 x3

Pinky finger on ring grip:
180 x3 x3

Weighted Dips:

85 x8
85 x8
85 x7

Seated Overhead Tricep Extensions:

120 x10
120 x10
120 x10

[Szust]

ME Bench Day (Today)

Flat Bench:

45 x10
135 x8

Close Grip Bench (Index finger in smooth):

160 x3
185 x3
210 x3
270 x1 (I meant to put 250. I did the rep, and was surprised to learn I had put an extra 20 lbs on, ha ha)
275 x1 PR

This was quite a grinder. Didn't lose form though, so I was happy about that.

Skull Crushers:

130 x8
135 x8
135 x8

JM Presses:

190 x8
190 x8
190 x8

[iluvhawtchix]

i think you should blog even when you're at school. i went to the trouble of making this horrendous account, the least you could do is update.

[Viking_Power]

Nice job on the PR. Way to push out the 270 when you thought it was 250!

[Szust]

i think you should blog even when you're at school. i went to the trouble of making this horrendous account, the least you could do is update.

Ha ha, hey, I haven't missed recording a workout yet. I'm starting legs again tomorrow after the stupid ankle injury.

[Szust]

Tuesday 9.23.08

ME Legs Day

So I came back this week after my ankle injury.

Good Mornings:

45 x10
95 x8
150 x5
175 x5
200 x5
235 x3
250 x2
250 x3 PR

I got kind of lazy on the first failed attempt. Manned up on the next one and just did it.

Squats:
225 x10

These caught me by surprise. The first one made me remember I hurt my ankle, but it wasn't too bad. I only went to 10.

Weighted Decline Situps:

25 x8
25 x8
25 x8

I do these holding the weight behind my head

Russian Twists:

55 x8
55 x8
55 x8

[Szust]

Nice job on the PR. Way to push out the 270 when you thought it was 250!

Yeah, my friend was spotting and couldn't believe it was that hard for me to put up to 250. It's funny that neither of us noticed we made the mistake.

[Szust]

I skipped lifting yesterday. I had a night test.

Shoulders/Back/Biceps day

Overhead Press:

45 x10
95 x8
185 x1
185 x1
185 x3
185 x3

I'm not sure what hit me with these.

Weighted Pullups:

Bodyweight +40 lbs x5
BW +40 x4
BW +40 x4

These surprised me, and they felt great. Heh, they're hard at 248 bodyweight.

Pendlay Rows:

235 x8
235 x8
235 x8

These were solid. Very little jerking. Mostly biceps and arms.

Hammer Curls:

80 x8 each arm
80 x8
80 x8

[Szust]

DE Bench Day 9.27.08

DE Bench Day

Flat Bench:

45 x10
135 x10

Index finger in smooth grip:
170 x3 x3

Thumb distance from smooth grip:
175 x3 x3

Pinky finger on ring grip:
180 x3 x3


Weighted Dips:

85 x8
85 x8
85 x8

Tate Press:

60 x8
60 x8
60 x8

[Szust]

DE Legs Day:

Squats:

45 x10
135 x8

Box Squats 2" Below Parallel:

205 x2 x12

SLDL's (Both hands facing in)

275 x6
275 x6
275 x6

Hanging Leg Raises:

Bodyweight x8
BW x7
BW x6

Side Bends:

60 x8

Gym closed. Good workout today.

[Szust]

ME Bench Day

Flat Bench:

45 x10
135 x8

Close Grip Bench:
165 x3
190 x3
220 x3
260 x1
280 x1 PR
280 x0

280 was very difficult to put up.

Skull Crushers:

135 x8
135 x8
135 x8

JM Press:

155 x8 (I had been doing them wrong. Too much shoulder rotation, was causing shoulder pain)
155 x8
155 x8

[iluvhawtchix]

...ahem?

[Szust]

I missed a lot of journal entries. I'll start it off with yesterdays awesome workout.

Incline Bench:
45 x10
135 x8
165 x3
190 x3
215 x3
245 x1
275 x1
280 x1 PR

JM Press:
155 x8
155 x8
155 x8

Tate Press:
70 x8
70 x8

Had to run for dinner.

Some new maxes are 365 on squat, 265 on front squat, and 190 x4 on overhead press.