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butcher2
10-08-2008, 08:52 PM
I have been lifting since I was 15. Currently 19 years old. Best lifts are:

Bodyweight: 198-202
Bench: 325 Raw, 450 shirt (metal double denim, have since moved to Katana)
Squat: 350 Raw, 425 (suit, had more in tank)
Deadlift: 515

Goal (short term):
Bench: 365
Deadlift: 550
Squat: 500

I'd also like to get up to about 215-220.

With thanks to Travis Bell, I'm going to start a Westside training cycle for my bench using bands, chains, and possibly shirt work (lifting partners pending). The basic outline I plan to follow is:

Cycle 1 - thumb from smooth
cycle - all of these are full range and work up to a single each time
Week 1 - doubled monster mini's
Week 2 - chain weight
Week 3 - doubled purple bands
Week 4 - deload (DB bench, speed work or reverse bands for doubles)

Cycle 2 - index on smooth
Week 1 - Floor press
Week 2 - Straight weight flat bench
Week 3 - Doubled purple bands
Week 4 - deload

I am using Jim Wendler's 5/3/1 for Deadlift, and squat I'm playing by ear. I will post my log here in hopes that you guys can critque me and let me know what I can do to improve. Thanks!

- Mark

butcher2
10-08-2008, 08:54 PM
Lat Pulldowns (Behind Neck)
5X10

Cable Rows:
5X10

Shoulder Raises: Front/Rear/Side
3X20

Rear Delts
3X10

Short mini workout. My back is a lagging body part so I'm going to try and hit it hard the next few months in hopes of improving my bench press. Tomorrow is Speed bench with minis.

butcher2
10-09-2008, 10:58 AM
Thursday October 9, 2008
Dynamic Bench Press
8X3@ 165 lbs (mini bands)

DB Incline:
65X15
65X15
65X14
65X12
65X10

Dips:
3X10 (25 lbs)

Chest Rows
70X10
80X10
90X10
90X10
90X10

Tricep Pushdowns
50X10
60X10
70X8
80X5
80X5

Curls (with curl bar):
3X10 (20, 25, 30 each side)

Overall workout felt good today. The dips took a lot out of me. Bench speed felt good overall, the mini bands really make a difference.

butcher2
10-10-2008, 05:12 PM
Friday, October 10, 2008 Squats

5/3/1
285X5
300X3
320X2
335X1
350X1 (PR)
365X0
Suit on:
365X1
405X1
425X1 (felt easy)

Leg Press
13 platesX5 (PR)

Back Raises
3X10 (35 lbs) Was heavy, but 35 is the most Iíve ever used. Goal is 5X10 with 35 next week.

Shrugs:
5X10 (195, 195, 195, 225, 225) easy

Abs 75 reps

Obliques 2X10

Squat was good today. 350 is a raw PR since my back injury. Not an all time highest but getting back to where I was strength wise. I think I would have been good for a 450 squat with knee wraps today.. thatíd be the most Iíve had on since back injury. Overall good day.

bigmoney
10-10-2008, 05:15 PM
Very nice lifting, Mark. Welcome to WBB!

butcher2
10-13-2008, 05:44 PM
ME Bench Press October 13, 2008

ME BENCH (Mini Bands) thumbs length from smooth for grip

135X10
Added bands
135X5 (60 lbs off chest, 90 lbs at top)
155X5 (60 lbs off chest, 90 lbs at top)
175X3 (60 lbs off chest, 90 lbs at top)
195X3 (60 lbs off chest, 90 lbs at top)
205X3 (60 lbs off chest, 90 lbs at top)
215X3 (60 lbs off chest, 90 lbs at top)
225X1 (60 lbs off chest, 90 lbs at top)
235X1 (60 lbs off chest, 90 lbs at top)
245X1 (60 lbs off chest, 90 lbs at top)
255X1 (60 lbs off chest, 90 lbs at top)
265X1 (60 lbs off chest, 90 lbs at top)

This was my first time using Mini Bands for ME effort. Went up to 265. Felt pretty damn good. The 265 was heavy, but being my first time I felt great. A lot higher than I thought I was going to hit.

Tricep Extensions
60X10
65X8
65X7
65X8
65X5

Pushdowns
50X10
70X7
70X5
60X10
60X8

I supersetted the push downs with the tricep extensions in hope of bringing up my tricep endurance a bit. Was a bitch, but Iíll get used to it. Took a lot out of me; I was sweating like a pig.

Chest Rows (close grip):
75X10
90X8
90X3X10
Lat Pulldowns (To chest with grip bar)
90X10
100X2X10
112X2X10

DB Hammer Curls:
3X10 @ 40 lbs

Shoulder Blasters (10 lbs), 15 reps each way

Butcher
10-13-2008, 06:07 PM
Pretty cool screen name you got there! Good luck with the westside template. Thats how I train and I love it.

butcher2
10-14-2008, 10:49 AM
Whoa. DIdn't even notice there was another butcher...lol I've just always used butcher2... Anyway on to training

butcher2
10-14-2008, 10:51 AM
Deadlift Training 5/3/1

365X5
395X5
415X8 (PR)

Back Raises
5X10 (35 lbs) PR

Shrugs
5X10 225

Leg Curls:
5X10

Abs
A bunch

Good training session today. Deadlifts felt amazing! I feel a big PR coming soon for a single.

butcher2
10-16-2008, 10:52 AM
Wednesday Back and Shoulders

Cable Chest Rows
4X12 (varying weight)

Shoulder Blasters 4X10

Rear Delts
4X12 50-90 lbs

Cardio 60 minutes

butcher2
10-16-2008, 10:55 AM
Dynamic Bench Press
8X3 @ 175 lbs (double minis)

Speed felt good. Reps went fast.

DB Incline
65X5X15 (PR)

I'm going to take a break from DB inclines and do either floor or flat. The weight felt good and light which is a good progress on them.

Dips
40 reps total (25 lbs), 10, 10, 8, 7, 5

Chest Rows
95X5X12

Tricep Pushdowns
60X10
70X10
60X12

Done. Workout went good today. Weights felt fast, and hit a pr on the incline.

Cricket_Fire
10-16-2008, 11:01 AM
Looking good Mark. Im also nineteen, but your bench crushes mine haha

Good luck with the Westside :)

butcher2
10-17-2008, 11:50 AM
Squats 5/3/1
260X5
280x5
300x8 PR

The 300X8 is not an all time PR, but one since my back injury. Squats are finally get back to where they were.

Leg press
13 PlatesX5 Worked up to this

Back Raises
1X10 Bodyweight
2X10 (45 lbs)
1X10 bodyweight

Shrugs DB
5X10X80

Abs
Weighted a bunch

Good workout. Good things to come with my squat.

butcher2
10-20-2008, 05:12 PM
ME Chain Bench (50 lbs of chain) Thumb from smooth
135X10 (warm up)
(Added chains)
135X5
155X5
185X5
225X3
245X3
255X1 90%+
265X1 90%+
275X1 PR
255X1 90%+
255X1 90%+

Weight felt good and fast. I used thumbs from smooth grip. Was feeling damn good.

Close Grip Bench Press
225X3X6

DB Extensions
65X8, 70X8, 70X8, 70X6

Chest Row
100X5X10

Tricep Pushdown
60X15
70X12

Face Pulls (V bar close)
75X10
75X10
87X10
87X10

Shoulders 15 lbs 1X10X3 ways

Workout was good. Speed felt amazing on the closegrips. I feel a good PR in the near future.

butcher2
10-21-2008, 10:24 AM
Deadlift
395X3
415X3
435X7 PR

Deadlift went good again. Smoke a PR on 435. Didn't have too much left in the tank, but consider I was spose to do 3+ I can't complain with a 7 rep PR. Big pull coming I feel it.

After this I was pretty cashed.

Shrugs:
225X10
225X10
235X10
235X10
235X10

Back Raises:
45 lbs for 25 reps
35 lbs for 10 reps

Leg Curls
3X10

Abs

Back raises have been a problem because I need more weight but holding a big plate is awkward. It's holding me back.

Workout was done in an hour. Had to study and I was cashed. Good workout overall. I'm loving the 5/3/1 for deads.

Pete22
10-21-2008, 10:52 AM
Good stuff in here. What squat suit are you using?

butcher2
10-21-2008, 11:42 AM
I use a Titan Centurion size 40. I like it.

nhlfan
10-21-2008, 02:21 PM
Cycle 1 - thumb from smooth
cycle - all of these are full range and work up to a single each time
Week 1 - doubled monster mini's
Week 2 - chain weight
Week 3 - doubled purple bands
Week 4 - deload (DB bench, speed work or reverse bands for doubles)

Cycle 2 - index on smooth
Week 1 - Floor press
Week 2 - Straight weight flat bench
Week 3 - Doubled purple bands
Week 4 - deload

so this means you're going to do the first 4 week cycle once, for ME bench, and then do the second 4 week cycle, also for ME bench?

good to have you on the boards mark

butcher2
10-21-2008, 07:51 PM
so this means you're going to do the first 4 week cycle once, for ME bench, and then do the second 4 week cycle, also for ME bench?

good to have you on the boards mark

That is the plan. Every 4th week throwing in reverse bands for doubles to deload a bit. Never done this before so we'll see how it goes. I can say I feel a lot of stronger already and I am expecting big things in the next six weeks.

I've decided to stick with 5/3/1 for my squat and dead training. My dead is really starting to take off and I feel a big pr in that within the next few meets. I'm currently training for a USAPL sometime in the near future.

nhlfan
10-22-2008, 07:38 AM
Sounds good. Are you going to get into a shirt for the straight weight?

butcher2
10-22-2008, 09:20 AM
Maybe. Haven't really decided yet. My focus right now is on my raw bench. I will probably start using the shirt more towards the end of this 8 week cycle and go from there. Just playing it by ear really. I might switch out next week from purple bands to straight weight or floor press. Have not decided yet, playing it by ear.

butcher2
10-23-2008, 10:51 AM
Thursday October 23, 2008 Dynamic Bench

9X3@175 (mini bands) (thumbs smooth, pointer on smooth, comp)
205X1 (mini bands) Comp grip
225X1 (mini bands) Comp grip

Speed felt good throughout the lifts. Weight moved very quickly.

DB Incline
75X15
75X14
75X10
75X8

DB was heavy today. Am eventually going to work up to 5X15.

Chest Rows
5X12 105 lbs

Dips (50 reps total, 25 lbs)
10, 10, 10, 8, 6, 5, 1

Tricep Pushdowns
3X8 with rope, 40, 50, 50

My triís were cashed after the dips. I supersetted these with 3 sets of barbell curls.

Curls
25X10
30X10
30X5
25X10

Good workout overall. Canít complain.

butcher2
10-24-2008, 11:04 AM
Friday 5/3/1 Squats

280X3
300X3
315X4

Squats felt heavy today. I think I am still sore from deadlifting on Tuesday. Was hoping to hit 6 with the 315, but I guess you canít set PRís every week.

Leg Press
11 PlatesX5
13 PlatesX5
15 Plates X2

Was hoping for 15X5 as that would be a PR, oh well. Working towards it.

Back Raises
5X10 (35 lbs)

Shrugs
225X10
235X4X10

Chin ups
5 body weight
5 (10 lbs)
5 (25 lbs)
2 (35 lbs)
1 (45 lbs)
1 (55 lbs)
0 (70 lbs, almost)

Switched to singles in the chins, wanted to see what I could do for an all out max. I tried a 45 and a 25 but failed.

Done. Was not too happy with the workout, but hopefully squat will back up.

butcher2
10-27-2008, 08:09 PM
Monday Max Effort Bench Press October 27, 2008

Thumb From Smooth
BarX10
135X10
185X8
225X5
245X3
275X3
300X1
Comp Grip
315X1
325X1
335X0
295X2
295X1
305X1

Close grip bench Press
225X6

Tricep Extensions
70X10, 70X8, 70X8, 70X5, 70X5

Chest Rows
5X10

Tricep Pushdowns

Lat Pull downs

Donít remember all the reps today. I was in rush as I had a dinner arrangement. I was happy with the 325 with a pause. Itís a good PR because I havenít done it yet with a pause. 335 just wasnít there today.

butcher2
10-28-2008, 11:05 AM
Tuesday October 28, 2008 5/3/1 Deadlift
365X5
415X3
460X3 PR
515X1 PR
525X0 (Missed just above knee)

Shrugs
235X5X10

Back Raises
35X2X10
45X2X10
10 Bodyweight

Leg Curls
5X10

DB Hammer Curls
35, 40, 40

Done. Sweet workout. 515 is an alltime PR on my deadlift. 525 is right around the corner. I love the 5/3/1.

butcher2
10-30-2008, 11:07 AM
Thursday Dynamic Bench Press October 30, 2008

Speed Bench
8X3@175 (mini bands)
225X1 (mini bands)
260X1 (mini Bands)
260X1

Db Incline
75X15
75X12
75X10
75X13
75X10

Dips
5X10 (25 lbs)

Chest Support Row
110X5X12

Tricep Pushdown
3X8@60

Bicep Curls (curl bar)
25X10, 30X10

Workout went pretty good today. Next week is deload week so I hit it pretty hard today.